What are Oats? 

Oats are one of those superfoods that live up to their hype! Oats are the seeds from a plant named “Avena sativa”, which is hardy and grows in a cooler climate, and that's the reason places like Russia and Canada have a strong oat tradition. It's a type of grass like wheat or rice, but with a different nutritional value. Initially, oats were considered horse food by some cultures, but thankfully, now we are aware of their nutritional value, and so, they are good for us too!

But what comes to us are the processed oats. The whole oat kernel is called a "groat," and from there, they are chopped up, rolled flat, or processed further into quick oats. Steel-cut oats are the least processed and have that chewy, nutty texture, while rolled oats are what most people think of for oatmeal.

You know what's the best part about them? They are rich in nutritional value and power-packed with protein, fiber, and various vitamins. If you're on a weight loss diet plan, this superfood is ideal for you. Once you have oats for breakfast, it will keep you full for 4 hours; that's what fiber does. And unlike a lot of superfoods that are expensive or hard to find, oats are super accessible and versatile.

Nutritional Benefits of Oats

This small cereal grain has many nutritional benefits. Let's talk about them in detail. 

• Oats are a great source of both soluble and insoluble fiber, particularly beta-glucan, which helps you lower cholesterol, regulates blood sugar, and promotes a healthy digestive system. 

• They are a very good source of plant-based protein for vegetarians people, or people trying to switch to a vegan diet. Even if you are a gym rat and trying to lose weight or build muscles, oats are the best superfood, as the protein in them helps you with muscle recovery and growth. 

• Oats are a good source of vitamins and minerals, including manganese, phosphorus, magnesium, copper, iron, zinc, folate, and B vitamins. 

• The high fiber and protein content in oats helps you stay full even if consumed in small quantities, which is helpful in weight management. For example, if you have oats for breakfast, you don't have to worry about your diet till lunchtime. 

• Oats have complex carbohydrates in them, which provide a sustained release of energy, helping to stabilize blood sugar levels and prevent energy crashes throughout the day. Studies have linked oats to a reduced risk of heart disease due to their ability to lower cholesterol and improve blood sugar levels. 

Why Oats are Popular for Both Weight Loss and Weight Gain?

What's interesting about oats is that they can serve different goals depending on how one uses them! It's all about how they are prepared, how much they are consumed, and what you pair them with.

• Best Oats for Weight Loss: 

Oats work well to help you lose weight because they're low-calorie and contain beta-glucan fiber. It keeps you full for a long time. A bowl of simple oatmeal with berries can be only 200-300 calories, and it can satisfy you as much as longer than you would be with a 300-calorie donut. The fiber present in it slows down the absorption, so you don't experience those spikes in blood sugar that cause cravings afterwards.

• Best Oats for Weight Gain: 

Here's where it gets even interesting- oats become a weight-gaining food when you start adding calorie-dense ingredients. The best part about them is that they are like a blank canvas. You can make overnight oats with whole milk, add nuts, nut butter, dried fruits, seeds, protein powder, and tada, that bowl is 600-800 calories instead of 200. They provide clean carbs for energy and can be eaten multiple times a day. 

Different Types of Oats 

Many people ask, Which oats are best for weight loss. So let’s talk about oats and their types in detail, for clarity. There are six main types of oats available in the market, they are: 

1. Whole Oat Groats:

Whole oat groats are the most minimally processed form of oats; they’re just the entire oat kernel with the tough outer shell-like part removed from it. They have a chewy, rice-like texture and, nutty flavor that's richer than any other oat variety. Since they're completely whole, they take the longest to cook (usually 45-60 minutes), but they hold their shape beautifully and give you the most fiber and nutrients when served.

2. Steel-Cut Oats or Irish Oats:

Steel-cut oats, also known as Irish oats, are made by chopping whole oat groats into two or three pieces with sharp metal blades. They have a chewy texture with a slightly nutty flavor and take about 20-30 minutes to cook, much faster than whole groats but still longer than rolled oats. The smaller the pieces, the less time it takes to cook. It allows water to penetrate more easily while still maintaining that satisfying bite to make it perfect for a less mushy oatmeal experience.

3. Rolled Oats or Old-Fashioned Oats:

These oats are the answer to your very questions like “Which type of oats is best for weight loss?” or “Which oats are best for weight loss in India?”. Here we are! These are made by steaming whole oat groats and then rolling them flat with large rollers to create oat flakes. Due to this steaming and rolling process, they can be cooked faster in about 5-10 minutes. Rolled oats make a perfect balance between convenience and texture, soft enough to cook quickly but still substantial enough to give you that classic, creamy oatmeal consistency that most people love.

4. Quick Oats:

Quick oats are the rolled oats only, but they are rolled even thinner and steamed longer, which reduces the cooking time to just 1-3 minutes. While they have the same nutritional value as regular rolled oats since they're still whole grains, the texture is much softer and can get mushy pretty easily. If you are a busy working mom or a corporate worker trying to balance your work and wellness routine, these are perfect for you! They work best for baking recipes, smoothies, or overnight oats, where you want that softer, more broken-down texture.

5. Instant Oats

These are the most processed form of rolled oats. There's not much of a difference between the instant oats and the quick oats. It’s just they're rolled even thinner than quick oats, pre-cooked, and often come with added flavors, sugars, and preservatives in those convenient little packets. They're ready in just 30 seconds to 2 minutes with hot water, making them convenient for busy lifestyles or travel. The heavy processing of these oats means that they lose some texture and can turn more mushy, plus the flavored varieties often pack in a lot of added sugar and sodium that takes away from oats' natural health benefits. 

