Quick Oats are Processed; Should We Eat them in Weight Loss?

Quick Oats has many notions about it. Some people consider it as a wholesome food with all the desired nutrients. But some think that because Quick Oats Are Processed, Then How Are They Healthy?
Can we Eat Quick or Instant Oats in Weight Loss?
So, to get an answer to all of this, we need to recall our basics, and after rational logic and reasoning, we could conclude anything about it.
Starting from the major difference between the stages or types of oats available.

Difference Types or Category of Oats.

  • Whole Oats Grain or Groats.

This is the first stage of oats, which is not processed at all.

  • Broken / Steel cut oats / Oats Dalia.

As the name says, when oats groats are cut with the help of steel tools or machinery, they are converted into this category. These are the least processed category of oats. And if we talk about nutrition, then these are high in fiber, and protein. They are also low in the glycaemic index, approximately around 42.
They take the longest to cook and their digestion is very slow. As a result, these keep you full for a longer period.
They show “Weight loss” properties and are considered to be very good.

  • Rolled oats

Rolled oats are less processed as compared to quick oats. In this case, whole oats grains are steamed and slightly pressed to become rolled oats.
The glycemic index of these oats is low, about around 52. These contain more fiber and protein and take lesser time to cook as compared to quick oats.
Their digestion is also very slow. And similar to steel-cut oats, they too exhibit weight loss properties.

  • Quick or Instant oats

These oats are very instant and quick to prepare and cook. But their manufacturing involves longer processing as compared to the other types.
These oats are steamed, pressed, and cut multiple times. However, these are still much better to eat as they have nothing added or removed from their composition. Their glycemic index is around 58.

Oats are among the healthiest grains on earth.
They’re a gluten-free whole and a great source of important vitamins, minerals, fiber, and antioxidants.
If we compare the properties of the categories of oats we discussed, it would be as follows:

Quick oatsRolled oatsBroken oats
ProcessingMostLessLeast
Glycemic Index585242
Cooking timeInstantLongerLongest
DigestionEasyLongerLongest
Weight lossGoodGoodVery good

Nutritional Comparison

If we do a nutritional comparison of 1 cup of cooked oats (cooked in plain water) of the categories of oats, it would provide more clarity:

Quick oatsRolled oatsBroken Oats
Calories144 Kcal168 Kcal172 Kcal
Carbohydrates25 gm33 gm34 gm
Protein6.8 gm8 gm8.4 gm
Fiber2.5 gm3.4 gm4 gm
Fat4.2 gm5 gm5 gm

In conclusion, we can say that “Quick oats” are healthy and safe to consume as they are processed but not refined.
Moreover, Quick oats have no additives and preservatives added to them. And at the same time, nothing is removed from the grain as well.
The bran and germ of the grain, which contains the maximum quantity of nutrients are not removed from whole oats to make quick oats out of it.
The worst type of oats that you should avoid are:

  • Oats Market cereals.
  • Oats bars and biscuits.
  • Ready to eat masala oats.
  • Oats chips.
  • Oat’s cookies.
  • Other oats bakery items.

Hoping your confusion is solved to an extent that you can wisely chose what to consume and how!

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