"They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars. "This puts them on the lower end of the healthy spectrum, but they're still healthy."
There aren't any major differences in the nutrition benefits of the three types of oats. All forms of oats are 100% whole grain, a good source of fiber and have the same nutritional information – same calories, fiber and protein per serving.
Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed.
Quick oats and old fashioned oats are generally interchangeable, with a few cautions. If you use quick oats in place of old fashioned, you can expect the texture to be a little different.
What is the Difference Between Rolled Oats and Quick Oats? Rolled oats are steamed for a shorter period of time and rolled into larger, thicker flakes. Quick oats are steamed longer and rolled into thinner flakes, then cut into small pieces.
In fact, in the USDA nutrient database, instant oatmeal possesses the same nutritional profile as regular or quick-cooking oatmeal. The only difference lies in the glycemic index, which is a measurement of how quickly a food increases your blood sugar within a two-hour period.
You can use quick oats (also known as quick-cooking oats or thin rolled oats) for overnight oats but they will have a softer, slightly mushier texture. I recommend eating them within 48 hours to prevent them from getting soggy.
Tips for making the best overnight oats
Use plain old fashioned rolled oats, not quick oats. Quick oats will get too soggy when soaked with milk. And do not use steel cut oats because they won't soften enough to eat just with milk unfortunately.
If you are particularly trying to shed kilos, steel-cut oats are better as they contain a high amount of fiber. The fiber content in it can keep you fuller for a longer time and control cravings for unhealthy food items. Eating fiber-rich food also improves the count of healthy gut bacteria.
"Steel-cut oats are the least processed [type of oats] and the best option health-wise," says Kylie Ivanir, MS, RD, a registered dietitian with Within Nutrition. "The fibers in them are very healthy for the gut, hormones, satiety, and weight loss."
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.
Because steel-cut oats are minimally processed, and because they contain more fiber and density than their counterparts, steel cut rolled oats are one of the healthiest grains you can eat.
Oatmeals have a low glycemic index of about 55. It means that consuming oatmeal does not cause sudden spikes in blood sugar levels. In addition, oatmeals are high in fibre content and help prevent spikes in blood sugar levels and fulfil the daily ideal fibre intake.
If rating the best types of oats, the truth is that all oats are pretty good options, with the exception of flavoured varieties that contain added sugars. Overall, steel-cut or whole traditional oats are slighter better thanks to the fact they will be digested more slowly than varieties that are more processed.
When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning.
Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.
Quick cook oats can be used but it is not recommended to make them more than one day ahead. Quick cook oats are flattened to help them cook faster and we find they tend to totally breakdown when left to soak more than a day or two. While you can use steel cut oats, they are not recommended for overnight oats.
Make sure you have at least double the liquid per each serving of oats (so, 1 cup of milk to ½-cup of oats), increasing the amount if you want a soupier texture. We love the chewy, hearty texture of steel-cut oats, but they're too firm to use for overnight oats.
The glycemic index of oats is 55 which falls under low GI category but the glycemic load is 10.8 which is medium. The antioxidant present in oats helps you control your blood pressure.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
There's nothing wrong with microwaving porridge, especially if you are in a rush in the morning. Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.
As much as oats love maple syrup and brown sugar, they also love (and need) salt. Just like any other food, overnight oats needs to be seasoned properly and will frankly taste like cardboard without that pinch of salt, regardless of how much syrup you drizzle on.