Oats are an excellent breakfast option. They're easy to make, naturally gluten free, nutritious and delicious! During oat's rise to popularity, several different types began to pop up on grocery store shelves. One of the most popular varietiesinstant oatshas become a favorite for individuals constantly on the go. Instant oats cook more quickly than traditional oats, and using them can help you create a healthy meal in just minutes. Continue reading to learn more about instant oatmeal's time-saving and nutritional benefits.

What Is Instant Oatmeal?

Instant oatmeal makes it easy to create a wholesome breakfast on mornings when you are in a rush for time. With similar nutritional benefits to oatmeal, the main difference between instant oats and regular oats is the time it takes to cook. Instant oats are more processed than other oats, allowing them to cook faster. However, their highly processed nature is also responsible for altering the nutritional value.

Instant Oats vs. Traditional Oats

Whole grain oats are processed into traditional varieties like steel cut oats, rolled oats and instant oats to make oatmeal. The oat varieties range from least to most processed, with chopped whole oats the least processed and instant oats the most processed. Though all oats are nutritious, the nutritional value of each type changes slightly during processing. For example, less processed oats like whole oat groats typically take longer to cook and have a chewier texture. On the other hand, instant oats go through the most processing, which decreases their cook time and creates a slightly mushy texture.

Benefits of Oats

Curious to learn more about oat's nutritional value? Oats contain several good-for-you nutrients that are an essential part of a healthy diet. Read on to discover their many health benefits.

Oats Are a Source of Fiber

Both traditional oats and instant oats are a source of soluble fiber. Soluble fiber plays an essential role in a healthy digestive system. When consumed, fiber works to absorb water and add bulk to your stool, which encourages regularity and prevents constipation and diarrhea.

Oats Have a Low Glycemic Index

All types of oatmeal share similar nutritional profiles. However, processing oats does affect their overall glycemic index. The Glycemic index determines how much carbohydrate-containing food will raise your blood sugar levels. Traditional oatmeal, like rolled oats, has a lower glycemic index than instant oatmeal. So if you're looking to avoid foods with a high glycemic index, we recommend choosing rolled oats over instant oats.

Oats Are High in Nutrients

When it comes to vitamins and minerals, instant oats are a good source. That being said, there are slight nutritional differences between rolled oats and instant oats. For example, instant oats usually have lower amounts of iron and protein than rolled oats because they are more processed.

Nutritional Information for Oats

Instant Rolled Oats Nutritional Facts

Serving Size 1/3 Cup Calories 130 Total Fat 2.5g Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 23g Dietary Fiber 3g Total Sugars 0g Protein 4g Vitamin D 0mcg Calcium 14mg Iron 1mg Potassium 104mg

Old Fashioned Rolled Oats Nutritional Facts

Serving Size 1/2 Cup Calories 190 Total Fat 3g Saturated Fat 0.5g Trans Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 33g Dietary Fiber 5g Total Sugars 1g Protein 6g Vitamin D 0mcg Calcium 17mg Iron 2mg Potassium 157mg

Benefits of Instant Oatmeal

Though instant oats are slightly less nutritious than traditional rolled oats, they're still a healthy breakfast option. Instant oats offer several benefits. Here are a few of our favorites.

Instant Oats Save Time

Instant oats are an excellent healthy breakfast option for busy mornings. They are made in just minutes and taste great when cooked with protein-packed ingredients like peanut butter or our Almond Protein Powder. The quick-cooking nature of instant oats makes them a favorite amongst individuals with a busy schedule or multiple kids in the house.

Instant Oats Are Convenient

Instant oats are convenient. While you can make instant oats at home, you can also purchase on-the-go packets to ensure that you always have a healthy snack on hand. For an easy pack-and-go meal, try out our Instant Oatmeal Packets in three flavors: Classic Oatmeal, Brown Sugar Maple and Apple Cinnamon. Made with a gluten free blend of whole grain rolled oats and flaxseed, these packets are ready in three minutes.

