What Are Groats of Oats?

They are the whole oat in their least processed form.

A great property groats have is that they are naturally Gluten-free.

They resemble a rice grain but are actually the whole form of oat before it has been processed and cut to make them into steel-cut oats and prior to them being rolled to make them into rolled oats.

Whole grains like oats retain all of their nutrition, including the germ, the endosperm, and the bran. It takes soaking or simmering to soften their hearty, chewy texture. It is possible to make groats from wheat, oats, and barley.

Buckwheat in its whole kernel form is also referred to as oat groats. Buckwheat is a relative of rhubarb, and technically it is a seed. However, it is cooked and used as a grain.


Oats vs. Groats

Whole grains like oats are commonly found in cereals, bread, and other baked goods. An oat groat is a kernel of oat that has been husked and then cleaned. This brand of oats consists of toasted groats cut into small pieces using steel blades after being toasted.

It takes about 30 minutes to cook, and they have a heartier texture and nutty taste.
Oats that are rolled into flakes are called rolled or old-fashioned oats. To cook faster, quick-cooking oats are rolled oats cut into smaller pieces.

Flakes of instant oats are produced by partially cooking and drying the oat grains. The two types of oats can be used interchangeably. It’s not a good idea to use instant oats in recipes.


Taste of oats groats:

Oat groats have a slightly nutty taste and almost buttery flavor gently. They can be soaked overnight if you want them to cook faster, but you don’t have to do that. Unlike couscous and quinoa, they will not cook as quickly as other grains, but they will be.


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Where to buy oat groats?

I purchase them on Amazon but you can also find them at health food shops and most major supermarkets in the health food aisle.


How to eat oat groats:

Groats cook similarly to rice and you can use them as a substitute for brown rice. You can also use them in stews and casseroles.

My favorite way of consuming groats is to make them into an oat groats porridge.

To make the porridge (this recipe will serve 1 person), all you need to do is:

  1. Bring 1 cup of water to boil on the stovetop.
  2. Add in 1/2 cup of groats and stir.
  3. Cover and let simmer for 40-60 minutes while stirring occasionally.
  4. Sweeten with sugar or honey and top with your favorite topping such as berries etc.

oat groats porridge recipe



Are groats healthier than regular oats?

It will take the least amount of time to digest the least processed oats,” says Gentile. Steel-cut oats are oat groats cut into small pieces with a steel blade, which means the blood sugar rises more slowly.

In Harvard Health’s opinion, unprocessed oats, such as groats or steel-cut, have a low glycemic index, which means they digest more slowly than rolled or instant oats.

Because oat groats contain fiber, your body will feel satiated and full for a longer period due to slow digestion. Once you’ve cooked the oats, Gentile recommends adding some fruit for flavor and protein to reduce their glycemic index.

oats groats vs steel cut oats

Nutrition Basics and benefits

In a 2,000-calorie diet, a 1/4 cup of raw oat groats will provide you with 150 calories and 8 percent of your daily calorie requirement. In addition to providing seven grams of protein per serving, groats also help maintain strong muscles and tissues.

As per the Institute of Medicine, one serving of oat groats provides 11 percent of the daily fiber recommendation for women and 16 percent for men.

They are quite low in fat, containing just 2.5g of fat per serving.


Phosphorus and iron

Dietary oat groats contribute iron, phosphorus, and other minerals to the body. Based on the Institute of Medicine, oat groats contain 204 milligrams of phosphorus per serving, which is 29 percent of the recommended daily intake.

Zinc and Copper

Due to the zinc and copper in oat groats, they offer antioxidant benefits. Copper supports the nervous system, while zinc supports immune function.

The Institute of Medicine recommends 244 micrograms of copper in each serving of oat groats — 27 percent of the daily diet’s copper needs — and 20 and 15 percent of the daily zinc requirements for men and women, respectively.


How to store groats?

Groats should be stored in airtight containers, in a dark, dry, and cool place away from any sunlight.


Hope you learned something useful about this awesome and healthy grain and give groats a try very soon!


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