What are the differences between types of oats?
Steel-cut, rolled or instant oats?
With winter around the corner you may be heading towards including more oats in your diet. You may have wondered the differences between the type of oats.
The main difference between rolled vs steel-cut oats is how they’re processed. Both types are whole oats that are either rolled or steel cut, they also may take longer to digest hence are slightly lower in GI. Quick oats on the other hand are a type of rolled oat that has been rolled out thinner than the original old-fashioned rolled oat to allow for faster cooking, which can also digest much quicker, leaving you hungrier soon after.
Because steel-cut oats are less processed, they are considered healthier than rolled oats, however the difference is only slight as seen in the ‘compare the pair’ example. Steel cut oats have the most amount of fibre and least carbs but the differences compared to quick and rolled oats are only slight.
I highly recommend including oats as part of your diet due to their soluble fibre content, which helps prevent cholesterol from being absorbed and is associated with reduced risk of heart disease. Other benefits include, aiding in the control of blood sugar levels, improving insulin sensitivity and lowering blood pressure.
Wait! There’s more… Oats are a complex carbohydrate that contain lots of fibre, which will help keep you feeling fuller for longer, which can aid in weight loss. Overall, I do preferred steel cut or rolled oats simply because they do take longer to digest and may keep you fuller for longer. If you have noticed that you tend to feel hungry after QUICK oats, try the alternative types of oats.
When choosing products any of these options are a great addition to the diet, but keep an eye out for added sugars (fruits, syrups etc.) and stick the the plain oat options.
Simple ways to use oats:
1. Try making apple crumble and topping with oats
2. Throwing oats into a smoothie for more substance
3. Perfect in muffins
4. DIY muesli Bars
Check out the Uncle Tobys Website for some great recipes
https://www.uncletobys.com.au/recipes
Mez xx