5 Worst to Best of Oats
Reasons for you not Losing Weight
Oats are among the healthiest grains on earth. They’re a gluten free whole grain and a great source of important vitamins, minerals, fibre abd antioxidants. Oat groats, the most intact and whole form of oats, takes a long time to cook. As a result, post people prefer rolled, crushed or steel cut oats. Oats are commonly eaten for breakfast as oatmeal which is made by boiling oats in water or milk. The overall nutritient composition of oats in well balanced. However, there are different categories and types of oats available in the market. Let us see the different types or categories which exists and how good or bad are they for you !
1. Category 5 -Packaged oats snacks
- Most of these packaged oats snacks are extremely high in sugar
- They contain unhealthy fat and a lot of preservatives
- Apart from this, they also contain added flavours
- This category oats are highly processed
- The glycemic index of this category oats is very low
- If you closely look at the ingredients of these snacks you’ll see the amount of saturated fat and sugar content in them
- The actual quantity of oats in these snacks is very less, at times as low as 5 to 8 %.
2. Category 4-Oats breakfast cereals
- Most of the oats in this category are highly processed
- Apart from this, these also contain a lot of hidden sugar content
- The added flavours in these breakfast cereals are extremely unhealthy
- Apart form there are also a number of preservatives and other additives which makes eating these oats not so healthy
3. Category 3-Quick or Instant oats
- These oats are quick to make
- But their manufacturing involves a lot of processing
- These oats are steamed, pressed and cut multiple times
- However, these are still much better to eat as compared to the earlier discussed two categories
4. Category 4-Rolled oats
- Rolled oats are less processed as compared to quick oats
- The glcemic index of these oats is low
- These contain more fibre and protein
5. Category 5-Broken / Steel cut oats
- This category of oats is the best to consume out of all the categories discussed
- These are the least processed category of oats
- These are high in fibre
- High in protein
- Low in the glycemic index
Comparison
| Quick oats | Rolled oats | Broken oats | |
| Processing | High | Less | Least |
| Glycemic index | 62 | 52 | 42 |
| Time to cook | Instant | Longer | Longest |
| Digestion | Easily | Longer | Longest |
| Weight loss | Average | Good | Very Good |
8 Oatmeal mistakes that prevent you from losing weight
1. Eating store bought oats snacks
- These snacks are not at all healthy to eat
- Avoid eating these snacks
- Prior to buying these snacks, you must read the ingredients in these snacks
2. Not cooking your oatmeal
- Not cooking your oatmeal isn’t healthy
- Eating instant packages oat cereals, granula or muesli isn’t healthy
3. Overeating
- Controlling your portion size while having any meal is very important
- Overeating healthy food is harmful as well
4. Adding sweeteners to make it taste better
- Adding honey, raisins in your oats in big quantity is not healthy
- You must keep a check on the quantity of these sweeteners being added
5. Unhealthy toppings
- Overdoing any toping is not good
- Adding nutella, chocolate, sauce, jams etc is unhealthy
6. Overcooking your oatmeal
- Overcooking your oatmeal takes out the nutrient value out of the oats
- Avoid overcooking your oatmeal
7. Undereating
- Starving yourself is never a good idea
- Keep a check on your portion size, eat healthy, eat the right portion to avail the benefits of any food
8. Not adding sufficient protein
- Protein in its right form needs to be added to the oatmeal to make it nutritious
Oats are one of the most healthy grains on the planet. However eating the right category, the right type, in the right quantity and with the right ingredients will make sure that you lose that unwanted weight and stay healthy !!