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Are steel cut oats healthier5/11/2023 ![]() Heart Disease: Oats are associated with heart health benefits, but research shows differing degrees of benefit.Therefore, the findings cannot be applied to oats alone. īecause available research specific to oats is limited, most of the studies below assessed whole grain intake, which included several types of whole grains in addition to oats. Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Oats contain several components that have been proposed to exert health benefits. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly.Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable.Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked.The larger the size of the pieces, the longer they will take to cook. Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade.Oat bran, which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content.Groats contain the intact germ, endosperm, and bran. Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed.The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The following list shows the types of oats in order of least to most processing. Oats are available in a variety of forms, based on how they are processed.
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