Best Oats in India – Oats Buying Guide (Oct 2024)

People get confused while selecting the best Rolled Oats. We have thoroughly researched each type and its nutritional values, along with some cooking tips.

Whole grain oats are the front runner in the category of nutritional food in the health world today. Typically whole oats are processed to cut it down into different forms.

The word “processed” doesn’t mean whole oats are manipulated using other ingredients to influence the core nutritional value. It is the processing techniques that give you different types of oatmeal containing different nutrition.

Buying Guide in a Snapshot

The units of Protein, Dietary Fiber, Healthy Fat, and Healthy Carbs are in gms per 100 gm.

What are Oats?

According to the Whole Grain Council (USA), Oats are grains from cereal plant Avena Sativa. This is why they are called Whole Grain Oats.

To use it as human food, they are milled, steamed, heated or cooked. Furthermore, these oats are cut or rolled in the form of flakes, oatmeal or flour for consumption.

Types of Oats

• Steel Cut Oats aka Irish Oats
• Scottish Oats aka Pinhead Oats, Porridge
• Rolled Oats aka Old Fashioned Oats
• Quick Oats aka Quick Cooking Oats, Quick Rolled Oats

Out of the above heavenly list, knowing the rolled oats is worth exploring. Oats is rich in fiber and protein content. This is the reason they are a superfood for weight loss. Period.

Moreover, eating oats 3 to 5 times a week lowers the LDL Cholesterol (Bad Cholesterol), reduces the risk of type 2 diabetes, heart diseases, obesity and certain types of cancers.

This article will help you select the best-rolled oats among famous brands available on Amazon India or from a nearest departmental store.

So, let’s check out this whole guide with its-n-bits of Rolled Oats.

What are Rolled Oats?

Most oats are either steamed or flattened to make rolled oats. In order to produce rolled oats, whole oat grains are first steamed and then rolled between rollers to give the shape of flakes. The more it is steamed and flattened, the softer rolled oats we get.

The rolled oats have a tendency to cook and digest fast due to the steaming & flattening process. These oats are also known as old fashioned oats, regular oats, quick oats, and instant oats.

When whole grain oats are steamed they become partially cooked. This way the shelf life of rolled oats increases and the overall cooking time decrease. That’s actually great but the GI (Glycemic Index) of rolled oats increases. We will look into the GI in a short while.

Now that you have got an overview of rolled oats, let’s boil down to the list of best brands for rolled oats available on Online.

How to Select Healthy Oats?

Ever since the beginning of this topic selecting the best oats is the only question lingering your mind. A lot has been discussed over it though we would like to share our point of view based on our personal oats recipe experiences.

In order to buy healthy rolled oats, you must check the following:

Sugar Content

Oats are naturally sugar-free but some manufacturers add 10 to 15 grams of artificial sugar to increase the taste. The sugar they add includes white sugar, brown sugar, maple syrup, cane juice or high-fructose corn syrup.

The problem arises for those who are strictly health conscious or sugar-intolerants. Hence, for the sake of elevating the taste, the sugar content will completely derail your overall health goals.

So, next time before ordering oats check the sugar content in the nutrition table.

No Artificial Flavours

After sugar, one should be checking for artificial flavors while buying online. Nowadays there are oats available in flavors like Chinese, Italian, Veggie, Pongal, Pav bhaji, Classic masala and what not. They satisfy the taste buds and there are no health benefits of eating them.

The basic reason for not eating artificially flavored oats is they are processed severely. Due to over-processing oats loses all the natural vitamins and minerals. Moreover, the texture, natural color, aroma, and shape is gone. All you get is Powder oats instead of oat flakes.

Gluten-Free

This is really a key metric while selecting healthy oats. If you are gluten-intolerant you won’t survive a single bite. Hence, go with gluten-free oats.

Also, do check the packaging. If the pack mentions “processed in a facility where wheat and other grains are processed and shall contain a negligible amount of gluten” then don’t buy it.

On the contrary, sellers offering real-time gluten-free oats will definitely mention the opposite of the above statements on the packaging.

Ingredients List

While buying oats there should be only one single ingredient on the list – Whole Grain Oats. Nothing less or more shall be entertained. Be aware of instant oats, they contain added sugars, sodium, and artificial ingredients.

Best Rolled Oats Brands in India

We have evaluated almost 7 companies selling the best Rolled Oats currently in India. These brands have been evaluated on the basis of their nutrients, health benefits, Glycemic Index, etc.

