What are Rolled Oats

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. Calorie conscious people prefer oats for breakfast.

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 rolled oats. Oat flour is used in various recipes.

Rolled Oats Nutrition Facts

One cup (81 g) rolled oats contain:

Nutrients	Amount
Protein	11 g
Calcium	42.1 mg
Saturated Fat	1 g
Total Fat	5 g
Iron	3.4 mg
Phosphorus	332 mg
Sugars	1 g
Sodium	5mg
Dietary Fiber	8 g
Potassium	293 mg
Magnesium	112 mg
Selenium	23.4 mcg
Sodium	4.9 mg
Zinc	2.9 mg
Manganese	2.9 mg
Omega 3 fatty acids	81 mg
Omega 6 fatty acids	1782 mg
Cholesterol	0
Choline	32.7 mg
Folate	25.9 mcg
Niacin	0.9 mg
Vitamin K	1.6 mcg
Vitamin E	0.3 mg
Thiamin	0.4 mg
Riboflavin	0.1 mg
Vitamin B6	0.1 mg

Calories in Rolled Oats

Description	Quantity	Calories
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.