You must have heard the word ‘Oats’ before. Many people talk about it and sight numerous health benefits and for good reasons too. But with lot of information comes a lot of misinformation too and that causes a lot of confusion. I will try that this should be the last article you would need to read about oats. If you just want to know the best brands names available for oats in India then you can probably skip to summary section, but if you want to know all about oats, what are oats, from where oats come, and how many types of them are available and which one you should choose and why (because all this information helps you pick the best for you) then stick with this article till the end and there will be a lot to know.
Disclaimer: This article or any part is not sponsored by any brands. The brand recommendations are purely based on my research about the brands and my opinion.
Before getting to know oats lets get few questions surrounding oats answered –
Who can eat oats? –
Basically anyone who can eat, can eat oats ????. But if you are struggling with any health condition especially people with celiac disease are told to avoid oats, or if you are following any diet pattern, it is better to double check with your health practitioner.
Are oats gluten free?
Yes, they are. Pure oats are gluten free. Then the question comes why people with celiac disease are told to avoid them? It is because there are chances that they are processed in the same facility where soy, nuts, wheat, rye and other grains are processed hence it can contain the traces of gluten with it. So, if you are on a gluten free diet, please check the label and read the information provided by the brands about whether they are gluten free or not.
Why oats are good for you or are oats good for you?
Oats are rich in fiber, and also have a good amount of protein. Oats Also contain several vitamins and minerals like Manganese, Phosphorus, Copper, Vitamin B1, Iron,Selenium, Magnesium, Zinc. Because of being rich in fiber oats can be helpful addition for your weight loss journey. Oats can help you lower cholesterol and may be helpful in preventing type 2 diabetes (Ref – Read More here).
Notice the word ‘Helpful Addition’. Oats are good but it does not mean eating oats can solve your health problems magically or eating oats 3 times a day will reduce your weight automatically. Anything good in excess is not good.
Can oats make you gain weight?
Why not? Like anything else edible under the sun oats can also make you gain weight. As it is said earlier oats are not some magical formula they can only be helpful to you if you are following a healthy lifestyle.
Can you eat oats daily?
No, we do not recommend that. Not only with oats but with anything else. When it comes to eating healthy ‘variety’ is the keyword you should follow at the same time variety does not mean that you eat all kind of food in single meal. Your singular meals should be simple, and you need to include variety as the week progresses, as months go by and as season changes etc.
Also read: Everything you need to know about GHEE, usage, benefits, and best brands available.
What are oats?
Oats are also grain just like wheat and can be used to eat after a minimal process just like wheat. They were considered to be originated in western Asia but now a days farmed extensively in Europe, Russia, Australia, USA and Canada. India too grows oats in its northern parts (Punjab and Haryana) but is not a major producer and imports a large amount of its needs. History of oats consumption by humans travels a very long road of 32000 years though they have not been part of staple diet.
How oats are made/processed
This is the most important part to understand to pick the best oats for yourself. As we know that oats are a grain which grows on the fields. So, when it is harvested from the field, it goes through following processes before it reaches to you-
Cleaning – This is to remove any unwanted material from the harvest. Cleaning takes places in de-stoner and magnetic separator where any iron parts and small particles are removed.
De-Hulling – When oats are harvested, like any other grainy crops its grains are also covered with a thin outer cover/shell. Removal of this shell is called de-hulling.
Kilning – Once hulled Oats goes through the process of kilning. In this process heated air is passed through oats to get the moisture dry so that it can be prevented from germinating and rotting as well.
Once the harvest goes through all these processes the product which we get at this stage is called Groats oats. All types of oats which are available in the market goes through all the processes mentioned above. From here path slightly changes and that provides us different type of oats
Types of oats –
Based on their processing there are these 4 types of oats that are available in the market
1. Groat oats –
These oats are directly packed after kilning there is no other process involved in it. These are the least processed oats. We believe lesser it is processed better and healthier it is for you. So, these are the healthiest oats available. These are best to be grinded and turned into flour and then you can make (mostly) all sorts of things that you make with any other flour. These can be soaked overnight, and you can make upma out of it. You can grind soaked groats and make dosas, idlis, and cheelas. You can also make oatmeal with it, of course you need to soak it overnight. Since these are least processed these takes more time in getting cooked. Groat oats have nutty and chewy texture.