Let us first see their brands and then we will compare their nutritional values and help you choose the best Rolled Oats.

1. Quaker

Start your day with a bowl of 100% whole grain Quaker Oats. It’s a perfect idea to kick start with a healthy breakfast for the whole family. Being made out of whole grain oats, it’s a natural source of carbohydrates, protein, and dietary fiber.

Pros and cons:

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2. Kelloggs

Kelloggs can put you on the fast track to good nutrition and better overall health with it’s balanced and great-tasting oats.

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3. Saffola

Saffola oats can be made in 3 minutes, an instant oatmeal cereal for breakfast or evening snacks. Being high in fiber and protein, it keeps your tummy full, control your hunger pangs and helps in weight management.

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4. Patanjali

Patanjali is a newbie in the oats sector. However, Patanjali doesn’t manufacture the oats they just sell using its brand name. Under these circumstances, it might have a possibly high gluten content.

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5. Monsoon Harvest

Monsoon Harvest offers oat clusters with multigrain flakes instead of plain white wholegrain oats. It can be a good choice if you are a little lenient about diet.

Has a unique combination of oat and flax seed clusters with multigrain flakes and real apple fruit. Worth trying.

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6. True Elements

True Elements is the only brand in this list offering steel cut oats which are considered superior to rolled oats. They are certainly made out of whole grain.

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7. Bagrry

Bagrry is a considerable option as it offers whole grain oats after Quaker, True Elements and Saffola.

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Benefits of Eating Fiber-Rich Rolled Oats

Scientific studies and researches have pinned distinct health benefits of eating oats. The first and foremost is adequate dietary fiber. Let’s discuss what dietary fiber is.

Soluble Dietary Fiber

According to Mayo Clinic, dietary fibers mainly found in fruits, vegetables, whole grains, and legumes is probably best known for its ability to prevent or relieve constipation.

Further, fiber is classified as soluble and insoluble.  Soluble fiber dissolves in water. It forms a gel-like material using water. Oats, peas, beans, and citrus fruits are a rich source of soluble fiber.

Regulates bowel movements

Rolled oats rich in dietary fiber normalizes bowel movements alongside decreasing your chance of constipation. Fiber adds bulkiness to the stool making it easier to pass.

Additionally, fiber-rich rolled oats help in maintaining bowel health. It lowers the risk of developing hemorrhoids and small pouches in your colon. This way oats can gradually help you prevent colon diseases.

Lowers Cholesterol Levels

Blood cholesterol levels create major health issues these days. One can prevent this if your daily diet consists of enough soluble fibers.

Rolled oats lower total blood cholesterol levels by lowering the low-density lipoprotein. The low-density lipoprotein (LDL) aka bad cholesterols collect in the walls of blood vessels causing blockages or blood clots.

Moreover, studies have also shown that high-fiber foods tend to control blood pressure and inflammation.

Reduces Cardiovascular Disease

Dr. Vuksan of ScienceDaily suggests that oats are a rich source of beta-glucan, a viscous soluble fiber. It seems to be indirectly responsible for reducing cardiovascular ailments by lowering LDL.

Dr. Vuksan conducted a study on 4000 people around the world, those taking diets enriched with oats containing beta-glucan had a major effect compared to other diets with controlled LDL cholesterol.

Suitable for Diabetic Patients

Diabetic people have to be aware of foods containing carbohydrates. Food high on carbohydrates when consumed quickly breaks down into sugars. It leads to rising glucose levels in the blood.

On the other hand, rolled oats are helpful to people with diabetes because of its low glycemic index (GI). The lower GI of oats doesn’t elevate the blood glucose when consumed. On the contrary, it keeps the blood sugar stable.

The GI score of rolled oats in under 55 compared to rice or corn flakes having a GI score of 70+.

Management of Type 2 Diabetes

Type 2 Diabetes Mellitus aka type 2 DM occurs when the body is incapable of producing enough resistance against blood sugar levels. It’s a hormone that converts sugar into energy. Type 2 DM is often diagnosed in children and young adults.

Dietary fibers in rolled oats show promise in the management of type 2 DM. Hence, people suffering from type 2 DM must gradually increase their dietary fiber intake under the supervision of a registered dietician or medical practitioner.

Weight Loss

While performing a weight loss with a nutrition-rich diet, it’s essential to keep an eye on daily eating habits. There are possibilities of food craving if one doesn’t manage the diet.

In order to start a healthy day while losing weight, oatmeal is the best option. In fact, a serving of rolled oats reduces the desire to eat more and avoid junk food altogether.

