For many of us, a hot bowl of oatmeal is a go-to way to kick off the day. And you can certainly do a lot worse than making oats a breakfast staple. All it takes is one look at the nutrition facts to see why.
In addition to providing quality carbs to help energize your day, oats deliver a range of essential nutrients including magnesium, zinc, phosphorus, and thiamine. It’s also a heart-boosting breakfast option. In a meta-analysis of previously research published in the British Journal of Nutrition, researchers found that when people consume higher amounts of a unique type of soluble fiber called beta-glucan, which is found in oats, they often experience drops in their LDL cholesterol, non-HDL-cholesterol and apoB levels – all markers indicating a potential improvement in heart health.
More reason why spooning up oatmeal in the morning can help out your ticker: A recent investigation in the Journal of the Academy of Nutrition and Dietetics discovered that oat consumption can help keep blood pressure numbers in the healthy range, especially when compared to eating more refined grains. What’s more, by slowing down rates of digestion, and, in turn, reducing the rise in blood sugar, the soluble fiber in oats can help keep your energy levels on an even keel (read: no more morning crashes) and may lower the risk for developing diabetes when compared to getting more carbs from refined grains that are bereft of this soluble fiber.
Rising and dining on oatmeal may squash vending machine temptation by dulling hunger. A Louisiana State University study found that people who consumed oatmeal in the morning felt fuller for longer and consumed fewer calories at lunch than those who consumed the same number of calories but in the form of a more heavily processed boxed cereal. The viscous texture created by oat β-glucan likely impacts gastrointestinal mechanisms including digestion rates that will alter satiety.
All this makes a bowl of oatmeal a true breakfast of champions for any guy who wants to stay healthy and lean. But what’s up with all these different types of oats, and which are the healthiest? Let’s take a deep dive into the world of oats and show you how to make the best bowl of health-giving porridge ever.
Are Oats Gluten-Free and Safe for Digestion?
Unlike grains in the wheat family, oats are naturally gluten-free. However, a concern with oats is the possibility of gluten cross-contamination during growing or processing. If oats are grown alongside grains of the wheat family or processed in facilities that also handle wheat, barley, or rye, trace amounts of gluten can contaminate the grains. This is not a problem for the vast majority of oatmeal fans, but for individuals with celiac disease or severe gluten sensitivity, it is crucial to select oat products that are certified gluten-free. Additionally, oats contain a protein called avenin, which may trigger adverse reactions in individuals with gluten intolerance or celiac disease, despite the absence of gluten.
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Steel-Cut vs Rolled vs Instant Oats: What’s the Difference?
Oats can take on various forms. Let’s look at the key differences and whether one is healthier than the rest.
Steel-cut Oats
These are made when hulled oat kernels (groats) are passed through steel blades cutting (hence the name ‘steel-cut’) the whole oats into pellet-like pieces. Steel-cut oats produce oatmeal that is especially hearty, creamy and chewy. None of the mushy texture you get with the flakes. Since our bodies break steel-cut oats down slower they deliver a bigger satiating punch than more processed forms of oats. But these are not a good option for baking purposes.
A research review published in the Journal of Nutrition showed that blood sugar levels are typically better after people consume more intact oat kernels like steel-cut than after eating more processed rolled or instant oat flakes. Why? It appears that a greater disruption in the structural integrity of the original oat kernel is associated with alterations in digestion rates of the grain and, in turn, a potential for bigger swings in blood sugar.
Steel-cut oats are a source of Microbiota-Accessible Carbohydrates (MACs). This is a dietary carbohydrate that humans cannot digest, but that reaches the colon intact where it can be metabolised by gut microbes. That is a good thing. The fermentation (metabolism) of MACs by your beneficial gut bugs helps maintain their population and will produce bioactive substances such as short-chain fatty acids that can have various metabolic and health benefits. It’s thought that the least processed forms of oats such as steel-cut have higher levels of MACs than more processed forms such as rolled oats.
According to the USDA, 1/2 cup of dry steel-cut oats provides:
- Calories: 150
- Carbohydrates: 27g
- Fiber: 4g
- Sugar: 0g
- Protein: 5g
- Total Fat: 3g
- Saturated Fat: 0g
- Sodium: 0mg
Scottish Oats
Instead of being rolled or cut, oat kernels are ground into small pieces, resulting in a quicker-cooking porridge with a slightly coarse, thick texture. This is a great alternative to steel-cut oats.
Rolled/Old-Fashioned Oats
These are made when oat kernels are steamed and then passed through large rollers to flatten them, which softens their texture (i.e. less chewy) and significantly cuts down on cooking time. This type of oat is a good option for baking, making energy bars and granola, or preparing trendy overnight oats. It’s also a good choice for carbs shortly before a workout, as they are quicker to digest giving you a faster source of energy and less risk for stomach issues half-way through your squat session.