6. Oat Flour

Oat flour is oats that have been ground into a fine powder. You can even make it at home by blending rolled oats in a food processor or high-speed blender. It's better than wheat flour or regular maida flour (refined wheat flour) because it's gluten-free and adds a mild, sweet, nutty flavor to baking while boosting its fiber and protein content. You can substitute it for up to about 30% of regular flour in most recipes, or you can also use it to thicken soups, stews, or smoothies. 

7. Oat Bran

Oat bran is just the outer layer, the shell-like part of the oat groat, the portion that's been separated from the rest of the grain during processing. It's highly beneficial for beta-glucan fiber, making it a best food for lowering cholesterol and keeping you full, but since it's missing the germ and endosperm, it's technically not considered a whole grain. You can just sprinkle it on yogurt, blend it into smoothies, or use it in baking for an extra fiber boost. 

Also Read about: What are the Benefits of Millets?

Which Type of Oats is Best for Weight Loss?

Coming to answer in detail the same question you all have been asking us, “Which type of oats is best for weight loss?”, not all oats are created equal. The key is choosing varieties that maximize fiber content while minimizing added sugars and processing.

Steel-cut oats are your best oats for weight loss. 

If you're looking to lose weight, steel-cut oats should be your choice. You know that satisfying feeling when you eat something that makes you feel you are full and satisfied? That's what these oats do. And because they're so chewy, you'll have to chew them more, and that naturally reduces your eating speed, which gives your brain time to register that you're getting full.

Rolled oats (old-fashioned) come in as a close second. 

We get it, not everyone has 30 minutes in the mornings to cook. That's where rolled oats come in handy. They can be the second choice because you still get most of the benefits without all the cooking time. You can throw in some berries or a sprinkle of cinnamon without derailing your weight loss plans.

So, for those with a search history of “Which oats are best for weight loss in India?”, did we sort things out for you? Steel-cut oats and rolled oats are available in most supermarkets and grocery stores. Focus on plain, unflavored varieties and add your own customized fresh fruits, nuts, or spices for flavor without compromising your weight loss diet plan.

Best Oats for Weight Gain

When you're working out to gain weight, oats become the best supporting cereal, but what is important is knowing how to use them correctly. 

There are many different types of oats available in the market, but the best oats for weight gain are instant or rolled oats. These oatmeal cooks up soft and creamy, which means they're easier to eat in larger quantities without feeling overly stuffed. This is where the transformation happens! Mix your plain bowl of oats with whole milk instead of water (that's an extra 150 calories right there), then add a generous spoonful of peanut butter, some chopped nuts, sliced banana, and a sprinkle of jaggery powder. And the magic is done! Your 150-calorie bowl just turned into a 600-calorie bowl that tastes even more amazing.

Also read about: Sugar vs Jaggery, which one is better?

Try these high-calorie oat smoothies:

• Blend oats with milk, banana, peanut butter, and kalmi dates

• Mix oats with mango, full-fat yogurt, and cashew nuts

• Mix oats with chocolate protein powder, milk, and mamra almonds

Quick tip: Don’t stress about exact measurements. When you're gaining weight, more is usually better. Focus on making your oats as calorie-dense as possible while keeping them delicious enough that you'll want to eat them every day.

Quick Oats Preparation Tips for Your Fitness Goals

• For Weight Loss:
  

• If you are on a weight loss plan, cook the oats with water or low-fat milk. 

• You can add our healthy master seeds and berries mix, which is rich in antioxidants and omega-3 fatty acids.  

• For Weight Gain:
  

• If you are trying to gain weight, cook the oats with full-cream milk.

• You can add honey, peanut butter, and dry fruits. Banana works the best! 

Ready to enjoy oats in a whole new way?

While now you know all the benefits of oats, sometimes you want that oat goodness in a more convenient, crunchy form. That's where Healthy Master steps in!

Our vacuum-fried oat chips give you all the nutritional power of oats in a delicious snack that fits your busy lifestyle. Perfect for those moments when you're craving something healthy but don't have time to cook up a bowl of oatmeal.

Why choose Healthy Master's oat chips?

• All the fiber and nutrients of oats in a satisfying crunch

• Vacuum-fried technology preserves more nutrients than regular frying

• Perfect for on-the-go snacking or adding crunch to your meals

• No compromise on taste or health benefits

Whether you're looking to support your weight goals, need a quick energy boost, or just want a guilt-free snack option, our oat chips deliver the goodness you've been reading about in every bite.

Transform your snacking game today!

Discover our innovative range of healthy snacks and more. Because healthy eating shouldn't mean sacrificing convenience or flavor.

Frequently Asked Questions: 

1. Can I eat oats daily for weight loss?

Yes, oats are high in fiber and keep you full, making them great for daily weight loss meals.

2. Is it better to eat oats in the morning or at night?

Morning is ideal, as oats provide lasting energy and curb mid-day cravings.

3. Do flavored oats help in weight loss?

No, not always. Flavored oats often contain added sugars, which can hinder weight loss. Choose plain oats.

4. Are overnight oats good for weight management?

Yes, overnight oats are filling, nutritious, and support portion control—helpful for weight management.