What are White Oats?

What are White Oats?

white-oatsOats, like any other varieties of grains, belong to the Graminae family (grasses)’s called ‘Jai’ in Hindi. They are derived from natural whole grain.

  • Oats are excellent source of soluble dietary fibre. They are derived from natural whole grain. Oats’quality is enhanced further, by mixing it with Oat Bran.This fibre helps lower blood LDL cholesterol, the so-called “Bad” cholesterol. Oat bran is the outer casing of the oat. Its consumption is believed to lower LDL (“bad”) cholesterol, and possibly to reduce the risk of heart disease.
  • Oats absorb the extra fat & flush it out of the system. Soluble fibre in white oats can help in weight control as it can replace high fat and calories in food and can lead to reduction in total calorie intake.
  • A diet which is rich in oats may also help stabilize blood glucose levels, which could help people with non-insulin dependent diabetes.Soluble fibre like the type present in hi-fibre white oats are beneficial.Eating any normal diet controlling carbohydrate, can lead to a rise in blood sugar level in diabetics, whereas food rich in dietary fibre produces an opposite effect i.e. lowers the blood sugar level and thus, reduces the need of insulin to stabilize the blood sugar level.
  • It aids to cope with ovarian & uterine problems associated largely associated with the onset of menopause in women. Depression & mood swings that affect after menopause are relieved through a regular oat meal, because of its high protein & fibre content.
  • Oat meal rejuvenates the endocrine systems.
  • Oats have some unique fatty acids & antioxidants which together with vitamin E slow cell damage & have been shown to reduce the risk of cancer.
  • Oats are low in fat & salt and they are a good source of natural iron. Being a good source of calcium, they are ideal for heart, bones & nails.
  • Soluble Fibre and it’s other benefits: Soluble fibre can also prevent constipation, gastro-intestinal disorders, colon cancer, piles and varicose veins and assist in regulating gastro-intestinal functions.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

72 Replies to “What are White Oats?”

  1. I have a question. Do white oats have the same benefits as steel-cut oats? i.e. is there any difference in the benefits?

  2. Yes they are not exactly the same. Steel cut oats are more coarser than regular oats and take more time too cook. But they are much healthier than regular oats. They are higher in fiber content hence they have added benefits of removing cholesterol and also lower the blood sugar levels.

  3. Whole grain oats are grains which have not yet gone through milling or any other processing stages. White oats are made from whole grain oats by running the whole grains through blades and are then steaming and rolling them into flat pieces or are finely cut from which instant oatmeal is made.

    Barley and oats are 2 different grains belonging to the same family of cereals.

  4. Can u tell me whether there is any difference between Oats and White Oats.. Seen your post on diets. Its quite impressive..


  5. No it does not help. But a few weight loss centers use barley as it acts as a diuretic( which pulls out salt and water) which triggers weight loss of 2-3 kilos. You must understand is, it is nothing but water loss not weight(fat) loss, which can come back once you go back to your normal food routine with normal salt intake.

  6. Oats and white oats are from the same group. White oats is instant oats which you can cook very easily. Raw or plain oats can be a natural product which is not available in India as we do not grow oats. In India, the various brands such as quaker, bagreys etc are all safe to be consumed.

    Thanks for the compliment on my site.

  7. Hi Sanjana,

    Can you let me know where I can find steel cut oats in Mumbai or anywhere in India? I went to the supermarket but couldn’t find them.


  8. Hi, I have read all these its quite informative.Can u say me what are the other ways to consume oats apart form mixing with milk. I don’t like milk, so i cant eat along with milk.

  9. Hi sanjana,

    I am over weight, i want to reduce my weight.i under went lipid profile test and thyroid also, both are in normal but still i am not getting what is the reason of overweight.i am a basketball player i play regularly. One of my friend asked to take oats can i take it please help me.

  10. No i am not taking more calories also i am taking 1200 kcals.i dont know can you help me in this …ha may heriditary my father side everyone are overweight but my mom side they are healty…

  11. Hi anu,

    If you take 20-25g of raw oats, You get one bowl of oats. 20-25g in terms of teaspoons may be 4-5 teaspoons of oats.

