Curious about losing weight using oats? Wait, do you know different oats types exist in the market that may affect your weight loss plan.

So, if you are planning to lose weight without exercise, but on diet only, you must know different types of oats to get the most out of your weight loss journey!

Oats, also known as Avena sativa, or common oats, are one of the most nutritious diets as they are full of nutrition and minerals. By the way, you may be interested to know more about nutrition facts about oats with health benefits.

Amongst the whole grains, Avena sativa or oats are big hitters with several health benefits, delivering a significant diet plus highly effective cholesterol-lowering support, and weight loss.

But you must know the different types of oats as there are some that are better than others.

Here are the different types of oats that exist in the market and their details.

7 Different Oats Types

Depending on how the processing works, there are 7 different oats types in the market. Some are better & different from others. So choosing the healthiest oats is important for you.

Here are the 7 different oats types in the market:

  1. Raw oats (newly harvested oats)
  2. Whole Oats (Groats)
  3. Steel-Cut Oats
  4. Rolled Oats
  5. Instant Oats
  6. Scottish Oats
  7. Oat Flour



1. Raw oats (newly harvested oats)

nutrition facts about oatmeal - raw oats

When oats are newly harvested, they look like this.

It is before the kernels (groats) get separation from the hulls and stalks.

You will not see these types of oats in stores in this form. However, just for your understanding, we have discussed them first to give you an idea of how they look before they come to the stores or shops.

2. Whole Oats (Groats)

nutrition facts about oatmeal - oats groats

Whole oats (groats), also known as grain kernels, are the least processed types of oat. Their inedible hulls (the outer layers) are removed, leaving the fiber-rich bran, the endosperm, and the germ, which is house to nutritional vitamins and minerals, antioxidants, and healthy oils. Afterward, the grains are cleaned.

These types of oats have a chewy and nutty flavor. Making oatmeal from this type of oat takes a longer time to cook.

From there, the oats are both rolled oats or steel-cut oats. However, both types of oats have spectacularly the same dietary effect.



3. Steel Cut Oats

nutrition facts about oatmeal - steel-cut-oats

These types of oats are sometimes called Scottish or Irish Oats. These are simply cut into two to three pieces with steel blades.

Note that steel cut oats are not rolled oats and steel cut oats require less processing time than rolled oats. So steel cut oats are better preferred for cooking in stews and soups.

They have a nutty flavor with a chewy and coarse texture. Unlike whole oats groats, they take less time to cook.

4. Rolled Oats

nutrition facts about oatmeal - rolled-oats-types

Rolled oats are also known as old-fashioned oats. Instead of cutting – unlike steel-cut. Rolled oats are the types of oats that are made by steaming and then rolled flat with the help of steam rollers into flakes.

This way their oily constituents are preserved to keep them fresher. Because of the rolling process, their cooking time shortens and is easily cooked compared to steel cut oats.

Old-Fashioned Oats Recipes

You can easily cook the following recipes with old-fashioned oats:

  • No-Bake Energy Balls
  • Crispy Baked Oatmeal
  • Savory Sausage, Cheese and Oat Muffins
  • Crispy Sesame Fried Chicken
  • Sweet Potato Sage Balls

Check the recipes of Oats at Allrecipes



5. Instant Oats

nutrition facts about oatmeal - quick-oats

Instant oats, before being cut and rolled, are cooked and dried. They are then further made thinner. Instant oats are the types of oats that are faster of all and take no time in cooking.

Steam can also be given to further reduce the cooking time. Because of this they are quickly cooked and served. However, they can be less healthy, if no sugar or salt is added.

Instant Oats Recipes

Here is the list of recipes that you can cook using instant oats:

  • Oat and Blueberry Muffins
  • Apple Crisp
  • Peaches ‘N Cream Banana Breakfast Smoothie
  • Savory Filled Cottage Cheese Pancakes
  • Apple Cinnamon Oatmeal Bread

Check the amazing recipes of Oats at Allrecipes



6. Scottish Oats


When oats are ground using stone, they are called Scottish oats or Scottish oatmeal. These types of oats give a creamy texture and are more easily cooked than other forms of oatmeal. Scottish oats are often used in bakery items.

7. Oat Flour


Oat flour is whole-grain flour when it is completely ground. Often bakery items contain this flour and are often used to make soups thicker. Oat flour is sometimes used in skin care products to help with some skin problems.

FDA has already authorized oat flour to be used as a skin protective agent in 2003. Some oat-based products as helpful in treating eczema.



In Summary

The most important claim of oats (Avena sativa) is that it is rich in soluble fiber, which helps stop LDL cholesterol from being absorbed. Soluble fiber is attributed to a reduced risk of heart diseases. It also helps decrease blood cholesterol, notably LDL, which is known as the “bad cholesterol”.

Oat fiber might have further advantages such as it manages blood sugar, enhance insulin sensitivity, and even decrease blood pressure.

Moreover, there are many health benefits of oats like improving good night sleep, boosting the immune system, helps to lose weight by giving a feeling of fullness, and helps in your skincare.