Learn about types of oats

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Oats are a type of cereal grain. People commonly eat the seeds of the plant (oats), the leaves and stems (the straw of the oats), and the oat bran (the outermost layer of the whole grain oats). Some people even use these parts of the plant to make medicine.

1. What is Oatmeal?

Oats, officially Avena sativa, are a cereal grain in the grass family Poaceae. This cereal refers specifically to the edible grains of oat grass, which are what go into our breakfast bowls. Loved or hated for their pasty but hearty texture when cooked, oats are most prized for their nutritional value and health benefits. Oats reduce the risk of coronary heart disease when consumed beta-glucan soluble fiber from whole grain oats. Oatmeal is also a desirable food for those trying to lose weight and control hunger levels due to its high water and soluble fiber content.

2. Oats

Oats come in many forms, based on how they are prepared. The following list shows the types of oats in order from least to most processed. Although the nutritional content of raw oats and instant oats is relatively similar, their impact on blood sugar is not. The least processed types of oats, like sheet or steel cut, usually take longer to digest, so they have a lower glycemic index than rolled or instant oats.

2.1. Oatmeal plate

The whole oat kernel has been cleaned, leaving only the loose, inedible shell. The groove contains the germ, endosperm, and bran intact.
Oat bran, which contains the most fiber, is also removed and eaten as a whole grain or added to recipes to increase the fiber content.
Oatmeal takes the longest to cook, about 40 minutes, and is often added to soups and stews. We have some delicious oatmeal recipes for you to try the next time you're looking for a new dish to try.

2.2. Steel cut oats

Pinhead or Irish oats are commonly known as steel-cut oats. Steel cut oats are made by cutting an entire sheet of oats into two or three pieces.
The process of making a grain much tougher. Because of their greater thickness, they are most commonly used for breakfast cereals and do not perform well in baking applications.
Steel cut oats are a perfect fuel for the body because of the way the body breaks them down. The thickness of the cut grain allows for a lower glycemic index, helping to control blood sugar more effectively.
The body breaks them down more slowly than rolled oats. This helps you feel fuller for longer and also prevents spikes in glucose levels.
Steel cut oats take about 20-30 minutes to fully cook. As a result you will have a chewy texture and nutty flavor.

2.3. Rolled oats

Old-fashioned and conventional oats are often referred to as rolled oats. When one thinks of oats, rolled oats often come to mind.
Rolled oats are made from oat sheets that have been steamed so they can be passed through large rolling mills without cracking. The flat oat flakes have a larger surface area, which reduces cooking time.
However, a cup of rolled oats is too big a portion to go a long way.
Rolled oats have a milder flavor and softer texture. The cooking time of rolled oats is reduced to about 10 minutes, which is significantly less than the cooking time of steel cut oats.
Rolled oats are used in most overnight oat recipes. They provide a bit of chewiness without completely turning into a dough.

2.4. Quick Oats

Rolled oats come in different varieties that indicate the thickness of the flakes. The final oat flake size affects the cooking time required.
Quick oats are rolled a little thinner than regular oats. As a result, the cooking time of oats is quickly reduced to just a few minutes.
Quick oats have a pleasant taste and have a slightly finer texture than rolled oats.

2.5. Instant Oats

The smallest and thinnest are instant oats.
Instant oats have been pre-cooked to actually make them instant. Just add hot water and viola and you have instant oatmeal.
Most commercial brands add flavor and sweetener to their prepackaged instant oats. In addition, manufacturers often grind these ingredients into a fine powder.

2.6. Scottish Oats

In countries like the UK, Scottish oats are recognized as true oatmeal. Made from whole oats, Scottish oats are not steamed, rolled or cut. They are simply ground.
The grain size of Scottish oats is quite fine, however, they are firmer than flour. This hearty grain was something people ate for centuries before the invention of modern rolling mills.
Scottish oats are like a coarsely ground flour, very similar to cornmeal. The side meal is the next grind from the flour, but just below the farina.
Therefore, Scottish oats have a light texture and are great to incorporate in baking recipes. We have some great recipes for you to try the next time you want to add oats to your new dishes.

2.7. Oatmeal

Oatmeal is a whole grain flour made from finely ground oatmeal. Because it's derived from the whole grain, natural oatmeal contains all of the same nutritional benefits.
Oatmeal is often used in baked goods because it is a gluten-free alternative. Everything from cookies and muffins to cookies, breads and cakes, when you use this oatmeal, you have endless options.
Although you can grind whole grains at home, this is a relatively tedious job that requires a large mortar and pestle or a heavy mill.
However, it is very easy to imitate the original oatmeal using rolled oats. Make simple oatmeal by grinding rolled oats in a food processor or high-speed blender. Using this method, 1 cup of rolled oats yields about 1 cup of oatmeal.

2.8. Oat fiber

Although it is not the most commonly used type of oats, the fiber of the oats must be addressed. Oat fibers are made by grinding the inedible shell or outer shell of the oat grain.
The seed coat consists of indigestible carbohydrates or insoluble fiber. What goes in usually comes out in the same form, and so oat fiber provides very little caloric value.
When included in a balanced diet, the fiber in oats is a great way to increase the amount of fiber in the diet. However, the useful properties of oat fiber are still being pursued as it is a by-product in agriculture and manufacturing.

3. Benefits of Oats

3.1. They can lower cholesterol levels and protect LDL cholesterol

Heart disease is the leading cause of death globally. A major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective in reducing both total and LDL cholesterol levels.
Beta-glucan can increase the excretion of cholesterol-rich bile, thereby reducing the circulating level of cholesterol in the blood.
Oxidation of LDL cholesterol (“bad” cholesterol), which occurs when LDL reacts with free radicals, is another important step in the progression of heart disease. It creates inflammation in the arteries, making tissue damage and can increase the risk of heart attack and stroke.

3.2. Oats can improve blood sugar control

Type 2 diabetes is a common disease characterized by significantly elevated blood sugar levels. It is often the result of decreased sensitivity to the hormone insulin.
Oats can help lower blood sugar, especially in people who are overweight or have type 2 diabetes.
They can also improve insulin sensitivity. These effects are primarily due to beta-glucan's ability to form a thick gel that slows gastric emptying and glucose absorption into the bloodstream.

3.3. Oatmeal is very filling and can help you lose weight

Oatmeal (porridge) is not only a delicious breakfast dish but also very filling. Eating filling foods can help you eat fewer calories and lose weight.
By delaying the time your stomach is empty, the beta-glucan in oatmeal can increase your feeling of fullness.
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to reduce calorie intake and may reduce your risk of obesity.
Any questions that need to be answered by a specialist doctor as well as customers wishing to be examined and treated at Vinmec International General Hospital, please contact the Website for the best service.
Oatmeal (porridge) is not only a delicious breakfast dish but also very filling. Eating filling foods can help you eat fewer calories and lose weight.
By delaying the time your stomach is empty, the beta-glucan in oatmeal can increase your feeling of fullness.
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to reduce calorie intake and may reduce your risk of obesity.
Any questions that need to be answered by a specialist doctor as well as customers wishing to be examined and treated at Vinmec International General Hospital, please contact the Website for the best service.