Whole Oats Eat the Good Kind

Whole Oats Eat the Good KindEverything you need to know about different types of oatmeal.

Growing up my mom bought instant flavored oatmeal variety packages. You know, the little packs of oatmeal you added boiling water to. Yes, the same ones that cook in 30 seconds in the microwave or a minute or so on the stove top. The variety pack was cool with different flavors you could choose from each day. Well, cool until my favorite oatmeal flavor was gone and only plain ones remained in the box.

As a kid, I loved them. They were quick to make and delicious to eat. Plus, I could make them myself without making too big of a mess. As a mom, I can’t believe I ate that stuff, and I didn’t want my kids to eat it either. Yes, the instant packs are sort of nutritious. But there are so many additives in them including ingredients I can’t pronounce. Who knew there was so much junk in something that was supposed to be so good for you.

As an adult, first grains I conquered was oatmeal, but not before I discovered oatmeal moosh and pebbles. Who knew there were different types of oatmeal, and they all cooked differently. And no they don’t all taste the same either.

We use organic oats giving me peace of mind that there are no GMO’s and pesticides in our food. I use whole organic raw milk when instead of water to make our oatmeal.

Types of oats and their nutritional values

All oats start as whole oat kernel or oat grout. Once oats grow to maturity they get picked from the fields, cleaned, washed and hulled. This process removes the outer shell or hull, leaving the inner kernel or oat groat for cooking.

All oat must get heated and dried before processed into its final oat product. Each final oat product has a different process and sometimes different nutritional values.
All nutritional information came from different manufacturer labels.

Oats are naturally gluten-free. However, if they are processed in a plant with gluten products there can be a transfer of the gluten to the oats. If you need gluten free make sure the packaging says Gluten Free on it.

Instant Oats or Quick Oats:

Instant or quick oats are a type of rolled oats. They cook the fastest of the oat products. When a recipe calls for rolled oats, do not use instant or quick oats. It can make the recipe mooshy.

Once the grout oat finishes the drying process the oat is steamed, ran through metal rollers and flattened very thing. Instant or quick oats are then recooked and dried. Some quick oats appear to be very small oats compared to other rolled oats such as Old Fashion Oats.

Quick Oats Nutritional Information

1/2 cup or 40g dry 1 serving

Calories: 150
Total fat: 3g
Saturated Fat: 0.5g
Trans Fat 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 0g
Total Carbohydrate: 27G
Dietary Fiber: 4g
Soluble Fiber: 2g
Insoluble Fiber: 2g
Sugar: 1g
Protein: 5g

Rolled Oats or Old Fashioned Oats

Rolled or Old Fashioned Oats are a type of rolled oats. When a recipe calls for rolled oats, it usually means Old Fashion Oats. They cook on the stovetop in about 4 to 8 minutes. They are thicker and larger than quick or instant oats.

Once the grout oat finishes the drying process it gets steamed, ran through metal rollers and flattened into a thick oat.

Rolled or Old Fashioned Oats nutritional information

1/2 cup or 40g dry 1 serving
Calories: 150
Total fat: 2.5g
Saturated Fat: 0.5g
Trans Fat 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 0g
Total Carbohydrate: 28G
Dietary Fiber: 4g
Soluble Fiber: 2g
Insoluble Fiber: 2g
Sugar: 1g
Protein: 5g

Steel Cut Oats or Irish Oatmeal

Steel Oats or Irish Oats are not flattened into a flake like rolled oats. Once the grout oat finishes the drying process they get chopped with a steel blade. It takes about 25 to 30 minutes cooked on the stovetop. Steel cut oats taste chewy when cooked. You can soak them overnight for quicker cooking the next day.

Steel Cut or Irish Oats nutritional information

1/4 of oats 44g dry – one serving
Calories: 170
Total fat: 3g
Saturated Fat: 0.5g
Trans Fat 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 0g
Total Carbohydrate: 29G
Dietary Fiber: 5g
Soluble Fiber: 1.6g
Insoluble Fiber: 3.4g
Sugar: 0g
Protein: 7g

Scottish oats

Scottish oats don’t resemble rolled or Steel Cut oats once processed. Once the grout oat finishes the drying process they get ground into a meal or flour texture. Many companies stone ground the oat grout to make Scottish oats. Scottish oats create a porridge type of oatmeal when cooked. They take about 30 minutes to cook on the stovetop.

Scottish Oats

1/4 of oats 36g dry – one serving
Calories: 140
Total fat: 2.5g
Saturated Fat: 0.5g
Trans Fat 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 0g
Total Carbohydrate: 23G
Dietary Fiber: 4g
Soluble Fiber: 2g
Insoluble Fiber: 2g
Sugar: 0g
Protein: 6g

Oat Groats

Oat Groats are the whole oat kernel without any further processing after drying. It takes about 50 to 60 minutes to cook on the stove top. You can soak them overnight for quicker cooking the next day.

Oat Groats

1/4 of oats 46g dry – one serving nutritional information
Calories: 160
Total fat: 3g
Saturated Fat: 0.5g
Trans Fat 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Cholesterol: 0mg
Sodium: 0g
Total Carbohydrate: 28G
Dietary Fiber: 4g
Soluble Fiber: 2g
Insoluble Fiber: 2g
Sugar: 0g
Protein: 7g

Regardless of the type of oats you choose they are versatile, delicious and nutritious. There are tons of recipes that use oats from pilaf to breakfast food, to cookies and bread.

We add oats to our diet in many different ways and you can too. You can add oatmeal as a nutritious filler in your meatballs or meatloaf. You can sprinkle or stir oats in with your yogurt for extra flavor. And don’t forget good old fashion oatmeal made in a variety of flavors.

Click here to try our special Cinnamon Apple Raisin Oatmeal. Not only is it delicious, but you can make it anytime and store for several days in the refrigerator.

How do you add oats to your diet? Let me know in the comment section below.

Happy eating.

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