Quick-cook Oats
Quick-cooking oats aren’t all that different from rolled oats. After undergoing the same manufacturing process as rolled oats, quick oats are then cut into smaller pieces and rolled even
thinner, allowing them to cook more rapidly. If you’re someone who struggles with finding a spare moment in the morning, you can use quick-cook oats for your breakfast oatmeal. This style of oats is a great substitute for bread crumbs in recipes such as meatloaf.
Instant Oats
Instant oats come from thinly cut rolled oats that are pre-cooked so that they cook rapidly. You basically just need to soak them in hot water for a few minutes. Instant oats are a good option if you are too rushed to cook your oatmeal, but they make oatmeal with the least amount of satisfying texture.
Oat Flour
This is no miracle flour produced by food manufacturing wizardry. It’s simply oat flakes that are ground into a fine powder. Oat flour likely has a nutritional profile similar to whole oats. Compared to refined all-purpose flour, oat flour retains more micronutrients, protein, and fiber, with less of an impact on blood sugar numbers. You can use it in pancakes, muffins, cookies, and cakes. Beyond baking, oat flour can be used as a thickener in soups or sauces or as a breading alternative for proteins.
Oat Bran
Whole grains such as oats contain three parts—the endosperm, the germ, and the bran. Oat bran is produced when the fiber-rich bran layer of the oat kernel is isolated. It’s a great way to boost fiber numbers in cereals, yogurt, and even smoothies. I also have success in using oat bran as a bread crumb substitute in items like meatballs and veggie burgers.
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Which Type of Oats Is the Healthiest?
You might be surprised to learn that the nutrition profiles for these various guises of oats are very similar. The difference is how they are rolled and cut, which has minimal impact on nutrient levels. It’s a common misconception that one type of oat is noticeably healthier than another.
Saying this, I still recommend using steel-cut or Scottish oats most often as these are more satisfying and may have a greater positive impact on digestion and the microbiome as they are lesser processed before they enter your mouth. Rolled, quick, and instant oats, being more finely processed, tend to digest more rapidly and may cause a slightly quicker rise in blood sugar and provide less fuel for the microbes in your gut than more intact steel-cut or Scottish oats.
One type of oats that is on the lower end of the healthy spectrum is flavored instant oats. These are generally made with hefty amounts of added sugars. You can find some brands of flavored instant oats that keep sugar on the down-low, but this is an exception, so prudent label reading is important.
How to Prepare Steel-Cut Oats for Maximum Nutrition
You can settle for soggy instant oatmeal, or you can turn to more satisfying steel-cut oats as the backbone for your most important meal of the day. Sounds great, but what about their long cooking time? Who has an extra 30 minutes in the morning to wait to put a bowl of oatmeal on the table? Well, there is a perfect hack to eating steel-cut oats without the downtime. Soaking your oats overnight substantially cuts down on cooking time and yields porridge with a perfect chewy texture. This forward-thinking process may also make your oatmeal more nutritious. Oats are a source of phytic acid. This naturally occurring plant compound may affect how well your body absorbs minerals like iron and zinc. Luckily, soaking and cooking oats significantly reduces the phytic acid content. Here’s how to get the job done.
- Step 1: Place 2/3 cup steel-cut oats, a pinch of salt and 1 3/4 cups water in a medium-sized saucepan. Bring to a very slight simmer, immediately turn off the heat, and let oats soak overnight covered.
- Step 2: Build Your Bowl
In the morning, stir in a few splashes of milk, cream, or water and any desired flavor boosters like cinnamon, and then heat over medium-low for 5 minutes, stirring a couple of times. If you want creamier oatmeal, add a higher amount of milk. Dump into a bowl and then apply the toppings of choice. This makes enough for two bowls of oatmeal (two breakfast servings). To reheat leftovers, place cooked oatmeal (minus the toppings) in a saucepan with a touch of additional water or milk and heat over medium-low heat until warmed through.
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10 High-Protein Oatmeal Ideas for Muscle and Recovery
1. Mocha
Stir-in: 2 Tbsp cocoa powder, 2 tsp instant espresso powder, 1 tsp vanilla extract, 1/2 tsp cinnamon
Top each bowl with: 1/2 cup raspberries, 2 Tbsp sliced hazelnuts
2. PB&J
Stir-in: 2 Tbsp peanut butter, 1/4 cup strawberry jam, 1 tsp vanilla extract, 1/2 tsp cinnamon
Top each bowl with: 2 Tbsp unsalted roasted peanuts
3. Pumpkin Pie
Stir-in: 1/3 cup pumpkin puree, 2 Tbsp ground flaxseed, 1 tsp vanilla extract, 1/2 tsp ginger powder, 1/4 tsp ground cloves
Top with: 1 chopped small apple, 2 Tbsp sliced pecans, 1 tsp maple syrup
4. Blueberry Cheesecake
Stir-in: 1 tsp lemon zest, 1/2 tsp ginger powder, 2 tsp honey
Top each bowl with: 1/2 cup cottage cheese, 1/2 cup blueberries
5. The Dark Night
Stir-in: 2 scoops chocolate protein powder, 1 tsp cinnamon
Top each bowl with: 2 Tbsp chopped almonds, 1/2 cup frozen (thawed) cherries
6. Carrot Cake
Stir-in: 1/2 cup shredded carrot, 1/4 cup raisins, 1/2 tsp vanilla extract, 1/2 tsp allspice
Top each bowl with: 2 Tbsp sliced pecans, 2 Tbsp flaked coconut, 1 tsp maple syrup
7. Great White
Obviously, stirring in protein powder is an easy way to ramp up the amount of this muscle-making macro in your oatmeal. But did you know that liquid egg whites are also great for giving oatmeal a protein boost? Don’t fret that they will make your porridge taste strangely eggy. They disappear into the cooked grains, creating a fluffy, more voluminous consistency. To prevent the whites from scrambling, it’s very important to stir the simmering oatmeal continuously as you pour the egg whites in slowly. Two egg whites deliver about 7 grams of high-quality protein.
