Dr Pavitra K gives a lowdown on all you need to know about the power ingredient

Oats, a well-known whole grain, have been gaining popularity and acceptance in our diets for quite some time. Being gluten-free and a rich source of vitamins, minerals, fibre and antioxidants, they are loaded with health benefits. Oats are well-suited for weight loss, controlling blood sugar levels and reducing the risk of heart disease. The key compound in oats is beta-glucan, a soluble fibre. It is known to control cholesterol levels, provides an increased feeling of fullness after eating and promotes the growth of healthy bacteria in the gut, thereby improving gut health.

Oats were introduced over 10,000 years ago in the ancient Greek world and were commonly eaten as porridge while also fed to livestock. As the human race progressed, so did Oats. Today, Oats are eaten in many different ways. Therefore, while consuming oats, we need to be aware of the various forms of oat grains, where each form is processed differently and is hence consumed differently. In order of least processed to the most processed; the types of oats include oat groats, steel-cut oats, rolled oats and instant oats.

Oat groats: This is the least processed form of oats available for human consumption. The inedible portions from the oat kernels are removed, the grain is then cleaned and heat-treated to increase shelf life. Since this form of oats is closest to the whole grain, it takes a longer time to cook (around 30-45 minutes) with soaking required prior to cooking.

Steel-cut oats: Each oat groat is cut into two-three pieces, generally using steel blades, to get steel-cut oats. Steel-cut oats take less time to cook than oat groats — approximately 20 minutes. Steel-cut oats are coarse, chewy and have a nutty flavour.

Rolled oats: Also known as old-fashioned oats, rolled oats are basically oat groats that are lightly steamed and then rolled, flattened and dried to give them that particular shape and texture. Rolled oats have a softer texture and milder flavour when compared to steel-cut oats and cooking time is reduced considerably to around 10-15 minutes.

Instant/quick-cooking oats: Oat groats are steamed for a longer time and flattened even thinner as compared to rolled oats, to make instant oats. Instant oats cook within a few minutes (approximately one-three minutes), to give a mushy texture.

It is important to remember oat groats and steel-cut oats have slightly higher levels of fibre and longer digestion times as compared to rolled and instant oats.

Choosing the right kind of oats:

Before you purchase oats, please make sure of the points below:

Do you have a certain health condition, which requires you to consume grains of specific cooking time/digestion time?

Do you have a certain recipe in mind that would need oats of a certain taste and texture? For example, overnight oats are best made with rolled oats; while instant oats may be tasty for an oats soup.

Are you experimenting with oats in your diet for the first time? If yes, then be sure of how to cook any oat type that you purchase.

Additionally, make sure that the oats you purchase have no added refined sugar, artificial ingredients or preservatives, and is certified clean label. During the processing of oats, there is a possibility of oats dust generation. So, make sure you do not make a purchase compromise or you may end up buying more dust than grains. Some brands do ensure zero dust by cleaning and following a certain process so that you end up with grains in the package, rather than dust.

Suggestions to cook oats:

Oats can be cooked according to the package instructions, or with added protein, (milk, yoghurt or a supplement) and some healthy fat (nut butter or nuts and seeds) along with some fresh, seasonal fruit. You could also start consuming Chocolate Granola with 100% Dark Chocolate to get some added taste and variety since Rolled Oats are a crucial ingredient in granola. To ensure you are eating the best, look for brands that are Clean Label and Wholegrain Certified. This assures you that the processes their products go through are top-notch.

If you love traditional Indian food, do explore the peppery Oats Pongal, a warm bowl of Oats Kanji, or a tasty Oats Poha. If you wish to add oats to your favourite dishes, you could add some well-cooked oat groats/steel-cut oats to your bowl of soup or khichdi- for added fibre; or grind the rolled/instant oats to a fine powder and make delicious pancakes, dosas or chillas; also, you can use rolled oats (whole or powdered form) for baking cookies and cakes.

Summing up, it matters to purchase oats that are certified clean-label, true and healthy; and cooking them the right way is a good start. Healthy can be tasty too!.

(The author is the lead, new product development, True Elements.)