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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Oats are one of the most popular weight-loss breakfast choices. But do we know not all oats are the same? Regular Oats vs. Rolled Oats: Which one is better for shedding fat and keeping you full longer? Let’s break it down!
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Regular oats (also known as quick oats or instant oats) undergo extra processing. They are pre-cooked, dried, and finely cut. They are quick to cook, soft in texture, and easy to digest.
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Rolled oats are closer to their whole-grain form. They are less processed than regular oats, steamed and flattened but not pre-cooked. They have more fibre and more nutrients.
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The secret to fat loss is fibre content, as one of the most significant differences between regular and rolled oats is fibre content. Rolled oats have more fibre content which takes time to digest, keeping you full for longer and thus preventing sudden sugar spikes and hunger cravings.
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Regular oats have a higher glycemic index, which can cause blood sugar spikes, leading to more hunger and cravings. Rolled oats, on the other hand, have a lower glycemic index and thus help stabilize blood sugar levels.
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Rolled oats undergo less processing, so they retain more fibre, protein, vitamins, minerals, and antioxidants, making them more nutritious.
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Regular oats, as they are more processed, take less time to cook, about 2-3 minutes. Rolled oats, as they are less processed, take more time to cook, about 5-8 minutes. If you are running short of time, soak rolled oats to reduce the cooking time.
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For satiety, rolled oats will keep you full longer than normal oats, as they have higher fibre content and stabilize your blood sugar.
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For weight loss, rolled oats have an edge because of their high fibre content and low glycemic index, which keeps you feeling full for longer and reduces cravings. One can also add Greek yogurt, nuts, seeds, and some fruits for natural sweetening to make it a complete breakfast.
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Both rolled, and regular oats are good, but if you are looking for quick and easy meals, normal oats work best, while rolled oats work best for long-term weight loss and health goals.
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