Rolled Oats | ரோல்ட் ஓட்ஸ் | 250 g

Description

Rolled Oats  – The Better Choice for Breakfast

Oats have become a breakfast favorite in India over the last decade, but not all oats are the same. Understanding the difference can help you choose the healthiest option for your lifestyle.

1. Rolled Oats – Your Balanced, Versatile Choice

Rolled oats are made by steaming whole oat groats and then rolling them flat. This process keeps their fiber, protein, and nutrients intact while giving them a texture that cooks faster than steel-cut oats but slower than instant oats.

• Cooking Time – ~5–10 minutes

• Texture – Soft, creamy but with a slight chew

• Best For – Overnight oats, porridge, granola, smoothies, baking

Benefits:

• Low glycemic index → gradual energy release

• Retains more nutrients than quick oats

• More filling and satisfying than instant oats

2. Steel Cut Oats – The Least Processed & Most Nutritious

Steel cut oats are whole oat groats simply chopped into smaller pieces with steel blades. They are the least processed form of oats you can buy.

• Cooking Time – ~20–30 minutes

• Texture – Chewy, nutty flavor

• Best For – Traditional porridge, savory oat recipes

Benefits:

• Slightly lower glycemic index than rolled oats

• Keeps you full longer due to slow digestion

• Rich in soluble fiber, helping in cholesterol control

3. Instant/Quick Oats – The Market Staple

These are oats that are pre-cooked, dried, and rolled very thin. Most supermarket brands sell this type because it cooks in 1–2 minutes.

• Cooking Time – ~1–2 minutes

• Texture – Soft, mushy

• Best For – Instant porridge when in a hurry

Drawbacks:

• Higher glycemic index → causes quicker sugar spikes

• Often comes with added sugar, flavoring, or preservatives

• Less fiber than rolled or steel cut oats

Why We Offer Rolled Oats

We choose rolled oats because they give the perfect balance between nutrition and convenience. They cook quickly, taste great, and keep you full longer — without the nutrient loss seen in instant oats.

Nutritional Value of Rolled Oats (per 100g)

• Calories: ~389 kcal

• Protein: ~16.9 g

• Carbohydrates: ~66.3 g

• Fiber: ~10.6 g

• Fat: ~6.9 g

• Iron: ~4.7 mg

• Magnesium: ~177 mg

Cooked Oats (with water):

• Calories: ~71 kcal

• Protein: ~2.5 g

• Carbohydrates: ~12 g

• Fiber: ~1.7 g

• Fat: ~1.4 g

How to Cook Rolled Oats

1. Boil 1 cup of water or milk.

2. Add ½ cup rolled oats.

3. Simmer for 5–7 minutes, stirring occasionally.

4. Serve with fruits, nuts, and a drizzle of honey or jaggery.

How to Make Overnight Oats

1. In a jar, add ½ cup rolled oats.

2. Pour in 1 cup milk (dairy or plant-based).

3. Add 1 tbsp chia seeds, nuts, or dried fruits.

4. Sweeten with honey or jaggery if desired.

5. Close the lid and refrigerate overnight.

6. In the morning, top with fresh fruits and enjoy — no cooking required!

Why Overnight Oats?

• Saves time in the morning.

• Retains all nutrients without heat exposure.

• Soft and creamy texture with no effort.

Final Tip

If you want maximum nutrition and don’t mind longer cooking, go for steel cut oats.
If you want a quick, yet healthy breakfast, choose rolled oats.
If you want instant cooking, quick oats are fine — but they’re less nutritious.

Rolled Oats vs. Steel Cut Oats vs. Quick Oats