Oats have become the simplest, healthy breakfast option from all over the world. It’s easy to prepare and has tons of good nutrients to start your day. Our market today is also flooded with multiple choices of oats. You can easily find rolled oats, steel-cut oats, or instant oats. But what’s the difference and which is the healthiest one of all? Let’s find out together!
Oats are a fiber-rich carb, low in fat, and high in protein, vitamins, and minerals. An NYC registered dietitian, Natalie Rizzo explained that the three types of oats available in the market nowadays come from the whole groats, and then the outer hull is removed.
The steel-cut oats or also known as Irish oatmeal are the first step of the oats process. It has a chewier texture, nuttier flavor, and takes longer to prepare, about 30 minutes, compare to the other two. Rolled oats are oat groats that have gone through a steaming and flattening process. It has a milder flavor, a softer texture and takes less time to prepare, approximately 2-5 minutes only. The last type, quick oats, or instant oats are rolled oats that go through further processing to decrease cooking time. You can prepare it within minutes.
So, which one is the healthiest of all?
We say, all of them!
Steel-cut, rolled, and quick oats have quite similar nutrition. Those three are rich in fiber, which is good for digestive health and makes you feel full and satisfied for so much longer compared to other sources of carbs. They are also a good source of plant-based protein, vitamins, minerals, and antioxidants.
But we suggest you pick the unsweetened oats in the market. It’s best if you can avoid instant oats with added milk, flavor, or others because many oats producers added tons of sugar in one package. Excessive sugar can lead to some illnesses, like diabetes, obesity, and heart disease. We surely don’t want any of that, do we?
Pick whichever type of oats you like to consume. If you have time to prepare your meal, steel-cut or rolled oats might suit you well. But if you are running out of time, don’t be shy while you stock up on quick oats.
Combine your oats with fresh berries, nuts, or a natural sweetener like honey. Make sure to add as minimum refined sugar as possible to keep your breakfast healthy.