Healthy oats

 6 Healthiest Types of Oats for Fiber and Heart Health

Oat (Avena sativa L.) is a cereal grain that produces edible seeds known as oats. Some of the healthiest oats include oat groats, oat bran, and steel-cut oats. Eating oats can help lower cholesterol, support gut health, and boost feelings of fullness—all of which can support overall heart health.

1. Oat Groats

Oat groats, also known as whole oats, are the least processed oats with the tough outer hulls removed. They have a low glycemic index (GI) of 43.4, which helps with blood sugar control.Their intact grain structure slows digestion. Oat groats are also a source of iron, which aids oxygen transport, growth, and hormone production.

2. Oat Bran

Oat bran is made by grinding whole oat grains and separating the outer bran layer. It is high in fiber and beta-glucan, which helps lower cholesterol.

Oat bran is also lower in calories and carbohydrates than other oats, which makes it a good choice for weight loss. It is also a source of zinc, which supports immune function and skin health.

3. Steel-Cut Oats

After oat groats, steel-cut oats are the least processed. They are made by chopping oat groats into smaller pieces and have a chewy texture. Steel-cut oats provide iron, fiber, and protein and have a low GI of 53, which makes them a good choice for blood sugar regulation.

4. Rolled Oats

Rolled oats, or "old fashioned" oats, are made by steaming and flattening oat groats. They cook in about five minutes and are slightly lower in fiber and protein than oat groats and steel-cut oats but are still a healthy choice. Rolled oats are more processed, easier to digest, and have a moderate GI of 56.

5. Instant Oats

Instant oats are popular since they are rolled very thin, sometimes pre-cooked, and take 1-2 minutes to prepare. They come in single-serving packets with flavors like cinnamon sugar, maple, and strawberries and cream. Many are high in added sugars, which can increase weight gain and heart disease risk.

6. Oat Flour

Consider trying oat flour if you are not a fan of oatmeal or oat bran. It provides the same nutrients and compounds, including beta-glucan. Oat flour is higher in protein and fiber than all-purpose flour and provides zinc and iron. It is a gluten-free substitute for people with celiac disease and gluten intolerance.