Know Your Oats | Yoga of Eating

Oats may help lower blood sugar levels, reduce the risk of heart disease, and aid with weight loss. In the following days, we will explore the various kinds of Oats generally available to us, their qualities, and which kind may be best for consumption.

Oat Groats

Oat Groats are the raw, freshly harvested grain from which the inedible hulls are removed. There are three parts to oat kernels: the bran, germ, and endosperm. The bran and germ both contain healthy fiber, vitamins, and minerals. The endosperm mostly contains carbohydrates and some protein. They are very nutritious and chewy. They take the longest to cook and should be soaked for about 12 hours before cooking. In warm climates and warm seasons, they could be soaked for 8 to 10 hours.

Steel Cut Oats ( Irish Oatmeal ) :

Steel Cut Oats, also sometimes known as Irish Oatmeal is the whole oat groats that have been cut into two or three pieces with a sharp metal blade. They are faster to cook than Oat Groats as when soaked, the water can be more easily absorbed in the smaller pieces. They should be soaked for about12 hours before cooking. Steel-cut oats have a more coarse, chewier texture and nuttier flavor than other kinds of oats. Steel-cut Oats take longer to prepare, with average cooking times varying 15–30 minutes.

In warmer climates, soaking time can be 8 hours.

Scottish Oatmeal :

The scots traditionally stone ground the oat groats thus creating bits of multiple sizes which could result in the porridge being creamier as compared to steel-cut. They should be soaked for more than 12 hours before cooking.

In warmer climates, soaking time can be 8 hours.

Rolled Oats – regular (old fashioned) :

Rolled Oats of Old Fashioned oats are made by steaming the Oat Groats and rolling them into flakes. This helps the oats cook faster due to the greater surface area. They are milder in flavor and have a softer texture as compared to steel-cut oats, as they have been partially cooked.

A bowl of rolled oats takes 2–5 minutes to prepare.

Rolled oats are also usually added to muffins, cookies, bread, and cakes.