Oats are high in soluble fiber, or prebiotic fiber, which means it can react with water, making healthy gut bacteria. Unlike insoluble fibre like wheat bran which absorbs water and takes things with it as it moves through the digestive system and out.

The soluble fibre in oatmeal, Prebiotics, feed the beneficial bacteria in your gut, (and the way it reacts in the body) may lower rates of heart disease, and certain cancers. 

(Probiotics are the live bacteria found in yogurt and other fermented foods like kefir, raw sauerkraut, and kombucha.

It is low on the glycemic index scale which means it is digested slower and would cause a slower rise in blood glucose levels.

And this is why people say, “it sticks to your ribs”. It will give you energy for longer.

Oatmeal is an excellent source of thiamine (B1), manganese, magnesium, zinc, and iron.

And unlike most grains, it provides a good amount of protein.

It is also a source of beta glucan which the body cannot produce.

There have been many studies on beta glucan that may boost your immune system to fight inflammatory diseases and help to fight fatigue and stress.

Quick cooking oatmeal, or instant oats, have been cooked then dried, like parboiled rice. They only need about three minutes to cook. 

Use about double the amount of liquid to oats for instant or old fashioned. 

Old fashioned, or rolled oats take about 10 mins to cook on the stove. 

Or combine oats and liquid, a pinch of salt and microwave 1 min, stir, microwave 1 min , stir and let stand a min. 

Steel cut, also known as Irish oats or pinhead are cut (with steel) and not rolled. 

You will need about 3 parts liquid to one oat and it takes about 30 mins to cook. 

Cooked steel cut oats reheat nicely for a quicker breakfast.