The following list shows the types of oats in order of least to most processing. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not.
The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats. Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain the intact germ, endosperm, and bran.
Oat bran , which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content. Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook. Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked.
Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly.
Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar. Oats contain a range of molecules that act as antioxidants; this includes avenanthramides, which are polyphenols.
Avenanthramides may play a role in keeping blood pressure low by increasing nitric oxide production. They could also have anti-inflammatory and anti-itching properties when applied topically to the skin. Dietary fiber — oats are rich in a specific type of fiber called beta-glucan.
This particular type of fiber is known to help lower levels of bad cholesterol. One cup 81 grams of dry oats contains 7. Minerals — oats are rich in a range of important minerals, vitamins , and antioxidants. Just grams of oats contain :. Calories — one cup of dry oats 80g contains approximately calories. Therefore, those who have gluten intolerance or celiac disease may have to exercise caution when eating oats.
If you enjoyed reading about the potential health benefits of oats, take a look at our collection of articles about other foods. It usually results from decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels , especially in people who are overweight or have type 2 diabetes 16 , 17 , They may also improve insulin sensitivity Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness 12 , 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 lead to reduced calorie intake and may decrease your risk of obesity 23 , Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
The FDA approved colloidal oatmeal as a skin-protective substance back in But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions 25 , 26 , For example, oat-based skin products may improve uncomfortable symptoms of eczema Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin.
It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic disease in kids Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Early introduction of oats, for example, may actually be protective 31 , One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people 35 , One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
But the reality is fibre intake is just as important, with the nutrient boasting a huge range of amazing benefits. If you're not a fan of prunes sorry grandma , don't worry -- there are many other ways to get your daily intake of fibre. And it's easy. This helps us to feel more full, to reduce cholesterol and stabilise blood sugar levels," McLeod said.
Insoluble fibre is found in foods like nuts, seeds, whole grains and the skins of fruits and vegetables," McLeod said. This isn't digested -- instead it proceeds along to the large intestine. This feeds the healthy bacteria that are found in our large intestine, so it really helps with improving our gut health," McLeod said.
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