Instant Oats Are Versatile

Instant oats are versatile. The mild nutty, and earthy taste of instant oats makes them easy to pair with sweet and savory flavors. Top your morning bowl of oats with fresh fruit like banana, or pair it with more savory flavors like cheese. No matter your cravings, instant oats are sure to satisfy them.

Instant Oats Are Filling

If you tend to get hungry in between meals, then it might be time to give instant oats a try. Instant oats are full of complex carbohydrates, and replacing your usual breakfast with them can boost feelings of satiety, helping you remain fuller for longer. In addition to increased fullness, you'll also experience a more steady increase in energy.

Boost Your Bowl of Instant Oats

If the time-saving nature of instant oats works well with your lifestyle, then you might be looking for simple ways to boost your bowl of morning oats. Luckily, you can combine instant oats with spices, fresh fruit, dried fruit, jams and even brown sugar to transform the taste of this everyday breakfast. Here is a list of our favorite instant oat add-ins.

Instant Oat Add-Ins

• Brown sugar
• Honey
• Banana
• Bacon
• Egg whites
• Cheese
• Nut Butter
• Blueberries
• Granola
• Butter
• Nuts
• Greek Yogurt
• Chia Seeds
• Coconut Flakes
• Pumpkin
• Jam
• Strawberries

How to Prepare Instant Oatmeal

Now that you know more about the benefits of instant oatmeal, it's essential to understand how to prepare it. Follow the steps below to create a perfectly cooked bowl of instant oats every time.

Ingredients

• 1/2 cup Water
• 1/3 cup Instant Rolled Oats

Cooking Instructions

Hot Water

1. Measure cup instant oats into a small bowl.
2. Add cup of boiling water and stir.
3. Allow the oats to sit and soak for a few minutes until they reach the desired texture.
4. Stir in any add-ins.

Microwave

1. Measure cup instant oats into a bowl.
2. Add cup water or milk.
3. Microwave the oat mixture on high for 1 to 2 minutes, stirring between each minute.
4. Remove from microwave and stir in desired add-ins.

Instant Oatmeal Recipe: Oatmeal Cookies

Though instant rolled oats are an excellent way to make a warm breakfast dish, you can also use them to create baked goods like these Oatmeal Cookies. This delicious oatmeal cookie recipe uses a combination of our Instant Rolled Oats and Unbleached White All-Purpose Flour to create a chewy cookie that's sure to satisfy your sweet tooth. Make a batch to share with family and friends, or keep them for yourself and snack on them throughout the week. No matter who you enjoy these cookies with, they will be a memorable dessert.

Alternatives to Instant Oatmeal

Are you looking to change things up a bit? Instant oats aren't the only variety that you can cook. Try out these delicious alternatives to instant oatmeal.

Steel Cut Oats with Brown Butter & Balsamic Glazed Pears

Though steel cut oats may take a bit longer to cook, the result is well worth the effort. The next time you have extra time in the morning, try out this Steel Cut Oats with Brown Butter & Balsamic Glazed Pears recipe. This delicious breakfast combines our Steel Cut Oats with ripe pears, pistachios and maple syrup for a sweet, nutty and fruity breakfast recipe that will blow you away. It's perfect for lazy Sunday mornings or when used to impress guests.

Breakfast Quinoa

Mix up your mornings by swapping oats for quinoa. This Breakfast Quinoa is the perfect way to sweeten up your day while staying true to your healthy lifestyle. Made with a combination of Organic Quinoa Grain, vanilla almond milk, ground cinnamon, chopped walnuts and agave nectar, it's the perfect balance of sweet and savory flavors. A recipe that both children and adults love, this breakfast makes it easy to sneak more nutrition into your family's meals. Are you ready to try a bowl of instant oatmeal out for yourself? Use our Instant Rolled Oats to create a recipe of your own, or purchase our pre-made Instant Oat Packets for on-the-go nutrition. No matter how you decide to enjoy instant oats, we're confident that they will quickly become a staple item on your breakfast menu. From everyone at Bob's Red Mill, have a tasty and nutritious day! Do you use instant rolled oats regularly? We'd love to learn more about the recipes you create with this superfood ingredient. Share your favorites with us in the comments below. We can't wait to hear from you.