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4 Types of Oats, Their Health Benefits & Ways to Add Them in Your Diet

Oat is a cereal grain that is safe and healthy for human consumption. Oat is a nutrient-dense cereal that has many science-backed health benefits.

Aarushi Chadha
Banana Oatmeal
Banana Oatmeal

Avena sativa or oats is a whole grain that is commonly used to feed livestock and makes for a healthy breakfast. Oat is an annual plant that is usually grown in temperate regions as it requires low summer heat. Oats contain diverse essential nutrients and have several health benefits.

Types of Oats:

Oat is a gluten-free whole grain cereal that is available in a wide variety.

  • Steel-cut oats- Steel-cut oats or Irish oats are oats that have been sliced with a steel blade into coarse bits that look like rice. They tend to be chewier than instant oatmeal and absorb less water.

  • Rolled oats- Rolled oats are the most common variety of oat that is made by flattening the oat grain with a roller.

  • Quick-cooking oat- Quick-cooking oats are oats that are finely sliced and rolled into thinner grains that cook faster. This variety of oat has a creamy texture and is excellent for baking cookies.

  • Instant oats- Instant oats are ready-to-eat oats that come already flavored and sweetened. They are generally precooked oats.

Health Benefits of Oats:

  • Oats are nutrient-dense- Oats are a great source of healthy carbohydrates, protein, fats, and fiber. They are loaded with essential nutrients such as calcium, niacin, thiamine, zinc, iron, copper, folate, magnesium, manganese, potassium, phosphorous, and pantothenic acid.

  • Rich in antioxidants- Oats are rich in antioxidants such as polyphenols and avenanthramides. Studies show that avenanthramides increase the production of nitric oxide in our body which helps lower blood pressure levels. It even exhibits anti-inflammatory and anti-itching effects. Therefore, oat milk is a popular ingredient in skincare and skin medication as it provides relief to itchiness and dryness.

  • Rich source of beta-glucan- Oats are a rich source of beta-glucan, a type of soluble-fibre that is linked with an increasing feeling of fullness, reducing blood sugar and insulin response, increases the growth of good bacteria in the digestive tract, and is associated with reduced total cholesterol levels.

  • Helps lose weight- Oats are very fulfilling. Therefore, it makes for the perfect breakfast. Since the fibre present in oatmeal takes a long time to digest, consuming oats helps us lose weight. Oats also promote the production of peptide YY, a hormone that leads to reduced calorie intake and decreased risk of obesity.

Delicious and Healthy Oat Recipes:

  • Oatmeal muffin- Made with eggs, fresh fruit, and protein powder, oatmeal muffins are the perfect high-protein oatmeal snack that is exceptionally fulfilling and rewarding. Filled with healthy and nutritious items, oatmeal muffins can be made beforehand and when stored properly can last you an entire workweek.

  • Oatmeal with almonds and bananas- Make a healthy oat porridge with almonds, bananas, honey, and chia seeds. Rather than buying store-bought instant oatmeal which is full of additives, sugars, and preservatives, make your own oatmeal with healthy ingredients that are rich in protein.

  • Overnight oats- Overnight oats are an excellent way to consume oats without even cooking them. Make your own overnight oats by adding milk, water, or yogurt to a cup of oats, a tablespoon of chia seeds or flax seeds, and a pinch of sugar. Mix this gently with a spoon and keep it in the fridge. In the morning, top the oats with dry fruits, nuts, seeds, and fresh fruit of your choice.

  • Oat Idli- Replace rice with oat flour in any idli recipe and make the perfect breakfast. Oats idli can be made with oat flour, a pinch of salt, curd, baking powder, and fresh vegetables. Mix the batter until it reaches a thick consistency. Let the batter sit for 10 minutes to half an hour and then add the mixture to an idli maker and let it steam for another 10 minutes.

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