An important reason behind the feeling of fullness is once again the b-glucan soluble dietary fiber. The bottom line is oats appear to be a key player in keeping your tummy full for a long time promoting less food consumption.

Nutritional Value of Rolled Oats

Now that we know the health impacts of consuming the rolled oats daily, let’s check what kind of nutrients our body derives from this superfood. Below is a list of nutrients present in a 100 gm (3.5 Ounce) of uncooked oats.

• Calories (Energy): 379 kcal
• Carbohydrates: 67.70 g
• Sugars: 0.99 g
• Dietary Fiber: 10.1 g
• B-Glucan (SF): 4 g
• Fat: 6.52 g
• Protein: 13.15 g
• Calcium: 52 mg
• Iron: 4.25 mg
• Magnesium: 138 mg
• Manganese: 3.630 mg
• Phosphorus: 410 mg
• Potassium: 362 mg
• Sodium: 6 mg
• Zinc: 3.64 mg

Source: Wikipedia

Carbohydrates

If you are monitoring your daily carb intake then oats are a major source of healthy carbs. Rolled oats contain approx 67% of carbs out of which 11% is healthy fiber and remaining is starch.

Moreover, oats being low in sugar there is no harm eating it twice a day. One can consume rolled oats in morning breakfast and evening snacks.

Starch

Starch makes up a large component in rolled oats. In simple terms, starch is a long chain of glucose molecules. Now the starch content found in rolled oats is different than the starch found in other foods. The starch found in rolled oats has a high healthy fat with high viscosity.

There are 3 major types of starch present in rolled oats:

1. Rapidly Digesting Starch: This type of starch is quickly split into glucose for easy absorption.
2. Slow Digesting Starch: The process of breaking down into glucose is relatively slow in comparison to the above one.
3. Resistant Starch: This type of starch works more like a soluble fiber. It escapes digestion to improve your gut health.

Fiber

Fiber is the center of attraction in rolled oats. As discussed above oats contain a highly soluble fiber called B-Glucan having powerful health benefits. Compared to other foods, rolled oats offer soluble fiber that is slow in digestion, makes you feel full, and suppresses your food craving.

The reason why one should consume rolled oats is the B-glucan fiber. They reduce bad cholesterol levels and promote bile acid production. Studies have found that after taking a healthy carb meal means the blood sugar level decreases.

Additionally, regular consumption of rolled oats has lowered the rate of heart ailments. In order to reduce the risk of heart diseases, one can at least include oats in his/her diet once a day.

Protein

After carbohydrate and fiber, protein is the next big nutrient in oats. They are an established source of quality protein in comparison to other grains. The major protein typically found in oats is Avenalin.

Minerals

Oats can be termed as a complete food due to the excellent compilation of minerals. The surprising fact is one can suffice the daily vitamin and mineral need of his/her body with just a single food – Oats.

Below is a compilation of minerals and the specific task they carry out for our body.

• Iron: An essential component of hemoglobin. Responsible for carrying oxygen in the blood.
• Magnesium: Plays a key role in vital cellular processes like metabolism, DNA replication and repair, transporting potassium and calcium ions, and lot more.
• Manganese: Found in almost every food including the oats. Responsible for tissue growth and healthy development of our body.
• Phosphorus: Helps with bone health and tissue growth.
• Selenium: An antioxidant. Prevents premature death. Vital for immune and mental functions.
• Copper: Another antioxidant like selenium. Prevents heart diseases.
• Zinc: Key participant in chemical reactions happening in the body

FAQs About Rolled Oats

Answering some of the common questions about rolled oats.

How to Cook a Perfect Oatmeal at Home?

Overcooking is the same as over-processing. Vital nutrients tend to loose easily both ways. Now that you have carefully ordered healthy oats following everything, you wouldn’t risk cooking it in the wrong method.

The key point in making visually enticing oats is the amount of WATER.

There are different thoughts on making oats. Either you add oats in boiling water or mix both of them and then keep it on the flame.

Which one is the best? How do I know the perfect time to keep out the flames? Shall I add natural fruits, honey, or dry fruits?

These questions are generic and we will be discussing them below. Before we go into the cooking part let’s discuss the ideal ratio of oats and water. If you take 1/2 cup of oats then use 1 cup of water. Calculate 1:2 ratio. Double the water against each cup of oats.

Doing this you will be able to quickly calculate how much oats and water will be needed for a family large or small.

Method #1

Boil Water/Milk & Oats Mixture Together.