YOU MIGHT BE INTERESTED IN – Get All the Recipes here
The brand which we recommend for groat oats is
Sattvik Foods – For simple reason, it is non-GMO, and processed in a facility where it does not get mixed with any other grain so, you get 100% pure gluten free oats.
2. Steel cut oats –
Groats are cut into pieces using razor sharp knife blades using a machine. These are the second least processed oats. And contains almost all benefits of groats. You can do pretty much everything that you can do with groats oats except making flour is better in groats oats. Cooking time for steel-cut oats is a little less than groats oats. Steel cut oats also have nutty and chewy texture. Brand that we recommend for steel cut oats is –
Nutriorg Organics – These are the organic ones and Unlike other brands, they own their farmlands so they can be sure of the method of farming. It does not contain any added sugar or salt, any preservative or any other artificial colour or flavour. Although This is little costlier than others but for good reason. If you do not mind paying a little extra for quality product that better supports your health then you should go for this one.
Sattvic foods – Again for all the same reasons.
Essence Nutrition – This is another good option. This is non-GMO, free from artificial colour, flavours and fragrances. But this is imported from Australia. No offence to Australia but we believe that food should be as less travelled as it can be. It not only reduces the carbon footprint but also contains the essence of the environment around you since it is grown in it. Also, because it is imported it is slightly costlier. I personally will stick to first two options. Go for this one if you want to taste something imported ????
3. Rolled oats –
Rolled oats are obtained by steaming and rolling groat oats a few times under the heavy rollers. Rolled oats has more of mild soft and a little crispy texture. They are quicker to cook when compared to groat oats or steel cut oats. While rolled might not be the best choice for preparing upma, idli, dosa and chilla but they can be used in many other ways and especially for baking. Rolled oats can be used in making muffins, cookies, breads, oatmeal, granola, smoothies and others (I am not the expert ????). Recommended brands for rolled oats are –
Nutriorg Organics, Sattvik Foods, Essence Nutrition
Instant oats –
These are obtained by further processing rolled oats in the same fashion several more time and at last these are roasted a little to give them crispier flake texture. Since these are highly processed these takes least amount of time to cook/prepare (because you can say these are almost precooked). These are good to prepare instant oatmeal/porridge or quick smoothies (personally I am not fan of smoothies) when you are in a hurry. Please note that we do not recommend these instant oats to our clients but if you must eat them followings are better brands compared to other popular ones –
Macros comparison –
Here is the macro comparison of different type of oats. Although this comparison is just for the reference. There is a lot that goes on in a product than just macros.>
Summary with best brands.
Let’s summarize what we have learnt so far –
- Oats are grains
- Oats are healthier option compared to many other highly processed alternatives. But we cannot blindly use them. Like anything else oats are not any magical thing to eat and solve all your health problems, Also like anything else oats can support your healthy lifestyle routine but cannot create it.
- Oats are naturally gluten free but beware of the facility where they are processed. Read the labels carefully.
- There are 4 types of oats available in the market.
- Groats – Least processed, takes more time to cook compared to others. Good for making flour, upma, dosa, idli etc.
Recommended brand – Sattvik Foods
- Steel cut oats – obtained by cutting groats into pieces by large steel blades. Can be the best to include in your regime as they offer almost the same benefits as groats and takes lesser time to cook. takes lesser time to cook compared to groat oats
Sattvik Foods , Nutriorg Oranics, Essence Nutrition
- Rolled Oats – Obtained by steaming and rolling groats a few times. Good for baking, can also be used to make porridge and smoothies. takes more time in cooking compared to instant oats but takes less time compared to steel cut oats and groats
Sattvik Foods, Nutriorg, Essence nutrition,
- Instant oats – Obtained by several times steaming and rolling rolled oats and then roast them to give the perfect texture. These are very much processed to reduce the amount of time needed for cooking. Not recommended by us, but if you still want to go for instant oats following is a better options compared to popular ones (in our opinion)
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