Most people often confuse oats with oatmeal. But actually, they are two different food items. Oats are one of the most power-packed grains on the earth that are heaped with vitamins, minerals, and antioxidants. Studies show that eating oats and oatmeal can help ease cholesterol levels, regulate blood sugar and control weight management.
When it comes to healthy breakfast options, oats and oatmeal are often at the top of the list. While the terms are frequently used interchangeably, there's a difference between oats and oatmeal that’s worth understanding.
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Dive into this article to understand the difference between oats and oatmeal, and their nutritional profiles, health benefits, and tips on how to incorporate them into your diet.
Oats vs. Oatmeal: What’s the Difference?
Oats are whole, unprocessed grains harvested from the oat plant (Avena sativa). They come in various forms, depending on the level of processing:
Whole Oat Groats: These are the most intact form of oats, with only the outer hull removed. This type of oats retains the bran, germ, and endosperm.
Steel-Cut Oats: These are whole oat groats cut into smaller pieces. They take a longer time to digest due to their chewy texture and take longer time to cook.
Rolled Oats: It is also known as old-fashioned oats, these are steamed and then rolled into flat form. They cook faster than steel-cut oats have a softer texture and are easy to digest.
Instant Oats: These are pre-cooked, dried, and then rolled even thinner than rolled oats. They cook the fastest but may have a mushier texture.
Oatmeal, on the other hand, refers to a dish made from oats. It’s typically prepared by cooking oats with water or milk until they reach a creamy consistency. The term "oatmeal" can refer to any form of oats cooked to make a hot cereal, whether steel-cut, rolled, or instant.
Nutritional Profile of Oats and Oatmeal
Oats are highly nutritious whole grain and staple food in several diets that deliver incredible health benefits. Here’s the nutritional profile of this super grain:
High in Fiber: Oats are rich in both soluble and insoluble fiber. The soluble fiber, beta-glucan, is particularly beneficial for cardiac health.
Rich in Protein: Oats contain more protein than most other grains, making them a great option to meet the protein needs in a plant-based diet.
Vitamins and Minerals: Oats are a good source of essential nutrients, including manganese, phosphorus, magnesium, copper, iron, zinc, folate, and B vitamins.
Low in Sugar: Plain oats have little to no sugar, making them a healthier option compared to many processed cereals.
Here’s a quick comparison of the nutritional content in a 1-cup serving (about 154 grams) of cooked oatmeal made from rolled oats:
Calories: 154 kcal
Protein: 6 grams
Fat: 3 grams
Carbohydrates: 27 grams
Fiber: 4 grams
Sugar: 1 gram
Health Benefits of Oats and Oatmeal
Heart Health:
The goodness of beta-glucan fiber in oats helps lower total cholesterol and LDL levels. Thus, adding this whole grain cereal to the meal regimen aids in reducing the risk of cardiovascular disease.
Blood Sugar Control:
The fiber in oats delays the gastric emptying time, slows digestion and helps prevent spikes in blood sugar levels. Adding oats to the diabetic meal plan is beneficial for people with diabetes.
Weight Loss:
Oats are packed with dietary fiber that keeps one satiated and filled for longer. This can help reduce appetite and avert overeating, making them a great choice for weight management.
Digestive Health:
The fiber in oats supports healthy digestion, regularises bowel movements and can help prevent constipation.
Ways to Add Oats and Oatmeal to Your Diet
Incorporating oats into your diet is simple and versatile. Here are some delicious ways to enjoy them:
Oatmeal: Cook oats with water or milk, and top with fruits, nuts, seeds, and a drizzle of honey or maple syrup.
Overnight Oats: Mix rolled oats with yogurt, milk, and your favourite fruits, and let them soak overnight for a quick and easy breakfast.
Smoothies: Add a handful of oats to your smoothie for extra fiber and creaminess.
Also Read: Oats Idli: Discover The Splendid Health Incentives Of This Desi Breakfast
Baked Goods: Use oats in cookies, muffins, or bread for added texture and nutrition.
Granola: Combine oats with nuts, seeds, and dried fruits, then bake for a crunchy snack or topping.
Savoury Oats: Cook oats in broth instead of water and top with vegetables, a poached egg, and herbs for a savoury twist on oatmeal.
Conclusion
Oats and oatmeal are often considered the same, however, understanding the difference can help you choose the best option for your dietary preference. With their impressive nutritional profile and umpteen health benefits, oats are a power food that can be easily included in various meals and snacks. Whether you prefer them as a warm bowl of oatmeal or mixed into your favourite recipes, oats are a versatile and nutritious choice for any diet.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.sciencedirect.com/science/article/abs/pii/S2214799317300073
Health benefits of oat: current evidence and molecular mechanisms
Cristina Martínez-Villaluenga, Elena Peñas
A Review of Health-Beneficial Properties of Oats
Devendra Paudel,1 Bandana Dhungana,2 Melanie Caffe,2 and Padmanaban Krishnan1,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
