Monday 3 August 2015

Traditional VS Quick Oats

As nutritionists we LOVE oats, they taste delicious with a pinch of cinnamon and a drizzle of honey especially on those cold winter mornings. Clients are often surprised when we recommend a bowl of hearty porridge for breakfast, but we explain that oats are packed with nutritional goodies! Oats are high in protein to keep you fuller for longer and provide your body with building blocks for life. A rich source of both soluble and insoluble fibre oats can assist gastrointestinal health, along with supporting cardiovascular health to help mop up excess cholesterol and glucose in the digestive tract. Oats are also powerful antioxidants, and have anti-inflammatory properties that can help to reduce the formation of atherosclerotic plaques in arteries, therefore reducing risks of cardiovascular disease. They also assist to maintain blood sugar levels in diabetics, and scientific evidence has found consumption of oats can improve immune health, protect against cancer formation, and assist in the management of body weight and childhood asthma. Further more, oatmeal can be used topically as an anti inflammatory lotion for the relief of dry itchy skin from dermatitis, and chemotherapy induced rash.

The question is, which oats do you buy? From steel cut to quick oats, the table below lists a number of common oats available in your local supermarket, and compares their nutritional value and cost. Steel cut oats are wholegrains with the outer husk removed and cut into smaller pieces, they are rich in bran and germ meaning they are an excellent source of fibre beneficial for gastrointestinal and cardiovascular health. Similarly, traditional and quick oats are also high in fibre and are your cheapest option at the super market the only difference between them is that quick oats are chopped for a quicker cooking time. The price of oats rises as you begin to choose sachets and flavours, which are also accompanied by a rise in sodium and refined sugars. Original sachets are basically quick oats in a convenient sachet form, but cost almost 3x the price per 100g. Quick High Fibre sachets have the highest fibre profile compared to all oats available on the market, but also have the highest sodium quantities and price. Lastly, quick brown sugar and cinnamon sachets have the lowest protein and fibre amounts, accompanied with high sugar profiles.




Nutrients per 100g
Variety of Oats
Cost per 100g
Protein
Total Fibre
Beta Glucan
Soluble Fibre
Insoluble Fibre
Sodium
Steel Cut
0.88
12.8
9.7
4
4
5.7
12mg
Traditional
0.55
12.8
9.2
4.5
4
5.7
6mg
Quick
0.55
12.8
9.7
4
4
5.7
12mg
Quick Sachet –Original
1.44
12.8
9.7
4
4
5.7
12mg
Quick Sachet – Hi Fibre
1.51
10.9
15
3
4.9
10.1
41mg
Quick Sachet –Brown Sugar & Cinnamon
1.44
9.9
7.8
-
-
-
11mg

In conclusion, traditional oats are your best option, they are high in protein and fibre and low in sodium and refined sugars, to add additional fibre simply top with a teaspoon each of chia seeds and ground flax seeds, and a touch of organic local honey or fresh fruit to sweeten.

Sarah Campbell


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