6 Healthiest Types of Oats for Fiber and Heart Health

Oat (Avena sativa L.) is a cereal grain that produces edible seeds known as oats. Some of the healthiest oats include oat groats, oat bran, and steel-cut oats. Eating oats can help lower cholesterol, support gut health, and boost feelings of fullness—all of which can support overall heart health.

Oat groats, also known as whole oats, are the least processed oats with the tough outer hulls removed. They have a low glycemic index (GI) of 43.4, which helps with blood sugar control. Their intact grain structure slows digestion. Oat groats are also a source of iron, which aids oxygen transport, growth, and hormone production.

Here’s the nutrition breakdown of a one-fourth-cup serving of dry oat groats:

• Calories: 180
• Carbohydrates: 30 grams (g)
• Fiber: 5 g
• Protein: 6.99 g
• Fat: 3 g
• Iron: 1.8 milligrams (mg), or 10% of the Daily Value (DV)

Oat groats have a chewy texture and take about 30 minutes to prepare. Top them with nuts and berries.

Oat bran is made by grinding whole oat grains and separating the outer bran layer. It is high in fiber and beta-glucan, which helps lower cholesterol.

Oat bran is also lower in calories and carbohydrates than other oats, which makes it a good choice for weight loss. It is also a source of zinc, which supports immune function and skin health.

A one-fourth-cup serving of oat bran provides:

• Calories: 57.7
• Carbohydrates: 15.5 g
• Fiber: 3.6 g
• Protein: 4 g
• Fat: 4.1 g
• Iron: 1.27 mg, or 7% of the DV
• Zinc: 1.46 mg, or 13% of the DV

You can enjoy oat bran as a hot cereal or use it to boost the fiber intake of baked goods like bread, muffins, and crackers.

After oat groats, steel-cut oats are the least processed. They are made by chopping oat groats into smaller pieces and have a chewy texture. Steel-cut oats provide iron, fiber, and protein and have a low GI of 53, which makes them a good choice for blood sugar regulation.

Here’s the nutrition breakdown for a one-fourth-cup serving of dry steel-cut oats:

• Calories: 150
• Carbohydrates: 27 g
• Fiber: 4 g
• Protein: 5 g
• Fat: 2.5 g
• Iron: 1.75 mg, or 10% of the DV

Steel-cut oats take longer to prepare, with an average cooking time of 20-30 minutes on the stovetop. Soaking steel-cut oats overnight can cut back on cooking time and reduce antinutrients found in oats, like phytates, tannins, and oxalates. Antinutrients interfere with the absorption of nutrients.

Rolled oats, or “old fashioned” oats, are made by steaming and flattening oat groats. They cook in about five minutes and are slightly lower in fiber and protein than oat groats and steel-cut oats but are still a healthy choice. Rolled oats are more processed, easier to digest, and have a moderate GI of 56.

A one-fourth-cup serving of raw rolled oats contains:

• Calories: 75
• Carbohydrates: 13.5 g
• Fiber: 2 g
• Protein: 2.5 g
• Fat: 1.25 g
• Iron: 0.8 mg, or 4% of the DV

Try topping rolled oats with protein-rich eggs and fiber-rich sautéed vegetables. The protein and fiber help slow digestion, which reduces how quickly your body absorbs sugar into the bloodstream.

Instant oats are popular since they are rolled very thin, sometimes pre-cooked, and take 1-2 minutes to prepare. They come in single-serving packets with flavors like cinnamon sugar, maple, and strawberries and cream. Many are high in added sugars, which can increase weight gain and heart disease risk.

Here’s the nutrition breakdown for a single-serving package of Quaker Maple and Brown Sugar instant oatmeal:

• Calories: 160
• Carbohydrates: 33 g
• Added sugars: 12 g
• Fiber: 3 g
• Protein: 4 g
• Fat: 2 g
• Iron: 1.1 mg, or 6% of the DV

Try plain quick-cooking rolled oats, topped with cinnamon and fresh fruit. Quick-cooking rolled oats are a convenient choice that usually takes under five minutes to prepare.

Consider trying oat flour if you are not a fan of oatmeal or oat bran. It provides the same nutrients and compounds, including beta-glucan. Oat flour is higher in protein and fiber than all-purpose flour and provides zinc and iron. It is a gluten-free substitute for people with celiac disease and gluten intolerance.

A one-fourth-cup serving of oat flour provides:

• Calories: 120
• Carbohydrates: 22 g
• Fiber: 3 g
• Protein: 3.99 g
• Fat: 2 g
• Iron: 1.04 mg, or 6% of the DV
• Zinc: 0.83 mg, or 8% of the DV

Oat flour has a mild, slightly nutty flavor and is delicious in baked goods like cookies, breads, and muffins. It is lighter than all-purpose flour, so you only need to use slightly more than all-purpose flour in recipes. Try about one and one-fourth cups of unpacked oat flour for every one cup of unpacked all-purpose flour.

Oats are nutritious and versatile options for quick, filling dishes, including sweet and savory recipes. Here are a few ways to enjoy oats:

• Add oat groats to salads, soups, or stews
• Fold rolled oats into cakes and cookies
• Make overnight oats with rolled oats
• Opt for oat bran in pancakes
• Sprinkle oat bran into yogurt and smoothie bowls
• Use rolled oats to make homemade granola, energy bars, and protein balls

There are many other ways to incorporate oats. Try keeping a variety in your pantry so you always have a healthy option on hand.