Different Types of Oats: Nutrition, Uses & How to Prepare
There are many different types of oats, these include:
What separates these types of oatmeal, is the amount of processing they have undergone. Resulting in oats with different characteristics, nutritional value, and culinary uses.
1. Oat groats
Oat groats are the least processed. They are whole, intact oat kernels with only their outer hull removed.
Unlike more processed oat varieties, oat groats retain their bran layer, endosperm, and germ, making them a nutritional powerhouse.
Nutritional benefits of oat groats
Oat groats are stand out with their nutritional value and other benefits, including:
High fibre content
Rich in nutrients
Whole-grain
Satiety and weight management
Cooking oat groats
Use a 1:3 ratio of oats to water.
Cook on low heat for around 45-60 minutes, or until they reach your preferred level of tenderness.
Often used for savoury pilaffs and sweet breakfast bowls.
2. Oat bran
While oat groats consist of the whole oat kernel, oat bran consists of the outermost layer of the oat grain. It is famous for its high fibre content.
Nutritional benefits of oat bran
Oat bran stands out because of its exceptionally high fibre and nutritional content.
High fibre content
Weight management
Digestive health
Cooking oat bran
Use a 1:3 ratio of oat bran to boiling water (or milk).
Stir in the oat bran slowly to avoid clumps.
Cook on low heat for approximately 5 minutes.
Often used as a hot cereal, added to smoothies, baking and as a yoghurt topping.
3. Steel-cut oats (Irish oats)
Steel-cut oats are oat groats that have been chopped into two or three pieces with large steel blades. The minimal processing keeps them close to their natural state, resulting in a chewy texture and relatively long cooking time.
Nutritional benefits of steel-cut oats
The benefits of steel-cut oats are very similar to those of oat groats.
High fibre content
Rich in nutrients
Whole-grain
Satiety and weight management
Cooking Steel-Cut oats
Use a 1:4 ratio of steel-cut oats to water (or milk), though some people prefer to use a bit less liquid.
Cook on low heat for approximately 20-30 minutes.
Often used for baked oatmeal and overnight oats.
4. Scottish oats
Scottish oats are not rolled or cut, they are stone-ground. This gives them a fine texture that sets them apart from other oat varieties.
In many parts of the world, this is normally what people refer to as "oatmeal".
Nutritional benefits of Scottish oats
This oat variety is known for its fine texture and creamy consistency when cooked. The benefits of Scottish oats are very similar to those of Irish oats.
Contain fibre
Rich in nutrients
Easy to make
Satiety and weight management
Cooking Scottish oats
Use a 1:3 ratio of Scottish oats to liquid (water or milk).
Cook on low heat for approximately 3 minutes.
Typically used for traditional porridge.
5. Rolled oats (old-fashioned oats)
Old-fashioned oats are made from oat groats that are steamed and flattened between large rollers to make thin, delicate flakes. The flakes are then dried to remove moisture and increase shelf-life.
This results in oats that are thinner and broader compared to steel-cut oats, that are versatile and offer a slightly chewy texture.
Nutritional benefits of rolled oats
Like other types of oatmeal, old-fashioned oats are:
Rich in nutrients
Contain fibre
Versatile and easy to make
Satiety and slow energy release
Cooking rolled oats
Use a 1:2 ratio of oats to liquid (water or milk).
Cook on low heat for approximately 5 minutes.
Often used for making classic oatmeal, cookies, overnight oats, and as crunchy toppings.
6. Quick oats (instant oats)
These oats are specially processed to reduce cooking time significantly. Quick oats are pre-steamed and rolled thinner than traditional rolled oats.
Nutritional benefits of quick oats
Quick oats are very processed, compared to other types of oats. Still, they bring many of the health benefits that oats usually have.
Quick and easy to make
Versatile
Source of fibre
Source of “slow" energy
Cooking quick oats
Use a 1:1 ratio of oats to liquid (water or milk).
Does not require cooking - pour hot liquid over the oats, stir, and allow the mixture to rest for a minute or two.
Typically used for overnight oats, classic oatmeal, and baking.
7. Oatmeal flour
Oatmeal flour is made by grinding oats into a fine powder. This gluten-free flour can add chewiness and boost nutritional value of baked goods.
Since it does not contain gluten, the end products are normally more crumbly and dense compared to regular wheat flour.
Nutritional benefits of oat flour
Oat flour is often used as a gluten-free replacement for regular wheat flour.
However, sometimes that oat flour can be contaminated with gluten in the factory where it is processed. So if you want to be sure, go for an oatmeal flour that is certified gluten-free.
High in soluble fibre
Gluten-free
Wheat flour replacement
Micronutrients
Cooking with oatmeal flour
There is no predetermined ratio of of oatmeal flour to water, it depends on the recipe.
Cooking times vary depending on recipe.
Normally used as gluten-free replacement for wheat flour in pancakes, cookies, brownies, and breads.
