Choosing the proper oats: A guide to healthier breakfasts

Oatmeal is one of the healthiest breakfasts you can prepare yourself, and nutritionists often emphasize its unique properties. However, it is essential to know that different oats have different properties.

Regular, old-fashioned, or instant? Which oats should you choose? What criteria should guide your purchases? It's often said that instant oats, due to their level of processing, are not the best choice. Is that the case?

Oats differ in the way the oat grain is processed. Regular oats, including the hull, are made from whole grains, while old-fashioned oats are made from cut or broken grains. On the other hand, instant oats are obtained by breaking down the grains and exposing them to steam, causing them to lose some of their nutritional value.

Regular oats are more significant than instant and old-fashioned oats. Because they are less processed, they must be cooked for 10-15 minutes. Cooked oats will not turn into mush. Regular oats have a lower glycemic index of around 50-60 compared to instant oats. The same applies to old-fashioned oats. These are smaller than regular oats because the grain is cut earlier, so they do not need to be cooked for long. About 5 minutes is enough.

The production process of instant oats makes them almost ready to eat immediately after being soaked in hot milk or water. Because they are more processed than regular or old-fashioned oats, their glycemic index increases to 80-90 after cooking. This is important for people who suffer from diabetes or struggle with insulin resistance. On the other hand, instant oats are easy to digest so that they can be included in the diet of people with gastrointestinal problems.

During the production process of instant oats (hydrometric processing), vitamins and minerals are partially lost. However, when comparing the energy value, protein content, fiber, fats, and carbohydrates, all oats have similar values.

In reality, instant oats are not unhealthy. Healthy individuals should choose old-fashioned or regular oats more often, but instant oats can be an excellent addition to the diet of people with gastrointestinal problems. However, it is essential to know that any oatmeal made from instant or regular oats can turn into an unhealthy meal.

Adding syrups or jams, chocolate creams, and other sweets to oatmeal turns a healthy meal into a calorie bomb. It won't keep you full and can cause a quick energy spike followed by a rapid drop. The primary function of breakfast should be to provide energy that is released slowly and for a long time, helping to prevent hunger pangs, among other things.