    This can give you 70-85 calories. If you add 100 ml of skimmed milk which gives 30-35 calories, then a bowl of oats can give 100-140 calories.

  12. Hi Sanjana,
    I live in a pg where i cannot get good breakfast. Also I need to loose my weight. I am presently 78 kgs (5.7 tall). So am over-weight too.
    I am walking nearly 2km daily sweating.
    So can I take White Oats as breakfast to reduce my fat. It is the one i found easy to cook in pg. Any other suggestion from your end pls?


  13. Hi Sanjana,

    We are moving to Mumbai soon. My daughter is allergic to many things including cows milk and soy. Do you know if & where I could buy Oat Milk in Mumbai?


  14. I have a son of year and half he likes white oats with tomatos can he take it daily will he gain weight with daily intake of white oats…..

  15. OATS.

    Dietary fibre plays an important role in maintaining our health and protecting us against many diseases like diabetes, heart disease etc. Oats ,Oatbran, and Oatmeal contain a specific type of fibre known as beta- glucan. It is a soluble fibre that helps in decreasing LDL ( bad cholesterol) . One of the special things about the way oats work unlike other fibres is that it lowers only bad cholesterol while levels of good cholesterol (HDL) remains unchanged. This means an even better ratio between total cholesterol and HDL, ensuring increased protection agaist heart disease. Oatmeal is the only wholegrain food recognised by the FDA to lower cholesterol and the risk of heart disease, thereby allowing its claim as a heart protective ingredient in food labels. Studies also show that in individuals with high cholesterol ( above 220mg/dl) consuming just 3 grams of soluble oat fibre per day ( a quantity found in a bowl of oatmeal) typically lowers total cholesterol.

  16. Hi Sanjana,

    I am over weight, i want to reduce my weight. One of my friend told me take Oats. I am not taking any fatty foods……. I am taking Oats from last 1.5 years, but i could not find any drop in my weight or Tummy size rather its increasing. Please let me know what could be the problem or it is hereditary my father side everyone are overweight.

    Please advice what should be done ?

  17. Oats are very important constituents of foods in the cereal category as they provide fibre beta glucan to the diet.

    It is an integral part of health-conscious consumers.

    So there is news to cheer now as they can now get more of the soluble oat fiber called beta-glucan in their diets.

  18. Simplest and proven on my self is to cut down on Fats and Oils. My wife stopped using any type of Oils in preparing meals for me and I dropped from 230 lbs to 150 lbs (that’s roughly from 107 Kg to 68 Kg). The weight literally melts down.


  19. Hello Sanjana,

    Thanks for putting details on website, it’s very useful,

    My question is that there is “Quaker” Oatmeal available in the market so how good it is ?

    I started diat where i have stopped rice, wheat and replacing it with Oats (Quaket Oatmeal and Jav flour).

    Is there a ready weekly diet plan avaialble to reduce weight? I like to reduce my weight by 20 kgs.


  20. Sunitha.

    Your desire to increase the body weight. You have not given your present body weight.
    There are several people desperate to put on weght, but often struggling to achieve the desired result.

    If the low body weight is not caused by illness or illhealth, one can get a deworming traatment. If one has not done this during the last six months, then let it be done. Adults are normally prescribed a single dose capsule to be had at bed time. Consult a Doctor for this.

    But if one is otherwise healthy, a proper diet and exercise regime can work wonders on one’s body and they are the only means to achieve a better figure. Here are some tips one need to follow which I have gathered from various health magazines and journals.

    The aim is not to increase the body fat, but to build up body muscles and tissues to gain strength and feel, and look healthier. This cannot be achieved by eating more fatty foods like adding ghee and butter to all meals or indulging excessively on ice cream or chocolates or eating too much of food.

    Instead, one requires proper intake of carbohydrates and protein rich foods. The main sources of carbohydrates are cereals like whole wheat, corn, ragi, jowar. bajra and unpolished rice. Vegetables and fruits are also rich in carbs. They are to be eaten in combination with protein foods like dhals and pulses, milk, curd, cheese, paneer, egg, fish and meat depending on one’s liking for veg or non-veg. Lunch or dinner can include these items Milk is also essential for weight gain and one can have 2 to 3 cups a day, fat removed. Bananas, raisins and dates may be eaten liberally. Drink 8 to 10 glasses of water daily to keep the body hydrated. If one cannot drink so much water, drink as maximum as possible, and it is a must.

