Choosing the proper oats: A guide to healthy breakfasts

Porridge is one of the healthiest breakfasts that can be prepared at home, and nutritionists often emphasize the exceptional properties of oats. However, it is essential to know that different oats have different properties.

Regular, rolled, or instant oats? Which should you choose? What criteria should you consider when shopping? It is usually said that instant oats are not the best choice due to their degree of processing. Is that the case?

Oats differ in how the grain is processed. Regular oats are made from the whole grain, including its husk, while rolled oats are made from broken or cut grain. Instant oats, on the other hand, are produced by grinding the grains, and they are also exposed to steam, which causes them to lose some of their nutritional value.

Regular oats are more significant than instant and rolled oats. Since they are less processed, they must be cooked for 10-15 minutes. The cooked oats will not turn into mush. Regular oats have a lower glycaemic index than instant oats, approximately 50-60. The same applies to rolled oats. Because the grain is cut, rolled oats are smaller than regular oats and require less cooking time, about 5 minutes.

The production process of instant oats makes them ready almost immediately after pouring hot milk or boiling water over them. Because they are more processed than regular or rolled oats, their glycaemic index increases at 80-90 after cooking. This is important for people who suffer from diabetes or struggle with insulin resistance. On the other hand, instant oats are easily digestible and can be included in the diet of people with digestive problems.

When instant oats are produced (hydrometric processing), vitamins and minerals are partially lost. However, when comparing the energy value, protein, fibre, fat, and carbohydrates content, all types of oats have similar values.

Instant oats are not an unhealthy product. Healthy individuals should reach more often for rolled or regular oats, but instant oats can be an excellent supplement to the diet of people with gastric problems. However, it is worth knowing that any porridge made from instant or regular oats can turn into an unhealthy meal.

Adding syrups or jams, chocolate spreads, and other sweets to porridge transforms a seemingly healthy meal into a caloric bomb. These foods do not ensure satiety and can cause a quick spike and subsequent drop in energy. The primary function of breakfast should be to provide energy that is slowly and steadily released, which helps prevent, among other things, hunger attacks.