Which Oatmeal Are You Eating?
If you walk into any grocery store or local chain, you’ll find a head-spinning variety of different oatmeal options sitting on the shelves, labeled with a variety of buzz words. This classic breakfast tradition has remained a staple of American culture since 1877, when the Quaker Oats Company first trademarked “the Quaker Man” image. But when it comes to your oatmeal, you essentially have three main selections to choose from inside the box of buzz word marketing- the rest simply comes down to just cooking time and preparation.
So what’s the difference between them all? Each contain different types of oats and that is ultimately dictates their health and nutritional benefits. The three most prevalent oatmeal options to choose from are:
- Steel-Cut – Made from whole groats, this type of oat takes a while to cook and it has a chewy texture to it. Steel-cut oats look more like grains of rice than the flattened oatmeal discs you might be used to seeing.
- Rolled – Rolled oats cook faster than steel-cut and tends to absorb more liquid. These are made from whole oat grains that are first steamed to soften them and then pressed flat.
- Instant – Also known as “quick oats,” these are pre-cooked, dried, and rolled. These look similar to rolled but they are a little thinner, they cook more quickly, and they don’t retain their shape as well.
No matter the type of oats, there should always be one ingredient listed—whole-grain oats. All types of oats (even instant oats) are whole grains, making them good sources of fiber and plant-based protein, although the nutritional value does vary slightly between each type of oat.
The best choice is steel-cut oats. Steel-cut oats are widely considered to be a “power food” due to their abundance of protein, soluble and insoluble fiber, and vitamins and minerals. These are the most time consuming oats to make so if you don’t have the time opt for rolled oats instead. These cook in about 5-10 minutes and taste a bit more like the oats you’re probably used to and have grown up with.
Be cautious of flavored instant oatmeal, as it typically contains added sugars, extra sodium, and artificial ingredients. If you're really in a time-crunch and need a quick fix, opt for plain instant oatmeal and simply top it off yourself with a variety of nutrient-dense toppings- fresh berries, nut butters, sliced avocado, eggs, or our favorite, cinnamon and apples – this serves as a great supplement for the artificial “oatmeal enhancers” that often come pre-package with instant oats.