However, not all packaged oats offer the same nutritional benefits. When choosing between plain oats and flavoured oats, consumers should pay close attention to the ingredient list, sugar content and sodium levels. In an interview with HT Lifestyle, Dr Eileen Canday, head of the department of nutrition and dietetics, Sir HN Reliance Foundation Hospital, explained how to make the right choice when choosing oats.
Because they provide dietary fibre , particularly beta-glucan, which can support digestive health and help manage cholesterol levels, oats are widely recognised as a nutritious breakfast option.
Ideally, the ingredient list should contain just one ingredient: oats. Flavoured oats, particularly instant sachets and ready-to-cook varieties, may contain several additional ingredients. Depending on the product, these can include added sugar, salt, artificial or natural flavourings, sweeteners and thickeners. they can also increase the sugar and sodium content of the final product While these additions may make the oats more convenient and appealing in terms of taste. It is also advisable to check the ingredient list for sugar, syrups and other sweetening agents. If these appear among the first few ingredients, it may indicate that the product contains a relatively high proportion of added sweeteners. Similarly, checking the sodium content is important, especially for people who need to follow a low-sodium diet. “A practical alternative is to purchase plain rolled or steel-cut oats and prepare them at home. Consumers can add nuts, seeds and fresh fruits to improve the nutritional value, texture and flavour of their breakfast,” highlighted Dr Canday. A pinch of cinnamon can also be used to enhance the taste without relying on additional sugar. Adding nuts and seeds can provide healthy fats, protein and additional fibre, while fresh fruits contribute vitamins, minerals and natural sweetness.
Plain rolled oats or steel-cut oats are generally the simplest options, according to Dr Canday. These varieties allow consumers to prepare their meals according to their nutritional preferences while retaining control over the ingredients they add. “Rolled oats are steamed and flattened, making them relatively quick to cook, whereas steel-cut oats are less processed and have a firmer texture that generally requires a longer cooking time,” said Dr Canday.
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