Oats: Types, Nutrition, Health Benefits

  • on January 5, 2021
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Oats Types, Nutrition Health Benefits

Oats’s scientific name is Avena Sativa. They are a species of cereal grain and are native to North America and Europe. They make a perfect and healthy diet when used as oatmeal or overnight milk.


Oats are a perfect morning diet and they are available in many varieties based on how much they are processed. Here are some of the very most common types of oats that you can devour in your morning breakfast.

Raw Oats

These are the newly harvested and most intact form of the oats. These types of oats are not available at the stores.

Whole Oat Groats

Cleaning and removing the inedible hulls of the raw oats simply results in whole oat groats. They take the longest amount of time you can say hours to cook.

Rolled oats

These are regular oats also known as old-fashioned oats. When oat groats are steamed and then rolled into thin flakes. It takes 10 to 15 minutes to cook.

Steel Cut Oats

Steel-cut oats are also known as (Irish Oats). When oat groats are cut into two, three, or more pieces with a metal steel blade it results in steel-cut oats. They take less time to cook than oat groats due to their smaller pieces becuase smaller pieces can more easily absorb water. They are the best form of oats, highly advisable, and offer many health-related benefits. It takes half an hour to cook at most.

Instant Oats

Instant oats are the most thinner and finely chopped up version of the rolled oats. They are steamed for a longer period of time and processed with oils. It takes much less time to cook in the microwave and have a soft texture as compared to the other forms of oats.


Oats are rich in a special type of dietary fiber beta-glucan that are great to lower levels of bad cholesterol. They are also rich in many minerals, vitamins, and nutrients.

Health Benefits

Oats are rich in both soluble and insoluble fiber, phosphorus, thiamine, magnesium, and zinc. They offer a range of potential health benefits some of which are discussed here in this article.

1. Oats are Rich in Antioxidants

Oats are a good source of antioxidants that helps reduce inflammation, high blood pressure, and alleviate itching. Oats contain molecules named avenanthramides, which are polyphenols that act as an antioxidant. Avenanthramides increase nitric oxide productions that result in keeping your blood pressure low.

2. It Promotes Weight Loss

Oats contain a decent amount of beta-glucan a soluble fiber that makes you feel fuller for a longer period of time. So eating filling foods such as oats may help you eat fewer calories and lose weight.

3. Helps Relieve Constipation

Laxatives are touted to be incredibly useful in relieving constipation mostly in elderly people. Various studies have shown that oat bran which is the outer layer is fiber-rich that helps in relieving constipation in elderly people.

4. It May Lowers Your Cholesterol Level

Studies have shown that making oats a part of your daily diet lowers bad cholesterol levels in your body which reduces the chances of the risk of heart disease. Oats are rich in beta-glucan which greatly contribute to lowering oxidized bad cholesterol levels in your body which is the major cause of heart disease world worldwide that can result in your death.

5. They are Gluten-Free

Oats are naturally gluten-free but always check with the brands that their oats are gluten-free from contaminating with other grains. Try to buy oats from reputable brands in the market available.

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