So sánh rolled oats và intant oats năm 2024

Oats are a cereal grain grown in temperate areas. They grow well in cool climates and can tolerate more rain than other cereal grains. Oats are used as a cereal and in baked goods. They're also commonly used as livestock feed and occasionally used in soups.

Common Oat Grain Cuts

• Whole oat groats are the whole grain of the oats, minus the hulls. They take the longest to cook.
• Steel-cut oats are groats cut into 2 or 3 pieces with a sharp blade. They cook more quickly than whole oat groats and retain a nice, chewy texture.
• Scottish oatmeal is a stone-ground oatmeal. The groats are ground and broken into small bits.
• Rolled oats (old-fashioned), are the oat groats steamed and rolled into flakes. This means the oils are stabilized, and the oats stay fresh longer. The larger surface area means they will cook more quickly than steel-cut oats.
• Quick oats are cut into more pieces, rolled thinner, and steamed longer. They will not have as much texture as the rolled oats or steel-cut but will cook more quickly.
• Instant oats are usually very similar to (if not the same as) quick oats but might be pressed even thinner and cut even smaller. They might become rather mushy when cooked but generally, need very little cooking time.
• Oat bran is the outer layer of the oat grain, just under the hull. Oat bran is part of rolled oats and steel-cut. Oat bran can also be purchased separately.
• Oat flour (or ground oats) is sometimes combined with other gluten-free flours for gluten-free baked goods.

Oats For Baking and Substitutes

For baking, regular rolled oats and quick-cooking are usually interchangeable in a recipe. If your recipe calls for quick-cooking oats and you only have old-fashioned rolled oats, pulse the old-fashioned oats in the food processor a few times. If quick-cooking oats are used in a recipe in place of old-fashioned rolled oats, the texture will be different, but that will probably matter very little in most recipes.

You can also make oat flour, or ground oats, from oats. All you need is a blender or food processor to make ground oat flour. The gluten-free ground oats can be used to replace flour in many recipes.

Oat Storage

Oats have a higher fat content than other cereal grains and can go rancid if on the shelf for too long. Buy oats in small amounts and store them in a tightly covered container in a cool, dry place.

Oat Recipes

Use oats as a hot cereal, in cookies and other baked goods to make gluten free, or as a filler in meatloaf or meatballs.

Oats have an impressive nutritional resume. They are high in fibre, protein and manganese (important for bone formation), have a low GI (keep you full for a long time) and help reduce LDL cholesterol.

All oats start their life as a whole unbroken grain called a ‘groat’. Before being sold, groats are usually roasted at a very low temperature to stop them going rancid and to increase their shelf life. They are then prepared for consumption in one of the following ways.

1. Steel-cut oats refers to groats that have been passed through steel cutters and chopped into three or four pieces. They are the least processed form of oats, take the longest time to cook (30 minutes on the stove top) and have the chewiest texture.
2. Rolled oats, also known as ‘old-fashioned’ or ‘traditional’ oats, have been steamed and flattened with a roller to make them softer and quicker to cook (about 5 minutes).
3. Quick oats have been steamed and flattened for a longer time than rolled oats and are therefore slightly thinner and cook even more quickly.
4. Instant oats (also referred to as oatmeal or porridge) are pre-cooked chopped rolled oats and take only a minute to prepare. They are the most processed, mushiest variety of oats and they often have added vitamins, minerals, sugars, flavours, colours and additives.

Although all varieties of plain oats contain the same nutrients, the more processing they undergo, the higher their glycemic index and the shorter time they’ll keep you feeling full. Therefore, as with most things, the less processed the better. However, plain instant oats (read the label to make sure there is nothing added) are a good option if you’re travelling and don’t have access to a stove top because you can simply pour boiling water over them and they’re ready in a minute. If you don’t feel hungry before you leave for work, a sachet of instant oats in your handbag or briefcase might be the answer you are looking for. You can add raw nuts, milk or plain yoghurt to instant oats to lower the GI.

Another option is to cook steel-cut or rolled oats in bulk and re-heat your required quantity as needed. This does not compromise nutrition, fibre or taste.

Only buy two months’ supply of oats at a time to avoid spoiling and store them in an airtight container in a cool, dry, dark cupboard.