Normal oats are rolled under a heavy roller by which they are converted into flat flakes. This form of oats is called rolled oats. Oats are high in soluble fiber that helps improve your overall health. Let us find more about rolled oats nutrition facts.
Oats are an invariable part of food and fodder. A bowl of freshly cooked oatmeal is a healthy breakfast food that helps boost one’s energy and helps one stay energetic even on days when one has a very hectic schedule. Oats are packed with several essential nutrients and they are low in calories.
How are Rolled Oats Made
The scientific name of oats is Avena sativa. These days, steel cut oats are available in markets. Removal of hard, inedible outer husk is necessary to make the grain edible. Oat groats are used to make rolled oats. Following the traditional method, oats are rolled under heavy rollers and are thus, converted into flat flakes. This form of oats is known as rolled oats. Steamed oat groats are rolled to make rolled oats. They are lightly toasted. Steel cut oats are the oats chopped into 2-3 pieces. They are not rolled or steamed or toasted. Steel cut oats are also known as Irish oats and pinhead oats. They usually contain some part of bran layer and hence are difficult to chew.
Rolled oats come in flat oval shape while steel cut oats look like cut rice pieces. These oats do not have a nutty flavor like steel cut oats. Because of less processing, steel cut oats are considered more nutritious than the rolled ones.
One cup (81 g) rolled oats contain:
|Saturated Fat||1 g|
|Total Fat||5 g|
|Dietary Fiber||8 g|
|Omega 3 fatty acids||81 mg|
|Omega 6 fatty acids||1782 mg|
|Vitamin K||1.6 mcg|
|Vitamin E||0.3 mg|
|Vitamin B6||0.1 mg|
|Rolled Oats||1/2 cup (40 g)||150|
|Organic Oat Bran Flakes Cereal||3/4th cup (28 g)||110|
|Thick Rolled Oats||1/2 cup (41 g)||190|
|Gluten Free Rolled Oats||3/4th cup (48 g)||190|
Rolled oats calories being low, you can enjoy them even when you are on a weight loss diet. The above tables explain why oats are referred to as ‘healthy food’. Oats are rich in various types of vitamins, minerals and other antioxidant nutrients. Still, they are low in calories. They are cholesterol free and help reduce the levels of cholesterol in your body.
How to Cook Rolled Oats
Rolled oats are loved by all as hot breakfast cereal. They are also used in a number of different recipes. Thin and thick are the two types of rolled oats available in market. Time taken for cooking may vary according to the type of oats. Whatever may be the type, you should add oats to cold water before cooking. You need to cook them at a simmer. You are supposed to add two parts water to one part oats. For cooking oat groats, you need to add three parts water to one part oat groats. Rolled oats take about 15 minutes to cook, while oat groats will take about 50 minutes to cook. You can always add nutritious nuts and fruits to a steaming hot bowl of oatmeal.
Rolled oats are rich in essential nutrients including dietary fiber. They not only improve your digestive health but also improve your overall health. Having a bowl of oatmeal is certainly a healthy way to start a day.