Start Your Day in an Oat-standing Way: Benefits & Tips for Enjoying Oats

Oats have become a breakfast staple over the years, celebrated for their impressive health benefits and versatility. But what exactly are oats, and how do they differ from oatmeal? Simply put, oats are whole grains, while oatmeal is made by grinding or processing them. Both provide a nutrient-rich punch packed with fibre, protein, vitamins, and minerals. Yet, not all oats are created equal. Steel-cut oats, for instance, retain their nutrients and are minimally processed, offering the most health benefits. On the other hand, instant oats may seem convenient, but they’re often loaded with added sugars and preservatives, which can counteract their health perks. So, choosing the right kind of oats can make all the difference in getting the most out of this wholesome food.

Oats have long been celebrated for their versatility and impressive nutritional profile, offering a a variety of health benefits, making them a great addition to any diet. Whether you're looking to support heart health, improve digestion, or enhance skin vitality, oats are a reliable ally. Here’s how incorporating oats into your daily routine can make a real difference:

1. Oats for digestion
   High in fibre, oats promote regular bowel movements, keeping your digestive system running smoothly and efficiently.
2. Oats for heart health
   Including oats in your diet helps lower bad cholesterol levels, reducing the risk of heart conditions like hypertension, stroke, and clogged arteries.
3. Oats for diabetes management
   With a low glycaemic index, oats slow down sugar breakdown, making them effective in preventing and managing diabetes.
4. Oats for weight loss
   Rich in fibre, oats keep you feeling full longer, helping to reduce snacking and support weight loss goals.
5. Oats for babies
   Packed with minerals like magnesium, calcium, zinc, and iron, oats support healthy development in babies. Steel-cut oats are particularly beneficial due to minimal processing.
6. Oats during pregnancy
   Whole oats are rich in essential minerals like selenium, phosphorus, calcium, and vitamin B1, supporting fetal development and preventing indigestion during pregnancy.
7. Oats for skin health
   With antioxidants and anti-inflammatory properties, oats absorb excess oil, soothe dry skin, and help reduce acne and eczema symptoms.
8. Oats for bodybuilding
   Oats are high in avenalin, a plant-based protein that supports muscle growth and repair, making them ideal for bodybuilding diets.
9. Oats for immunity
   The beta-glucan in oats boosts immunity by enhancing the health of neutrophils, white blood cells that fight infections.
10. Oats and coeliac disease prevention
    As a naturally gluten-free grain, oats are suitable for people with coeliac disease, supporting nutrient absorption and gut health.

All oats begin as oat groats, and their taste, texture, and cooking time vary based on how they’re processed. Here’s a look at the most popular types:

• Instant oats
  Also known as quick oats, these are precooked, dried, rolled, and pressed into thin flakes, cooking in just 5-7 minutes. Instant oats are widely available and popular in India due to their short cooking time.
• Rolled oats
  Often called old-fashioned oats, these are similar to instant oats but thicker and take a bit longer to cook, offering a heartier texture.
• Steel-cut oats
  Made by chopping oat groats into small pieces, steel-cut oats undergo minimal processing, making them the least refined. They take the longest to cook but can be soaked overnight for quicker preparation.

Oats are packed with beta-glucan, a type of fibre that helps lower bad cholesterol levels. A single cup (81 grams) of dry oats provides about 7.5 grams of fibre and 297 calories. In addition, oats are rich in essential vitamins, minerals, and antioxidants, making them a highly nutritious choice.

To cook oats, start by choosing whole, minimally processed varieties like steel-cut, Irish, or Scottish oats, as they offer the best texture and nutritional benefits. Avoid instant or quick oats, as they are more processed. For quicker preparation, you can soak your oats overnight in water or milk, using a ratio of 1 part oats to 2-3 parts liquid. When ready to cook, bring your chosen liquid to a boil, then add the oats. Reduce the heat and simmer for about 10-20 minutes, stirring occasionally, depending on the type of oats you use. Steel-cut oats take longer to cook than rolled oats.

Alternatively, you can microwave the oats by combining them with liquid in a microwave-safe bowl, microwaving on high for 2-3 minutes, stirring, and continuing in 1-minute intervals until they reach the desired consistency. To enhance the meal, add protein and fibre-rich toppings like yoghurt, egg whites, chia or flax seeds, mixed nuts, or nut butter. Sweeten with cinnamon, nutmeg, or high-fibre fruits instead of sugar or honey for a healthier option. Adjust the consistency with more liquid if needed, and enjoy your nutritious, filling breakfast.

Oats are a nutrient-rich choice, providing long-lasting energy and essential nutrients. However, keeping a few considerations in mind can help you enjoy them healthily:

• Moderation is key: While oats are healthy, eating large amounts may increase calorie intake. Incorporate them as part of a varied diet.
• Flavour naturally: Since plain oats are mild, use natural sweeteners like cinnamon, berries, or a bit of honey to keep added sugars low.
• Read labels on instant oats: Instant oats can contain added ingredients or allergens, so check labels if you opt for these.
• Watch for pesticide residues: Oats, like many other crops, can sometimes carry pesticide residues. “India, like many other countries that grow or import oats, faces potential concerns about pesticide residues like glyphosate, often used to dry crops before harvest. To minimise exposure, choose certified organic oats or brands labelled “glyphosate-free,” and opt for whole oats like steel-cut or rolled, which tend to have fewer additives than instant varieties,” says Ipsita Chakraborty, Senior Nutritionist, Abbott Nutrition Health Institute, Bangalore.

Oats add to your intake of whole grains thus, providing essential nutritional compounds, but how you eat them matters. The best time to consume oats is in the morning, as it offers an energy boost throughout the day. Oatmeal has numerous health benefits, such as lowering blood sugar as well as cholesterol levels, supplying the body with antioxidants, promoting a healthy digestive tract, relieving constipation and reducing the risk of asthma.

Oats are a gluten-free grain you can enjoy if you have coeliac disease or gluten sensitivities. However, in many cases, the same equipment and facilities are used to harvest and process oats and other gluten-containing grains, such as wheat and barley, which can cause cross-contamination.

One of the benefits of eating oats is that it contains beta-glucan, a type of soluble fibre present in oats. Soluble fibre dissolves in water, turning into a gel and acting as a sponge that binds to cholesterol and removes them from the bloodstream.

You can eat oatmeal on a low-carb diet, but it’s important to consider portion sizes and choose the right type. As oatmeal is high in carbs so it should be consumed in moderation. Opt for small portions and look for low-carb options, such as steel-cut or rolled oats with no added sugars.

Raw oats are generally safe to eat, especially if processed after harvest.

There are so many ways you can use oats in recipes: as oatmeal, granola, and bars, for baking cookies, breads, muffins, and other desserts.