Oats: they're not just for breakfast anymore. This versatile grain comes in various forms- each with unique textures and culinary uses. Whether you're a seasoned oat enthusiast or just starting to explore the world of this healthy whole grain, our guide to the different types of oats – steel cut, rolled, quick, instant, and more – will help you discover the perfect oat for every occasion. Uncover the nutritional benefits, cooking methods, and ideal uses for each variety, and elevate your oat game from a basic bowl to a culinary masterpiece.

Oats are generally a healthy addition to any diet. If you have read Are Oats Healthy? Benefits, Risks, How to Buy and Store article on TLC, you are likely well versed in why oats are healthy and what could be a potential downside of eating oats. Here is a brief recap:
- Oats have higher protein content than other grains (around 11-17% by dry weight).
- Many scientific studies have linked oats with multiple health benefits, including heart health, digestive health, and blood sugar control.
- Oats contain phytates (anti-nutrients), which may have positive or negative health effects based on individual phytate-rich foods in the diet.
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Different types of oats: which one should you buy?
Oats kernels are processed into different forms, making choosing the right one for your intended use confusing. For example, you may be confused about porridge oats vs. rolled oats. Here's how to pick the best type.
How to choose pre-prepared oat products
Commercial oat products, such as instant oatmeal, promise a quick meal but are often filled with excess sugar, salt, and unnecessary fillers. Read the label for ingredients and nutrition facts.
Oat groats
Oat groats are the whole, unprocessed kernels of the oat plant. They have a chewy texture and nutty flavor and take the longest to cook than other oat varieties. Oat groats are packed with fiber, protein, vitamins, and minerals, making them a powerhouse for healthy breakfasts.
The downside of oat groats, since they have the outer kernel intact, is that they contain more phytates (anti-nutrients) and have a higher potential for causing digestive discomfort. If you are low in minerals such as iron and primarily eat a grain, beans, and legume diet, it's best to minimize oat groats.
Oat groats also require a longer cooking time than other oat varieties. However, there are two easy ways to speed up the process.
- First, soak your oat groats overnight. This reduces cooking time and helps break down phytates, compounds that can inhibit mineral absorption.
- Second, consider using a pressure cooker. This handy kitchen appliance significantly cuts down cooking time while further reducing phytate levels, making the nutrients in oat groats even more accessible for your body to absorb
Uses: For a nutritious twist, try them in overnight oats, savory porridges, or even as a rice substitute!
Steel cut oats
Steel-cut oats are the least processed form of oats. They begin as oat groats, whole oat kernels, with the inedible outer husk removed. These groats are chopped into two or three pieces using steel blades to create steel-cut oats. This process gives steel-cut oats their signature coarse, chewy texture and nutty flavor.
Steel-cut oats retain more natural bran and fiber content, making them a nutritious and satisfying choice.
Like oat groats, steel-cut oats take a long time to cook. Hence, it's best to soak them overnight and use a pressure cooker to reduce cooking time and phytates.
How to use: steel cuts oats work well as sweet or savory morning porridge.
Traditional or old-fashioned oats
Traditional or old-fashioned oats are made from oat groats that have been steamed, rolled, and then flattened into flakes. This process partially cooks the oats, making them quicker to prepare than steel-cut oats. They have a milder flavor and softer texture than steel-cut oats and cook in about 5 minutes. This makes them popular for oatmeal, granola bars, and cookies. While they retain some of their fiber and nutrients, the rolling process slightly reduces their nutritional content compared to steel-cut oats.
Uses: porridge, cookies, energy bars and balls
Quick-cooking or instant oats
As the name suggests, quick-cooking oats are cooked quickly, as their processing involves partially cooking oats and then rolling everything. Most of the bran, the outer nutrient-containing layer, is removed in this form, which is why it has a higher glycemic index (GI) value than steel cut or even old-fashioned oats. In other words, instant oats may be more likely to cause a spike in blood sugar levels.
Most of the brands available in stores contain quick-cooking oats. In some countries, such as India, this variety is the most readily available option. Even if that's the case, this variety still offers a healthier option than store-bought cereals.
Uses: While instant oats can be used in porridge, steel-cut or old-fashioned oats are best for morning cereal to manage blood sugar better. Quick-cooking oats are best for making granola bars and energy balls.
TLC sweet as well as savory recipes with oats
Oat bran
Oat bran is the outer layer of the oat groat, which is the whole oat kernel with the hull removed. It is a nutrient-dense food, rich in soluble fiber, particularly beta-glucan, which has been linked to several health benefits, including lowering cholesterol levels and reducing the risk of heart disease. Oat bran is also a good protein, iron, and other essential nutrients source. It has a slightly nutty flavor and a chewy texture.
Uses: Oat bran can be enjoyed as a hot cereal, added to smoothies and baked goods, or sprinkled on yogurt and fruit. It can also be used as a binder for burgers. Due to its high fiber content, oat bran is known to promote digestive health and can help regulate blood sugar levels.
Oat flour
Oat flour is a versatile and nutritious gluten-free flour made from finely ground oats. It boasts a mild, slightly sweet flavor and a delicate texture that lends well to various culinary creations. Oat flour is a good source of fiber, protein, and essential vitamins and minerals, making it a healthy addition to your diet.
Uses: Oat flour is commonly used in baking as a substitute for wheat flour in recipes for cookies, muffins, pancakes, and quick bread. Oat flour can also be used as a thickener for soups and sauces or as a binding agent in veggie burgers and meatballs. Its versatility and nutritional profile make it a popular choice for those with dietary restrictions or those seeking healthier alternatives to traditional wheat flour.
In a nutshell
While different types of oat varieties are available, deciding on the intended use before buying is good to prevent wastage.
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FAQ
Steel-cut oats are the best for the morning porridge as their fiber and high nutrition content due to minimal processing keep you full longer. Old-fashioned oats make a good substitute.
Due to their high fiber content, oats can cause bloating, especially if your diet contains low or no fiber. It's best to introduce oats in small quantities first and stay hydrated throughout the day to get the fiber properly digested.
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