    And last but nor the least, and very important it is, a 30 to 45 minutes exercise workout daily, sweating and perspiring, as a routine is a must. Make all these a daily ritual and see how the body shapes as days go by.. . .

  21. SUNITHA.

    There is a news item appearing in “Sunday Times of India” dated March 27, 2011 regarding Skinny bodies as follows:-

    if you are skinny,looking to put on some weight, Sesame seeds are a good option.Try to get the paper and read the article,

    The article appearing in the paper is very informative on Sesame seeds. i would request all readers of this column to go through the article and see how best they can get maximum benefit out of Sesame seeds.

  22. SESAME SEEDS– kernels, dried (decorticated)

    Given below are the complete details of Nutritional value per 100 g (3.5 oz)

    Energy 2,640 kJ (630 kcal)
    Carbohydrates 11.73 g
    Sugars 0.48 g
    Dietary fiber 11.6 g
    Fat 61.21 g
    Protein 20.45 g
    Tryptophan 0.330 g
    Threonine 0.730 g
    Isoleucine 0.750 g
    Leucine 1.500 g
    Lysine 0.650 g
    Methionine 0.880 g
    Cystine 0.440 g
    Phenylalanine 0.940 g
    Tyrosine 0.790 g
    Valine 0.980 g
    Arginine 3.250 g
    Histidine 0.550 g
    Alanine 0.990 g
    Aspartic acid 2.070 g
    Glutamic acid 4.600 g
    Glycine 1.090 g
    Proline 1.040 g
    Serine 1.200 g
    Water 3.75 g
    Vitamin C 0.0 mg (0%)
    Calcium 975 mg (98%)
    Iron 14.5 mg (116%)
    Magnesium 345 mg (93%)
    Phosphorus 667 mg (95%)
    Potassium 370 mg (8%)
    Sodium 47 mg (2%)
    Percentages are relative to US recommendations for adults.
    Source: USDA Nutrient database

  23. I have been trying to lose weight for a very long time. I finally found something that is working. I have been taking quicktrim for the past few months and have lost 7 pounds so far. I came across this blog while search for reviews and wanted to post my experience

  24. heyy.. i wanna ask does white oats helps in reducing weight by applying a diet program..i take 1 tablespoon of white oats at the morning and evening with a little bit of milk so am i right?? and also can i eat at the breakfast a very small low fat cheese sandwich plus 1 tablespoon of white oats coz i go 2 unviversityy and i need to eat a well breakfast that doesnt make me very hungry so that i can tolorate untill my snack time comes.???

  25. excellent….i take White Oats as my main food after a heavy exercise…..its change my over eating habit.
    and keep my bally flat.

  26. Hi..

    I bought white Oats..its says quick cook.. but i just want to know whether i can eat it without cooking?. for an example adding 50g of oats in cool milk (300ml) and eating it without cooking.

    does that change in nutrient value? Also is it a must to cook white oats? i prefer it raw with a glass of cool milk.


  27. Im trying to gain weight..

    Age – 25yrs

    Weight – 56kg

    Height – 5’7″

    daily i eat 500g of yogurt and 50g of oats with 320ml of milk.. that is the additional food that i take apart from the 3 main meals and 2 cups of milk.. i hit the gym twice a week..

    want to know whether my routine would really gain weight? thanks

  28. REKHA.

    For your one line query dated 2nd june, 2011, I have to say that drinking Ash guard juice daily to help losing weight is like giving a good push to a boat which is already in forward motion. The push increases the speed of the boat. You will have also to do some exercise daily to burn the fat in your body, eat nutritious food, omit junk food, control consumption of sugar,salt, oil etc .