8. Stir-Crazy
Prefer the convenience and taste of rolled oats? There is a better way to make a steamy bowl of oatmeal from them. The trick is starting the flakes in cold water and stirring before cooking. This releases some of the starch from the oats that helps thicken the porridge.
Place 1/2 cup rolled oats in a pot, cover with an inch of cold water, and stir for 30 seconds. Bring to a simmer, and heat for 5 to 7 minutes, until thick and creamy, stirring often during the cooking process.
9. Smooth Move
Oats are a good way to add nutrition and extra creamy texture to breakfast or post-training protein shakes. This one tastes like a peach creamiscle.
- 1 cup milk of choice
- 1/2 cup plain Greek yogurt
- 1 scoop vanilla protein powder
- 1 tablespoon almond butter
- 1/2 medium carrot, peeled and chopped
- 3 tablespoons rolled oats or quick-cook oats
- 1/4 teaspoon cinnamon
- 1/4 teaspoon ginger powder
- 1 cup frozen peach slices
Place all of the ingredients in a blender in the order listed and blend until smooth.
10. Baked Sweet Potato Pie Oatmeal
This make-ahead breakfast is pure oat bliss. Make sure to adequately soak the steel-cut oats so they softened up during baking. This makes enough for at least 4 breakfast servings. Serve topped with Greek yogurt and blueberries.
- 1 cup steel-cut oats
- 11/2 cups rolled oats
- 1/2 cup chopped walnuts or pecans
- 1 teaspoon cinnamon
- 1 teaspoon ginger powder
- 1/4 teaspoon salt
- 2 large eggs
- 1/2 cup milk or unsweetened non-dairy milk
- 2 cups cooked mashed sweet potato
- 1/4 cup maple syrup
- 1 teaspoon vanilla
Cover steel-cut oats with water and let soak for at least 4 hours. Preheat oven to 350°F. Grease a 9×13-inch casserole pan.
Drain steel-cut oats and stir together with rolled oats, walnuts or pecans, cinnamon, ginger powder and salt in a large bowl. In a separate bowl, whisk together eggs, milk, mashed sweet potato, maple syrup, and vanilla. Add liquid mixture to oats and gently mix until everything is most. Place mixture in prepared dish and spread into an even layer. Bake until topping is set and darkened, about 35 minutes.
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M&F Top Recommended Oatmeals
These oat-based products are the true breakfast heroes.
Holos Cocoa
This overnight muesli rocks the chocolate flavor and packs a nutritional punch thanks to carefully procured ingredients including chia seeds, sprouted brown rice protein, goji berries, and probiotics. Each serving has an impressive 20 grams of protein and 11 grams of fiber. Simply soak the oat-mixture in your favorite milk overnight and then you have a nutritious breakfast with zero effort.
Seven Sundays Wild Berry Protein Oats
Think of this as oatmeal on steroids. Each package of rolled oats is amped up with flax seeds, blueberries, cherries, and oat protein. A ½-cup serving has 10g of protein and 7g of fiber. Can be prepped warm or chilled as overnight oats. Bob’s Red Mill Protein Oats
These rolled oats are higher on the protein spectrum without any added ingredients because they are grown from a special variety of a non-GMO oat plant that is higher in protein. That makes them an easy way to go bigger on protein when making oatmeal, baked goods, energy bars, and smoothies. Bob’s Red Mill says the oats are also tested to be free of gluten.
McCann’s Steel Cut Irish Oatmeal
Leave it to an Ireland-based oatmeal brand to make a top-notch product. Plenty of coastal rain has left the island nation with fertile soil primed for growing amazing oats. These are nutty tasting oats with a bouncy texture. A hearty steel-cut oatmeal you’ll jump out of bed for.
One Degree Sprouted Apple Cinnamon Instant Oatmeal
If you’re going to go with instant oatmeal for breakfast or for a pre-workout energy blast, you’ll be hard-pressed to find a better option. Here, the oats are sprouted, a process created by soaking the oat grain, then letting it crack open to start the germination process, which can ramp up their nutrition and make the oatmeal easier to digest. The brand is fully transparent on where all their ingredients come from, including the dried apples to coconut sugar.
