Rolled oats are a type of cereal that’s becoming increasingly popular, as they offer a delicious, practical, and healthy meal option. Also known as rolled oatmeal, rolled oats are oat grains that have been specially processed and flattened into thinner flakes.
During the production process, the outer husk of the oats is removed, which results in a slightly lower protein content compared to other types of oats. Even so, rolled oats still contain essential nutrients that are beneficial for overall health.
Let’s take a closer look at what rolled oats are, their nutritional content, benefits, and how to cook them in the sections below.
What Is Rolled Oat?
Rolled oats are oat grains that are specially processed by soaking them in water, then heating and steaming them. Finally, the oats are rolled and pressed into flat flakes.
Rolled oats are a healthier alternative to regular cereals, which tend to contain more sugar. They offer a mild yet rich flavor, with a natural sweetness from the oats themselves. The texture is also soft and smooth, making them easy to chew and digest.
So, what’s the difference between rolled oats and regular oatmeal? The main difference lies in the processing method. Regular oatmeal typically has a coarser texture compared to rolled oats. In addition, rolled oats tend to have a richer flavor.
Nutritional Content of Rolled Oat
According to Nilai Gizi, the nutritional content found in 40 grams of rolled oats is as follows:
- Energy: 159 kcal
- Total fat: 3.10 g
- Total carbohydrates: 27.40 g
- Protein: 5.40 g
- Dietary fiber: 4.40 g
In addition, rolled oats also contain B-complex vitamins, zinc, phosphorus, selenium, and magnesium, which are essential nutrients your body needs. They’re also very low in sugar, often containing 0 grams or no added sugar at all.
Benefits of Rolled Oat
Thanks to these nutrients, rolled oatmeal offers plenty of health benefits for your body. Let’s take a closer look at each of them below.
1. Maintains an Ideal Body Weight
Aside from being nutritious, rolled oats are often used as a healthy diet option. This is because they are rich in soluble fiber, which helps you feel full faster when you eat them. As a result, you can better manage your appetite and maintain an ideal body weight, or even lose weight.
2. Improves Insulin Response
Not only help maintain an ideal body weight, the soluble fiber in rolled oats that is known as beta-glucan can also help improve insulin response, which may help reduce and regulate blood sugar levels in the body.
3. Relieves Constipation
The fiber content in rolled oats also offers another benefit, which is supporting digestive health. This is because fiber can help relieve and prevent digestive issues such as constipation.
4. Maintains Healthy Cholesterol Levels
Another benefit of rolled oats is their ability to help maintain healthy cholesterol levels. This benefit comes from their beta-glucan content, which can help lower bad cholesterol without affecting good cholesterol.
5. Supports Good Gut Bacteria
Once again, this benefit of rolled oats comes from their beta-glucan content. Beta-glucan is known to form a gel-like substance when mixed with water. This solution can create a layer in the stomach and digestive tract that helps provide nourishment for good gut bacteria. As a result, the growth of beneficial bacteria is supported, helping keep your gut healthier.
6. Lowers the Risk of Heart Disease
Closely related to their ability to maintain good cholesterol levels and lower bad cholesterol, rolled oats may also indirectly help reduce the risk of heart disease.
7. Improves Bone and Teeth Health
Another benefit of rolled oats is supporting the health of your bones and teeth. This comes from their phosphorus and magnesium content.
How to Cook Rolled Oats
Before cooking rolled oats, make sure to choose products that are free from added sugar and preservatives. You can then prepare them in different ways based on your preference, such as adding fruits for extra flavor and nutrition.
When it comes to cooking, you can use a stovetop, a microwave, or make overnight rolled oats. Here are the steps of each method.
How to cook rolled oats using stove:
- Add 240 ml of AQUA water to a pot, or you can use milk as an alternative. Then, bring it to a boil.
- Add 40 grams of rolled oats, then stir well.
- Cook over low heat until it reaches your desired consistency.
- Remove from heat and serve. You can add toppings such as honey, fruits, or fruit jam.
How to cook rolled oat using microwave:
- Place the rolled oats in a heat-safe bowl, then add 240 ml of AQUA water.
- Stir well until evenly mixed and free of lumps.
- Microwave for about 1.5–2 minutes.
- Carefully remove the bowl from the microwave, then stir again until well combined.
- Add your favorite toppings as desired.
How to make overnight rolled oat:
- Add 40 grams of rolled oats to a small container.
- Pour in milk according to your preference.
- Stir well until everything is evenly combined.
- Refrigerate overnight.
- The next day, serve the rolled oats with your favorite toppings.
That’s an overview of what rolled oats are and their benefits for your body. Now, you can include rolled oats as one of your healthy and nutritious meal options to help meet your daily nutritional needs.
However, don’t forget to stay well-hydrated, too. So, always prepare #AQUADULU during your mealtime. Not all water is AQUA, you know. AQUA is an original Indonesian product sourced from 19 selected mountains and naturally protected, keeping it free from contamination.
AQUA contains natural minerals that are safe for everyone to consume. It also delivers a naturally cool and refreshing taste, even without refrigeration. In terms of safety, AQUA is certified Halal, approved by BPOM, and meets the Indonesian National Standard (SNI).
So, don’t forget to always drink AQUA DULU, because AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
