We know that a bowl of oats is an excellent source of dietary fibre, especially soluble fibre. Oats also provides us with manganese, selenium and magnesium. Studies have shown that a diet high in soluble fibre from oats (a type called beta-glucan) can help lower levels of LDL cholesterol (the ‘bad’ cholesterol) in the blood. Oats may also help stabilise blood glucose levels.

Our supermarket shelves are crammed with different brands and varieties of oats – from instant to flavoured to traditional.

The Difference?

So is one type better than the other? I popped into a few supermarkets recently and had a look at what was on the shelf. Here is what I found:

Generally speaking the flavoured satchets of instant or ‘easy oats’ are higher in energy and lower in protein and fibre per serving. They also contain a lot more sodium (around 300mg per serving) and added sugar in comparison to the unflavoured plain types, which are virtually sodium and sugar free.

I found that the traditional plain types are very similar in terms of their nutritional values per serving, containing in the region of 700 to 800 kilojoules, 6 grams of protein, 3 to 4.5 grams fat and 5.5 grams of fibre per serving.

Traditional English high fibre oats had the lowest energy and highest protein and fibre per serving. There were no significant differences in the nutritional values per serving between the organic and conventional types of oats.

Some brands of the traditional plain oats also have a lower glycemic load – read the labels.

Bottom Line?

It’s best to go for the unflavoured plain types – they’ll give you more health-boosting fibre and unrefined carbohydrates and no extra sodium and sugar