Over the past few years, oats seem to have slowly become very common and have taken over many of our favorite foods including breakfast cereals and biscuits. You’ve probably also heard of oats based chapatis and pancakes. Oats are a superfood and you know that that’s why you bought that oats-based cookie recently, didn’t you (more on that later). I’ve written this post to help you understand the nutritional benefits of oats and the different types of oats that are available in the market. Perhaps this post will help you convince your friends or family to try more oats-based dishes!

So, let’s begin with understanding the 4 different types of oats you would find in the market.

• Whole oats: All oats are derived from whole oats called the groats. It is the coarseness and the processing which distinguishes them and that determines how long it would take to cook them. They are just cleaned raw oats straight from the fields and take longest to cook. You’re unlikely to be buying this variety but it’s good to know about them.

• Steel cut oats: These also take time a lot of time to cook. They are basically your whole oats which have been cut by steel blades. They’re better to cook than whole oats but still take a long time and are also quite chewy.

• Rolled oats: They are made by steaming the whole oats (groats) and creating flakes from them. They are most popular and they stay fresh longer. I use rolled oats in my recipes and you’re most likely to come across these everywhere. This is the variety I recommend you use in your dishes.

• Instant oats or Quick Oats: These oats are processed a few steps further than rolled oats. The flakes are thinner and often they might come in sachets loaded with sugars or flavors. It’s best to avoid the flavored instant oats as just like those cookies you picked up the nutritional benefits you gain are offset by the unhealthy sugars and artificial food stuffs that you consume. Instant oats are mostly likely to be used to make oatmeal.

I like to use the rolled ones as it mostly suits all taste buds, and are not so time consuming to cook and not so processed like the quick ones.

Oh, and you might also come across oat flour. This is just made by grinding the raw oats and can be used in baking or cooking chapatis for example.

Understanding the superpowers of Oats. Oh yes, there are many.

• Beta-glucans: too important to miss

Oats are packed with this incredible soluble fiber called beta-glucans which helps your body in multiple ways. Beta-glucans in oats form a gel in our stomach that helps push out all the food we eat in a gentle manner. Beta-glucans improve stomach health by increasing the number of healthy bacteria promoting a healthy well-functioning digestive system.

• Keep that sugar down

Beta-glucans also control the spikes in glucose levels in our body. Therefore, having oats regularly can help you if you have diabetes. You might want to incorporate oats in your diet if you have a family history. Now oats will help keep sugar down but only if consumed in a healthy manner.

• Only in oats

Oats also contain this remarkable anti-oxidant called avenanthramides. This anti-oxidant is so rare it can only be found in oats. Why is this important you ask? Well avenanthramides are believed to provide numerous health benefits to your heart. Check your last blood test to see your LDL levels. If you need help reducing those levels, incorporating oats in your diet is among the best natural ways to have a healthy heart.

• Goodbye Refined Flour

We all know refined flour is not so healthy for our body. If we replace it with oats even to a small extent in our cooking, we are making our meals healthier and nutritious without compromising the taste. Be it a cookie, a bread or cake you will see it would taste even more better with oats in them. Many times, oats give a nice crunch to foods when its flakes are added (Check out my recipe of whole wheat and oats Irish soda bread).

• Hello Vitamins & Minerals

Oats contain manganese, phosphorus, vitamin b1, magnesium, zinc and iron - all needed for a healthy body. These vitamins and minerals help boost our metabolism and makes our bones and body healthy.

• Weight Loss

Oats is a must-have among people who want to reduce weight without compromising on nutrition. In a small portion of oats, you are able to get a balanced nutritive meal and also won’t be tempted to run to the kitchen for a snack a little while later as it will keep you full longer.

• Gluten-free

Oats are termed mostly as gluten free. Since oats are packed with vitamins, minerals and antioxidants, they can be a great source of nutrition for those with a gluten intolerance. People with celiac disease and gluten intolerance should still be careful in incorporating oats in their diet as it is grown in same fields as wheat.

• Skincare

Eating oats is super healthy and by this point we are all in agreement. However, did you know you can use oats in a number of natural home-made face masks. Oats are a great way to naturally cleanse your skin.

• Versatility and deliciousness

Oats are delicious to eat either as a cereal for breakfast by cooking it like porridge or just by soaking in milk at night to enjoy with fruits in morning. It also easily blends in muesli with chia seeds and pancakes. Oats actually can be eaten in a savory form or a sweet form, the choice is yours. Just be careful not to add extra refined sugars to it. I hope you start making more oats-based dishes at home. Do check out some of my oats-based recipes such as the Quinoa & Oats based Pizza or Oats Idli.