Mix water and oats together and put it on a low flame. Keep steering the mixture for 2 to 3 minutes. Cover it with a lid so that it will boil faster and save energy.

Keep on steering the mixture as it may stick to the bottom and burn away. Look for a semi-solid texture. If you see excess water on top and oats flakes settling down then it is still uncooked.

Boil it on low flame again and this time stir it continuously.

The only issue with this cooking method is the oats mixture remain on the flame for a long time. This actually burns away all the vital nutrients. But there’s a way out.

What you can do is soak the oats for a minute or two in plain water (without flame). This way oats will soak water and become soft. The oats will boil much faster and will need less stirring. One can use hot or warm water to soak the oats.

Add top-ups only when your oats attain a soft and fluffy semi-solid texture. It is highly advisable if you add them at the serving stage to preserve their nutrients. You can add top-ups like almonds, black dry grapes, raisins, kishmish, cinnamon or any other dry fruits.

Method #2

Boil Water First and then Add Oats.

In this method, first, boil the water. Once the water is hot enough add oats. This way oats will attain the required softness rapidly. Now boil the mixture till the semi-solid texture is clearly visible.

Keep on stirring the mixture to prevent burning or sticking at the bottom. Add dry fruits as top-ups. Garnish it with top-ups at the serving stage.

What to do if there’s Excess Water in the Mixture?

The whole idea of making healthy oatmeal depends on a balanced ratio of water and oats. If there’s excess water then boil it till the additional water evaporates. Doing this will spoil the whole gala of eating nutritious oatmeal because over boiling will ruin the nutritional values.

A second thought to encounter excess water could be adding little oats gradually. Start adding oats gently and keep stirring the mixture. When you attain a specific level where oats and water are in a balance stop there.

Add oats consciously or else you will need to then start adding water to manage excess oats or vice versa.

The Do’s and Don’ts of Preparing Healthy Oatmeal

• Keep a balance between the ration of water and oats – 1/2 Cup Oats & 1 Cup Water.
• Always boil the oats and water mixture on low flame.
• Do not stir the mixture vigorously or else the oat flakes will lose its shape.
• Do not soak oats in water or milk overnight. A couple of minutes is enough.
• Avoid adding fresh fruits in the mixture directly when the flame is on.
• Never add honey directly to the mixture when it’s on the flame.
• Better to garnish the oatmeal with any kind of top-ups at the serving stage.

Pro-tip

It is crucial to acquire & maintain a mouth-watering and visually enticing semi-solid texture. The reason is to make the oatmeal look beautiful even before garnishing. If you find it looking great you will enjoy eating it.

Once the oats are cooked put off the flame and remove the utensil from the stove/burner/induction. Don’t keep the utensil on the stove/burner/induction ideal even after putting out the flame.

Why Are We telling this?

The slightest amount of heat will cause the remaining water to evaporate leaving the mixture dead dry. What you can do is cover it with a lid after removing it off the flame so that the vapour doesn’t escape.

Leaving the mixture open will let the hot vapour quickly disappear provided you want to eat it right away. For every other thing follow the best practice.

Delicious Ways To Top-Up or Garnish Rolled Oats

Although, oats are the healthiest choice yet – How would someone eat plain oats on a daily basis?

Here we have mentioned some garnishing ideas to make your oats more delicious as well as beautiful. These top-ups can be either garnished solely or a combo of any 2 or 3.

• Fresh Fruits (Banana, Berries, Mango, Apple, Pomegranate, Papaya, etc.)
• Dry Fruits (Almonds, Raisins, Cashew Nuts, Dry Dates, Flax Seeds, Walnuts, Pistachio, Saffron, etc.)
• Protein Powder
• Cottage Cheese (Paneer)
• Yogurt (Dahi)
• Eggs or Egg Whites
• Milk
• Nuts and Seeds
• Peanut Butter
• Honey

Kindly keep your health goals in mind while using the above-mentioned garnishing. If you are on a weight-loss diet, then avoid certain dry fruits and peanut butter. However, you can include them for weight gain.

Final Thoughts

Oats are a guilt-free snack food. Why guilt-free? Usually, after eaten some foods you feel guilty and think you might not have eaten that. This is not the case with oats if properly cooked and topped.

This is the reason why it’s so popular among people on a diet. They also serve as a healthy option for kids and adults too.

We highly recommend consuming whole grain rolled oats topped with fruits and seasonings for giving it a good taste. Strictly avoid eating processed masala oats that are high in added sugar, salt, and preservatives.