Summary
This table provides a summary of the different types of oats, their cooking time, what ratio of oats to liquid to use for each type, and what they are typically used for:
|
Oat Type |
Ratio Oats to Liquid |
Cooking time |
Common Uses |
|
Oat Groats |
1:3 |
45-60 minutes |
Pilaffs and sweet breakfast bowls. |
|
Oat Bran |
1:3 |
5 minutes |
Cereals, added to smoothies and yogurt to boost fiber content. |
|
Steel-Cut Oats |
1:4 |
20-30 minutes |
Baked oatmeal, overnight oats. |
|
Scottish Oats |
1:3 |
3 minutes |
Traditional porridge, desserts. |
|
Rolled Oats |
1:2 |
5 minutes |
Classic oatmeal, overnight oats, cookies, toppings. |
|
Quick Oats |
1:1 |
1 minute |
Classic oatmeal, overnight oats, baking. |
|
Oatmeal flour |
Depends on recipe |
Depends on recipe |
Breads, cookies, muffins, pancakes. |
Comparing the Nutritional Value of Different Types of Oats
There so many different types of oats, all of them very similar but also slightly different. This makes it difficult and confusing to determine which are the healthiest.
The table below summarises and compares the nutritional value of the different oat types:
|
Nutritional Value (per 100 grams) |
Oat Groats |
Oat Bran |
Steel-Cut Oats |
Scottish Oats |
Rolled Oats |
Quick Oats |
Oatmeal Flour |
|
Energy (kcal) |
400 |
246 |
375 |
363 |
350 |
375 |
400 |
|
Protein (g) |
11.11 |
17.3 |
12.5 |
10.3 |
12.5 |
12.5 |
13.33 |
|
Total lipid (g) |
5.56 |
7.03 |
6.25 |
7 |
6.25 |
7.5 |
6.67 |
|
Fatty acids, total saturated (g) |
1.11 |
1.33 |
1.25 |
1 |
0 |
1.25 |
0 |
|
Cholesterol (mg) |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Carbohydrates (g) |
75.56 |
66.2 |
67.5 |
60.5 |
67.5 |
67.5 |
73.33 |
|
Sugars, total (g) |
0 |
1.45 |
2.5 |
1.1 |
0 |
2.5 |
0 |
|
Total Fiber (g) |
11.1 |
15.4 |
10 |
8.3 |
10 |
10 |
10 |
|
Sources |
As you can see, the nutritional variations between the different oat types are very small. The only one that really stands out is the oat bran.
Oat bran contains significantly less calories, more protein and more fibre, compared to other oat types. That’s what makes it such a good addition for smoothies, cookies, and yoghurt. Oat bran is the best type of oats for weight loss.
How to Incorporate Oatmeal in Your Diet: 10 Recipe Ideas
Oats are a versatile ingredient that can provide fibre and nutrients to a wide range of dishes. Here are a few recipe ideas to help you incorporate different types of oatmeal in your diet:
1. Oatmeal Pancakes
Combine old-fashioned oats with eggs, yogurt, and a touch of honey.
Add baking powder, cinnamon, and other mix-ins, such as blueberries or chocolate chips.
Cook for about 3 minutes on each side.
2. Oatmeal Smoothie
Blend rolled oats with your choice of milk, yogurt, and fruits like banana, berries, or mango.
Add a spoonful of honey, maple syrup, or other sweetener.
This smoothie offers a quick, nutritious meal.
3. Savoury Oatmeal
Cook steel-cut oats with vegetable broth instead of water.
Top with sautéed vegetables, a poached egg, and a sprinkle of cheese.
You can experiment with different seasonings.
4. Oatmeal Energy Bars
Mix quick oats with nuts, seeds, dried fruits, and a binder like honey and nut butter.
Press the mixture into a pan and chill in the fridge.
Cut into bars for and it is ready.
5. Oat-Crusted Chicken or Fish
Pulse rolled oats in a food processor until they resemble coarse breadcrumbs.
Use the oats as a crust for baked or pan-fried chicken or fish.
Add seasonings like herbs, paprika, or Parmesan for extra flavour.
6. Baked Oatmeal
Combine rolled oats with milk, eggs, sweetener, and other spices.
Add fruits, berries, or nuts.
Bake the mixture for 20-40 minutes.
7. Oatmeal Cookies
Mix rolled oats with flour, sugar, and butter. Then add in chocolate chips, raisins, or nuts.
Knead everything together and form cookies.
Bake until ready - approximately 20 minutes.
8. Overnight Oats
Combine rolled oats with your choice of liquid, such as milk or yogurt, in a mason jar.
Add sweeteners and toppings like fruits and nuts.
Refrigerate overnight and your no-cook, grab-and-go breakfast is ready.
9. Oatmeal Crumble Topping
Mix rolled oats, flour, sugar, and butter and add this crumble topping to any pies, crisps, or fruit desserts you like.
10. Oatmeal Bread
Use oatmeal flour as a portion of the flour in your bread recipes for more fiber and a boost in nutritional content.
Feel free to experiment with these ideas and customise them to your taste.