As you may know, were kind of known for our oatmealour President and Founder, Bob Moore, still eats a bowl of it every morning at the age of 93! But beyond its status as a popular breakfast food, its also a nutritional powerhouse. Read on to learn the benefits of oatmeal, including nutrition facts, as well as recipes you can make today!
What Is Oatmeal?
Oatmeal is created from whole oat groats. They can be processed in several ways. For example, they are cut into small pieces to create steel cut oats or flattened on steel rollers to produce rolled oats. Or, they can be stone ground to create authentic Scottish oats! To make hot cereal, these oats are mixed with a liquid like milk or water and then cooked and enjoyed as a porridge.
The History of Oatmeal
Oats were first cultivated in China as far back as 7000 B.C. However, the ancient Greeks were the first to eat oatmeal in the porridge-type style that we consume today. Though oatmeal is a popular breakfast dish, it can be enjoyed any time of the day and is often combined with foods like nuts, seeds, fruits and jam.
Types of Oatmeal?
There are many varieties of oats on shelves, and knowing which to use for your bowl of oats can be overwhelming.
The six main varieties of oatmeal are:
- Whole Oat Groats
- Steel Cut Oats
- Scottish Oats
- Rolled / Old Fashioned Oats
- Quick Oats
- Instant Oats
If you're wondering which type of oats is the best, we're here to help. Flavor, cooking time, texture and nutrition vary between each type of oat. Knowing how they differ can help you choose which works best for you.
Whole Oat Groats
Whole oat groats feature the oat grain in its whole and intact form. The hull is removed when making whole oat groats, yet the bran, endosperm and germ are unchanged. This type of oat takes the longest to cook and can be cooked in several ways. You can simmer oat groats on the stovetop, in a slow cooker, in the oven, or in a multi cooker. The texture is similar to rice, and they feature a mild, savory and nutty flavor that works well in side dishes as well as hot cereal.
Steel Cut Oats
Steel cut oats are made by chopping the whole oat groat into two to four pieces with a steel blade. This chopping process gives them a chewier texture than whole oat groats and allows them to cook more quickly. You can cook
Steel Cut Oats in the same ways as whole oat groats. However, they are suitable to be cooked in the microwave or made into granola. For a more intense and nutty flavor, we recommend toasting steel cut oats before cooking.
Scottish Oats
Scottish oats are stone groundwe use traditional quartz millstones to create the most authentic product. As a result, they cook quickly and feature a creamy texture, making them perfect for porridge. While
Scottish Oats taste best cooked on the stovetop, you can also cook them in the microwave.
Old Fashioned Rolled Oats
Rolled oats are made by steaming the oat groat and rolling it flat between steel rollers.
Old Fashioned Rolled Oats are the most commonly enjoyed type of oat, and their familiar texture makes them easy to use in various cuisines. Aside from turning rolled oats into oatmeal, you can use them to create overnight oats, baked goods, pancakes, energy bars and smoothies.
Quick Oats
Quick Cooking Rolled Oats are a type of rolled oat that is rolled thinner than traditional oatmeal. This processing method presents a larger surface area, shortening their cook time. Quick oats are commonly used to make oatmeal, smoothies, granola and energy bites, and have a slightly softer texture than traditional rolled oats.
Instant Oats
Instant Oats are steamed, pre-cooked, dried and chopped into small pieces, making them easy to cook in just minutes. The preferred oat variety for those searching for a quick and nutritious meal, instant oats can be found in many processed foods and sold in packets for immediate on-the-go oatmeal enjoyment.
Oatmeal Nutrition Facts
While we offer these different styles of oats, rest assured that whether you select steel cut or instant oats, they contain all the nutrition, flavor and fiber of the whole grain oats. You can compare nutrition below, keeping in mind that the serving size for Instant Oats is slightly smaller.
Gluten Free Old Fashioned Rolled Oats
Serving size 1/2 cup
Calories 190
Total Fat 4g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 33g
Dietary Fiber 5g
Total Sugars 0g
Protein 6g
Vitamin D 0mcg
Calcium 14mg
Iron 2mg
Potassium 172mg
Instant Rolled Oats
Serving size 1/3 cup
Calories 130
Total Fat 2.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 23g
Dietary Fiber 3g
Total Sugars 0g
Protein 4g
Vitamin D 0mcg
Calcium 14mg
Iron 1mg
Potassium 104mg
Health Benefits of Oatmeal
While the nutritional value of oats may vary slightly depending on the type you choose, all kinds of oats are great for you. Read on to learn more about oat's many health benefits.
Balanced Nutrition
Oats are a source of complex carbohydrates, protein, fiber, healthy fats, vitamins, minerals and antioxidants. In addition, they're higher in protein than many other grains and have a well-balanced nutrient profile that will help you reach your health goals.
Oats Are Gut-Friendly
Oats contain fiber, a nutrient that is essential to good gut health. When consumed, fiber works with your body to promote regularity, boost energy, and keep you feeling fuller for longer. Fiber also acts as food for the good bacteria in your digestive tract, helping you maintain a healthy gut and immune system.
Oats Are Filling
The fiber and complex carbohydrates in fats create a long-lasting and stable energy source. In addition to providing you with energy, these nutrients also boost satiety and keep you full between meals. Consuming oats regularly can help lessen mid-day snack and candy cravings.
Oats Are Excellent for Athletes
Oatmeal is one of the most popular breakfast dishes amongst athletes. Oats are full of vitamins and minerals and contain significant amounts of carbohydrates and protein. When consumed together, these nutrients can help keep you energized and boost athletic performance.
Oats Are Versatile
Oats' mild flavor and agreeable texture make this dish an incredibly versatile one. Use oats to make a sweet breakfast like this
Baked Pear Oatmeal, or turn them into a savory lunch or dinner option with this
Cheesy Oatmeal. The possibilities are endless.
Oatmeal Recipes
Eager to incorporate oatmeal into your diet? Start with these delicious recipes.
Oatmeal Congee
If you're searching for new ways to enjoy oats, this
Oatmeal Congee is the perfect place to start. Congee is a popular Asian dish made with oats and water or broth. Our Oatmeal Congee features toppings like chicken, youtiao, fried garlic, sriracha, fried onions, chives, cilantro, soft boiled eggs, cracklins, pork and garlic chili paste. The result is a flavorful and savory dish that has gravy consistency.
Oatmeal Pancakes
There are many ways to enjoy oatmeal, one of our favorites being
Oatmeal Pancakes. With the help of our
Gluten Free Quick Cooking Rolled Oats and
Gluten Free Oat Flour, you can combine your two favorite breakfast meals into one mouth watering dish. Great tasting and excellent for you, this breakfast is one that the entire family will enjoy.
Oatmeal Cookies
Put a fun spin on your favorite dish and enjoy it as a dessert instead. These
Oatmeal Cookies are a classic sweet treat that tastes great when paired with a cup of milk. They're made with our
Old Fashioned Rolled Oats and combined with raisins and brown sugar for added sweetness. To keep your cookies fresh for longer, we recommend pulsing or chopping the oats before mixing them with the other ingredients.
Now that you know how nutritious oats are, it's time that you begin working them into your weekly meals. Oats are one of the healthiest foods, from good gut health to added energy. Make your next oatmeal-based dish using one of the recipes above or get creative and make your own. We're confident that anything you decide upon will be delicious. From everyone at Bob's Red Mill, have a sweet and flavor-filled day!
