Oats are the important cereal crops from the plant Avena sativa, commonly known as white oats. They have received considerable attention due to their high content of dietary fibers and nutritional values. They have number of benefits such as hypercholesteremia, anticancer and even good for celiac patients. Oats are good source of proteins, starch, unsaturated fatty acids, dietary fiber, both soluble and insoluble. They are also loaded with micronutrients like Vitamin E, folates, zinc, iron, selenium, manganese, iron, choline, lignans. They are available in different forms:
Forms of Oats:
- Whole Oat Groats: In these oats only, the hull is removed keeping bran, endosperm intact. It is an excellent source of dietary fiber, beta-glucan which has cholesterol lowering properties. They take longest time to cook, about 35-40 minutes.
- Steel-Cut Oats/ Irish Oats: As name indicates, whole grain oats are cut with steel blade into 2-4 pieces. This makes them easy to chew and reduces the cooking time to 25-30 minutes. They are least processed and has good amount of fiber and other nutrient. They have low glycemic index which make them ideal to control blood sugar level.
- Rolled Oats: Rolled oats are made by steaming the oat groat and then rolling it flat between steel rollers. They are easy to cook and can be used in museli, granola, pancakes, overnight oats, baked good.
- Quick Oats: They are variation of rolled oats. They are also steamed, rolled thinner and chopped into smaller pieces and give a large surface area. They are cooked quickly in 5 minutes.
- Instant Oats: They are the most processed form of rolled oats. After steaming and rolling, they are precooked, dried and chopped into pieces. They cook quickly in just 2-3 minutes. More processing takes out most of the essential nutrients, leaving mainly starch. Its high on glycemic index.
- Oat bran: Its outer layer of oats groats, which is rich in fiber. It can be used as addition to cereal to increase their fiber content. Oat bran has good number of vitamins (B group) and important minerals like magnesium, iron, zinc. Due to its high fiber content and low glycemic index, it can be beneficial for hypocholesteremia and diabetic people.
- Oat Flour: Rolled oats are grind to make oat flour. It retain much of the qualities as whole oats and can be used to replace normal flour and may show good result in people suffering from celiac disease.
To sum up, every form of sugar has its own pros and cons. It is advisable to consume any form of sugar if a person is leading sedentary lifestyle and if a person is physically active, then too the dose should be minimal.