In order to learn more about the healthiest oatmeal, we talked with Gena Hamshaw, RD registered dietitian and author of The Full Helping. And according to Hamshaw, the 1 best oatmeal to eat is sprouted rolled oats. To explain why sprouted rolled oats are the best oatmeal to eat, we have to put them in perspective with all the other types of oatmeal out there. There are a few different types of oatmeal you can choose from, so knowing a bit about the popular types of oats can help you feel more confident in making a decision!
Sprouted oats are just oats that have begun to "germinate," which means they have just begun to grow. And according to Harvard Health Publishing , sprouted grains help increase nutrient content as well as decrease the effects of phytate, a common anti-nutrient found in grains. Steel-cut oats , also known as Irish oats, are also made from oat groats. But instead of being flattened or steamed, steel-cut oats are cut into a few small pieces. These oats normally have the longest cooking time of the bunch, as the thicker pieces take a bit longer to soften.
The ultimate question is, which one is the most nutritious? Are all oats created equal? While steel-cut oats and rolled oats are generally viewed as some of the most nutritious oats, instant oatmeal is more divisive.
On the other hand, less processed oats such as steel-cut oats and oat groats pack more flavor and texture, but they take much longer to cook. When time is short, can instant oats be a healthy choice? And is there one type of oat that nutritionally shines above the rest? To find the truth, we analyzed the nutrition facts of four common types of oatmeal, all of which are depicted below— whole oat groats top left , steel-cut oats top right , rolled oats bottom left , and instant oats bottom right.
Here are the exact products we used:. While the cup measurement is different, the weight is relatively similar. As a result, oats come in different shapes and sizes. Oat groats, the least processed type of oat, resemble farro or wheat berries. Rolled oats, which are steamed and flattened, are more processed. Steel cut oats are harder and thicker than rolled oats, so it takes them longer to cook…but also gives them a chewier texture.
Which I happen to love! Rolled oats or old-fashioned oats are softened through a steaming process, flattened on a roller, and dried. They absorb more water and cook faster than the other two above. And are used often for pancakes , cobblers and granola bars. Rolled oats are healthy because they contain lots of fiber and protein. While instant oats sometimes get a bad rep, they can still be considered healthy. Research shows that individuals who ate instant oats for breakfast were fuller longer and better able to curb cravings vs those who ate oat-based breakfast cereals.
Like the other types of oats, instant oats have a lot of fiber and can help reduce bad cholesterol. The key difference in healthy instant oats vs. Healthy toppings can boost the nutritional content of your oatmeal, and keep things interesting! This post contains affiliate links for products I use regularly and highly recommend. I live in Dallas, Texas with my husband and four kiddos. Your email address will not be published. Save my name and email in this browser for the next time I comment.
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