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Why is slow cooked oatmeal better than instant?

Taste and Texture Because instant oats have been pre-cooked, they are softer and finer, making for a creamy final texture. Cooked rolled oats do not break down as much and tend to preserve their structure, so you'll enjoy a nuttier texture and more toothsome mouthfeel when you eat them.

healthyeating.sfgate.com - Instant Oatmeal Vs. Cooked Oatmeal - Healthy Eating | SF Gate

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No matter what kind of oats you buy, its nutrition level will be high. Oatmeal is a whole grain, meaning it keeps bran, germ and endosperm intact. Together, those three components offer soluble and insoluble fiber, plant-based protein and complex carbs to keep you full with fewer calories, sugar and fat grams. How should you choose? Learn more about the prep process and characteristics of each oat type to pick the one that’s best for you.

Nutrition Facts

According to the USDA, prepared instant oatmeal and oatmeal cooked with rolled oats are nutritionally identical. Both have 165 calories, 6 grams of protein, 3.5 fat grams, 28 grams of carbohydrates, 4 grams of fiber and 0.6 grams of sugar in a 1-cup serving. In comparison, a 1-cup serving of cooked steel cut oats, made from 1/4-cup dry cereal, has 170 calories, 7 grams of protein, 3 fat grams, 29 grams of carbohydrates, 5 grams of fiber and no sugar.

Glycemic Index

There is one nutritional difference between instant oats and cooked oats – the ratings on the glycemic index. The index is a measure of how quickly the body digests food and how much that food causes blood sugar levels to fluctuate (see Reference 3). According to physician nutrition specialist Dr. Melina Jampolis, instant oatmeal has a higher GI rating because it is more processed, meaning the body breaks it down more rapidly. Foods with lower GI ratings, such as cooked rolled oats, may be more successful at keeping you full and lowering blood cholesterol levels.

Taste and Texture

Whether you prefer instant oatmeal or longer-cooking oats likely depends on how you feel about texture. Because instant oats have been pre-cooked, they are softer and finer, making for a creamy final texture. Cooked rolled oats do not break down as much and tend to preserve their structure, so you’ll enjoy a nuttier texture and more toothsome mouthfeel when you eat them. Steel-cut oats are roughest of all, since they haven’t been steamed. While they do soften during cooking, they never achieve the creamy consistency that instant oatmeal offers.

Considerations

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Does oatmeal cause stomach inflammation?

Oat sensitivity may result in milder symptoms that take longer to occur. These symptoms may, however, become chronic if you eat oats or come into contact with them repeatedly. These symptoms include: stomach irritation and inflammation.

healthline.com - Oat Allergy: What You Need to Know - Healthline

If you find yourself becoming blotchy or getting a runny nose after eating a bowl of oatmeal, you may be allergic or sensitive to a protein found in oats. This protein is called avenin. Oat allergy and oat sensitivity both trigger an immune system response. This results in the formation of antibodies designed to combat an alien substance which the body perceives to be a threat, such as avenin. Some people who find themselves experiencing symptoms after eating oats may not be allergic to oats at all, but rather, may have gluten sensitivity or celiac disease. Gluten is a protein found in wheat. Oats do not contain gluten; however, they are often grown and processed in facilities that also handle wheat, rye, and other substances that do contain gluten. Cross contamination between these products can result, causing trace amounts of gluten to contaminate oat products. If you must avoid gluten, make sure any product you eat or use that contains oats is labeled gluten free. You may also experience gastric discomfort when eating oats if you are overly sensitive to high-fiber foods. Keeping a food diary may help you to determine if what you have is an allergy to avenin or a different condition.

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