How many kinds of oatmeal exist?
Growing up, my mom bought instant flavored oatmeal variety packages. You know, the little packs of oatmeal you added boiling water to, then stirred. Yes, the same ones that cook in less than 30 seconds in the microwave.
The variety pack was cool, with different flavors you could choose from daily. 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 by 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. However, the additives and ingredients I can’t pronounce are a red flag. So much junk in oatmeal. Who knew? After all, it was supposed to be healthy and quick to eat.
Feeding Healthy Oatmeal to Your Family.
As an adult, the first grain I conquered was oatmeal, but not before I discovered oatmeal mush and oatmeal pebbles. I had no idea there were different kinds of oatmeal available. nor did I realize they had to be cooked differently to be edible.
I use organic oats, giving me peace of mind that there aren’t any GMO’s (genetically modified or genetically engineered) or pesticides in our food. I use whole organic raw milk instead of water to make our oatmeal creamy, healthy, and delicious. Plus, I dumped the microwave, so I slowly heat the milk on the stove top as I stir in the oatmeal. Once the oatmeal is stirred into the milk, I add other whole foods, like cinnamon, apples, raisins, or peaches. To give the oatmeal some sweetener, I add a splash of maple syrup or honey.
Getting oats from the field to your home.
All oats start as a whole oat kernel or oat groat. 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 oats must get heated and dried before being processed into its final oat product. Each final oat product has a unique process and sometimes a different nutritional value.
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.
Types of Oats and Their Nutritional Value:
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 mushy and gooey.
Once the groat oat has finished the drying process, the oat is steamed, ran through metal rollers and flattened very thin. Instant or quick oats are then steamed a second time and dried for a pre-cooked feature.
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 groat oat finishes the drying process, it gets steamed, ran through metal rollers and flattened into a thick oat flake before being packaged.
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 Cut Oats or Irish Oats do not undergo the process of being flattened into a flake like rolled oats. Once the groat oat finishes the drying process, they get chopped with a steel blade. It takes about 25 to 30 minutes cooking time 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 cup 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 groat oat finishes the drying process, they get ground into a meal or flour texture. Many companies stone ground the oat groat to make Scottish oats. Scottish oats create a porridge type of oatmeal when cooked. They take about 30 minutes to cook on the stove top.
Scottish Oats Nutritional Value
1/4 cup 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 with no further processing after drying. It takes about 50 to 60 minutes to cook on the stovetop. Soaking oat groats over night makes the grain cook faster the next day.
Oat Groats Nutritional Value
1/4 of oats 46g dry – one serving
- 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. Many recipes use oats, ranging from pilaf and breakfast dishes to cookies and bread.
We add oats to our diet in many 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 texture. Plus, don’t forget good old fashion oatmeal made in a variety of flavors.
How do you add oats to your diet?
Let me know in the comment section below.
Happy eating.
Remember, whoever owns your food owns you.
Grow food – Eat Local – Gain Freedom