A comparison of oats: steel cut, course vs. rolled vs. regular vs. instant

By Heather
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As this small analysis shows, not all oats are equal. The key differences are:

• The way in which they're processed before being sold
• The rate at which they cook
• Their texture and
• Their nutritional content. On the nutritional front, all oats except instant oats are equal. Instant oats, the most processed variety, tend to contains added sugar and are therefore slightly higher in calories.

Oats are a great source of fibre (fibre helps to reduce cholesterol), thiamine and iron. Oats contain more soluble fibre than any other grain. This results is slower digestion ultimately meaning you feel fuller for longer.

Oat groats are the only source of antioxidants called avenanthramides. These compounds are known to protect one from the hardening of arteries.

All in, oats are definitely one of the best foods you can have for breakfast. I have them almost daily.

​Steel cut oats

Look like chopped up brown rice; take the longest time to cook and have a slightly chewy texture. Steel cut oats are a whole food. Personally, I also think the make one feel fuller for longer.

To save on cooking time, cook a large batch during the weekend and split it into 5 to 7 portions to eat over the course of the week.

​Rolled oats

These are rolled into flat flakes using heavy rollers, then steamed and lightly toasted.

The steaming process softens them and makes them easier to cook.

If or when you get tired of eating steel cut oats, rolled oats are a great alternative. Rolled oats are also a whole food.

"Regular" oats

I call these "regular" because they are the  most commonly found (commercial) oats; they cook very quickly; and have a very smooth texture. 

Personally, I think they don't make one feel full for as long. That said, they are still a good and health breakfast option as they are nutritionally equivalent to steel cut oats and rolled oats.

​Instant oats

Quick oats are actually pre-cooked, dried and then rolled, that's why they cook so much faster than other oats.

Personally, I wouldn't recommend instant oats for breakfast. I find them very unfulfilling and feel hungry quite soon after I finish eating the recommended portion.

Nutritional info per 50g serving

Energy

Protein

Carbs

Sugars

Fat

Fibre

Salt

Steel cut oats

178 kcal

5.5 g

30 g

0.6 g

4 g

4.5 g

Trace

Rolled oats

178 kcal

5.5 g

30 g

0.6 g

4 g

4.5 g

Trace 

Regular oats

178 kcal

5.5 g

30 g

0.6 g

4 g

4.5 g

Trace  

​Quick oats

190 kcal

4.2 g

34.4 g

11.5 g

3.1 g

3.4 g

0.25 g

This nutritional information was taken off the pack of Mornflake Coarse Oatmeal, Scott's Old Fashioned Porage Oats, Scott's Original Oats and Quaker Oats So Simple. I had no idea that the sugar content was so different!

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​Although your personal finances and your business success are my primary interest, I believe you only operate at peak efficiency when you're fit and healthy. If you feel good, it filters through to your work. To help you with that, click for your free ebook: The Quick Guide to Sexy
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