What is quick cooking oats? glossary, uses, recipes, benefits 

In the Indian context, quick-cooking rolled oats are a popular and convenient form of oats that have gained significant traction, especially among health-conscious individuals and those seeking fast meal options. Unlike steel-cut oats which are minimally processed and take longer to cook, quick-cooking rolled oats are oat groats that have been steamed, flattened, and often cut into smaller pieces. This additional processing reduces their cooking time considerably, making them ideal for the fast-paced lifestyle prevalent in many Indian households. They strike a balance between the chewiness of old-fashioned rolled oats and the near-instant dissolve of highly processed instant oats.

The uses of quick-cooking rolled oats in Indian cuisine are quite versatile, extending far beyond the traditional Western-style porridge. They are increasingly being incorporated into savory dishes, offering a healthy twist to classic preparations. Their ability to absorb liquids and blend seamlessly makes them suitable for a variety of textures. From hearty breakfast options to light evening snacks, these oats have found their way into numerous Indian kitchens, demonstrating their adaptability to diverse flavor profiles.

Several Indian recipes beautifully showcase the adaptability of quick-cooking rolled oats. One of the most common applications is Oats Upma, a savory breakfast dish inspired by the South Indian classic, often loaded with vegetables and aromatic tempering. Another popular choice is Oats Cheela, a healthier version of the traditional savory pancake made by grinding oats into a flour and mixing with spices and vegetables. Oats Khichdi, a comforting one-pot meal with lentils and vegetables, and even Oats Idli, a lighter alternative to rice idlis, are gaining popularity, demonstrating how oats are being integrated into traditional Indian meals.

The benefits of quick-cooking rolled oats align with the growing emphasis on healthy eating in India. They are an excellent source of dietary fiber, particularly beta-glucan, which is known to help lower cholesterol levels and manage blood sugar. Their high fiber content also contributes to a feeling of fullness, aiding in weight management. Additionally, oats provide essential vitamins and minerals like iron, magnesium, and B vitamins, making them a nutritious addition to any diet. Their quick preparation time also makes it easier for individuals to incorporate whole grains into their busy schedules.

The Indian market for oats has seen a significant boom, with various brands offering quick-cooking rolled oats. Among the top brands selling rolled oats in India, Quaker Oats stands out as a globally recognized leader, offering a wide range of oat products catering to diverse tastes. Their consistent quality and widespread availability have made them a household name.

Another prominent player in the Indian oats market is Saffola Oats. Known for its focus on health and convenience, Saffola has successfully ventured into the oats segment, offering both plain and flavored quick-cooking oats that resonate well with Indian palates. These brands, along with others, have played a crucial role in making oats a more accessible and integral part of the Indian diet, promoting healthier eating habits across the country.

How to select quick cooking  oats

• While purchasing oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.

• Choose rolled oats and oatmeal that are available in health shops.

• Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly.

• Oats are generally available in pre-packaged containers as well as bulk bins.

• Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris and that the store has a good product turnover so as to ensure its maximal freshness.

• Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.

Culinary Uses of quick cooking  oats

oats idli recipe | instant oats idli | healthy oats idli for diabetics | how to make oats idli

How to store quick cooking  oats

• Store oatmeal in an airtight container in a cool, dry and dark place where it will keep for approximately two months.

• However, use within the expiry date stamped.

Nutritional Information of quick cooking  oats

One cup of uncooked quick Oats is 74 grams.

RDA stands for Recommended Daily Allowance.

Nutritional Information for 1 cup of uncooked quick Oats

287 Calories

12.5 grams of Protein

49 grams of Carbs

5 grams of Fat

281 mg of Phosphorus : 46.8% of RDA (about 600 mg for adult)

130 mg of Magnesium (Mg) = 37.4% of RDA (about 350 mg )

7.8 grams of High Fiber = 31.2% of RDA (about 25 to 30 grams)

2.9 mg of Zinc = 29% of RDA (about 10 to 12 mg)

12.5 g of Protein = 22.7% of RDA ( about 55 g)

37 mcg of Folate, Vitamin B9 = 18.5% of RDA (about 200 mg)

2.81 g of Iron = 13.3% of RDA (about 21 mg)

317 mg of Potassium (K) : 6.7% of RDA (about 4,700 mg)

11 Health benefits of quick cooking  oats

1. Good for Heart : It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.

2. Rich in Antioxidant : Whole Oats have a antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels through nitric oxide which widen the blood vessels resulting in better blood flow and lower blood pressure.

3. High in Soluble Fiber : Barley and Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.

4. Weight Loss : Oats are rich in Beta Glucan, a soluble fibre which dissolves in the small intestine forming a thick gel like substance. This gel slows down the pace at which food moves through our digestive track and keeping you feeling full for a longer time. Even better, it allows more time for nutrient absorption. You will eat less and your body will get better nutrients.

5. Good for Diabetics : Since Oats is high in fibre since Oatmeal takes time to digest resulting in the slow release of blood sugar. Oatmeal is Oats with milk or even a more healthier option is Oats with Almond Milk. try this recipe

6. Oats are Gluten Free : Great for those who are intolerant to wheat.

7. Rich in Phosphorus

8. Good source of Vitamin B1, Thiamine 

9. Good source of Magnesium

10. Good source of Zinc 

11. Good source of Protein

Glycemic Index of Oats

Steel Cut Oats has a Glycemic Index of 45 which is low but most oats sold in supermarkets are instant oats and have a medium GI. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Steel Cut Oats have a low GI and hence dont spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. But eat in moderation instant oats sold in supermarkets as they are processed and lots of their health benefits stripped.