  29. Hi Dr,
    I do really apriciate your website, its so informative. Thank you
    I workout at gym cos i do really want to grow those muscles and look like a wrestler. A friend asked me to daily take a bowl full of oats with 170g of milk every morning before having normal meals for the day. Would this help in enhancing my muscles?? I please need a breakdown or indept information on how to vastly develop muscles. My email is elvis4eva_joh@yahoo.com.
    God bless you.

  30. This article gave me the inforamtion on what is Oats made of ? some one told me it is made of wheat , so on.
    A short and informative article .
    Abdul Lathif Pathody

  31. I’m impressed, I have to say. Actually not often do I encounter a blog that’s both educative and entertaining, and let me tell you, you will have hit the nail on the head. Your thought is excellent; the issue is something that not sufficient individuals are talking intelligently about. I’m very comfortable that I stumbled across this in my seek for one thing regarding this.

  32. Hi Sanjana,

    My triglyceride level is 368. What are foods I can take and which foods should I avoid to reduce the triglycerides level. Do I have to avoid prawns and eggs from my diet. Both I used to eat frequently…Kindly advise me the foods which i have to avoid…..

  33. Hi Sanjana,

    Thanks for such an informative blog.

    My toddler is of 26 months and doctor said she is a very little over weight, so i started giving her white oats for her breakfast a month ago and her wight is constant from past 1 months. is this okay. should i continue giving her withe oats or the other. please reply.

    – Kranthi.

  34. Hi Sanjana,

    My triglyceride level is 368. What are foods I can take and which foods should I avoid to reduce the triglycerides level. Do I have to avoid prawns and eggs from my diet. Both I used to eat frequently…Kindly advise me the foods which i have to avoid…..

    Binu Babu

  35. hi sanjana
    my husbands sugar level is on border line and his cholestrol is quite high …i serve regularly with oats every morning ,iam heard recently that oats increases sugar level is it so…should continue with same thus having oats increases sugar level

  36. Hi sanjana,

    I want to gain some weight,can u please suggest me a suitable diet.
    And i am also in-taking White OAT daily please suggest me the proper way of
    its intake.

  37. wow Dr.Sanjana…..nice information realyy….
    i hv passed these informations 2 my elders..
    thanx a lot…..!!!

  38. Hi Dr. Sanjana
    I am a 42 year old mom of two and housewife and am extremely obese. My elder daughter who is 15 is also higly obese and so is my husband. My younger daughter is weighing normal so far but is a junk food lover. I want to take your help in making my family fit. Is it possible to consult you via email.
    Please let me know if you provide email consultation and if yes what I would have to pay for your services.
    We need help asap so please respond.
    Thanks and warm regards,

  39. HI Sanjana

    i am a 14 year old about 159 cm and 40-42 kgs and i want to put on weight. Can easting oats daily help? Can you please suggest some other option as well? Tahnks

  40. HI Sanjana

    i am a 14 year old about 159 cm and 40-42 kgs and i want to put on weight. Can easting oats daily help? Can you please suggest some other option as well. Tahnks

  41. hi dr
    my gf is 18 year old but she is fatty in her wings and stomach she is doing daily exercise and nd

    eating lots of vegetables n fruits and she avoieded all types of fatty foods but than also she is not loosing her weight what should i suggest her to do she is doing each and every possible thing to lose fat plsss help me and give some tips to burn fat plzzzzzzzzzzzzzzzzzzzzzzz help me..

  42. Hi Sanjana,

    I am 80 kgs, and I am burning 200 calories a day on treadmill. But still I am not losing weight??

    I have also cuts on sugar and fatty foods. I have started this one and half months ago. Can you tell me why I am not losing weight? I work in an office in front of a computer all day.
    I do zumba classes twice a week. still no results in losing weight. What should I do ?

  43. Hi Sanjana,
    I am born with an enlarged spleen (splenomegaly), beta thelasemia trait & Gilbert’s syndrome. My HB count is low & my bilirubin levels are high!

    Is it fine for me to consume white oats?

    Would be grateful for a response.


  44. Hi i am a flight attendant and my weight is 70 kg plz help me to reduce my weight….m also taking white oats 3 table spns in milk bt its nt wrkng….m v worried…plz email me some tips ill b thnkful…ur tops are impressive

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