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Oatmeal, or oats, is a whole grain cereal with a sweet flavour. Most oats undergo steaming and flatting to create ‘old-fashioned’ or regular oats, quick oats, or instant oats. The more these oats are processed by flattening and steaming, the faster they cook and the softer their texture becomes. Steel-cut oats, or Irish or Scottish oats, have a chewier, nuttier texture. Steel-cut oats are made from whole oat kernels that resemble grains of rice, which are then cut into smaller pieces to allow water to penetrate and cook the grain more easily.
Oatmeal is best used for porridge recipes. Steel cut oats can also be substituted for rice in risotto style recipes. Oats are also used to make breakfast cereals, baked goods, and some snack foods.
Oats pair well with cinnamon, fresh and dried fruit, thyme, mushrooms, walnuts, coffee, and coconut.
Oats provide a wide array of nutrients. They’re high in fibre, magnesium, phosphorus, zinc, and thiamine (vitamin B1). Oats are also a source of iron, copper, and folate.
A type of fibre that is found in oatmeal is beta-glucan, a soluble fibre. Soluble fibre dissolves in water and forms a gel-like substance, aiding in digestion and regulating blood sugar levels. This can help people with diabetes improve control of their blood glucose levels. The European Food Safety Authority (EFSA) has approved a health claim on the relationship between beta-glucans from oats (and barley) and health, stating that consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of blood glucose rise after that meal.
Oat beta-glucan has also been shown to lower/reduce blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. In addition, oat grain fibre contributes to an increase in faecal bulk. This means that the fibre from oats helps create larger, softer, and more regular stools, which in turn promotes better digestive health and prevents constipation. Both these claims have been approved by EFSA, meaning that food manufacturers can make statements about oat beta-glucans and oat grain fibre and their relationship with health on the packaging.
Oats are gluten-free (check for certified gluten-free oats, as oats are often cross-contaminated with gluten during growing and processing).
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Oatmeal has a best-before date, meaning that it can often be eaten after that date has passed. If it looks, smell and tastes good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook oatmeal. Cooking times can vary depending on how coarse the grain is milled.
As a general rule of thumb, for steel-cut oats, use a ratio of 1 part of oats to 4 parts of water. Bring to boil, then simmer 30 minutes until tender.
Oats are always whole grain, as the bran and germ are virtually left intact during processing.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
