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If you're looking for a breakfast cereal that is naturally rich in fibre, vitamins, minerals and protein, you should try oatmeal. 

Rolled, cut or instant: different type of oats, how to choose the best one

There are a number of varieties of oats, but you may be confused about how to choose the best one for you!&nbsp;Here&rsquo;s what to keep in mind while making the choice.&nbsp;&nbsp;

Rolled, cut or instant: what variety of oats is the best for you? 

Oats are naturally rich in fibre,&nbsp;vitamins, minerals and&nbsp;protein
Whole, hulled and cut with steel blades; good replacement for grains&nbsp;
Least processed, take around 20 minutes to cook
Toasted, hulled, steamed &amp; then rolled; good for overnight oat recipes
Rolled oats are common in the market; take&nbsp;15 minutes to cook
Quicker cooking oats are cut, steamed and rolled into thinner flakes
Nutritionally similar to rolled ones; can be cooked in 5 minutes
Sold as&nbsp;single-serve pre-flavoured packages that can be microwaved
Watch out for hidden additives and try to opt for a cleaner product
As the name suggests, instant oats can be cooked in just a minute&nbsp;

If you're looking for a breakfast cereal that is naturally rich in fibre, vitamins, minerals and protein, oatmeal can be an option for you.

Oats are a type of pseudo-cereal with great health benefits and are also easy to use in many recipes.&nbsp;If you're looking for a breakfast cereal that is naturally rich in fibre,&nbsp;vitamins, minerals and&nbsp;protein, you should try oatmeal.
You can choose from a number of varieties of oats, but you may be confused about how to choose the best one for you!&nbsp;Here&rsquo;s what to keep in mind while making the choice.
STEEL-CUT OATS&nbsp;&nbsp;
Chewy in texture and nutty in flavour, steel-cut oats are&nbsp;whole, hulled oats cut a few times using steel blades. Thanks to their standout taste, steel-cut oats are a great replacement grain for traditional recipes like oat khichdi or risotto. They&nbsp;are the least processed and&nbsp;take approximately 20 minutes to cook.
ROLLED OATS&nbsp;&nbsp;
Rolled oats are one of the most common varieties you&rsquo;ll find in the market. These are oats that have been toasted, hulled, steamed and then rolled.&nbsp;They can absorb a lot of liquid and are used in granola or overnight oat recipes.&nbsp;They take about 15 minutes to cook.
QUICK OATS&nbsp;
Great for a hot breakfast&nbsp;in a pinch of time, quick or &lsquo;quicker cooking&rsquo; oats&nbsp;are ones that have been&nbsp;cut, steamed and rolled into thinner flakes, which ensures they cook faster than the rolled version.&nbsp;They are nutritionally on par with rolled oats but can be cooked in around five minutes.
INSTANT OATS&nbsp;
Instant oats are generally sold as single-serve pre-flavoured packages&nbsp;that can be microwaved for an instant meal.&nbsp;They are convenient but often include additives that&nbsp;aren&rsquo;t exactly the healthiest. To be on the safe side, read the ingredient list and opt for&nbsp;a cleaner product. Instant oats, as the name suggests can be cooked in about a minute.&nbsp;
No matter the variety you choose,&nbsp;oats are&nbsp;a great&nbsp;gluten-free and&nbsp;complex carb-rich meal option!

Breakfast is touted as the most important meal of the day! It kick-starts your metabolism and gives you fuel to run on until lunchtime hits. 

Feeling sluggish after breakfast? Say no to these foods!

Breakfast is touted as the most important meal of the day! It kick-starts your metabolism and gives you fuel to run on until lunchtime hits. The healthiest breakfast choices contain a combination of protein, fiber and healthy fats along with a moderate amount of unrefined carbs to provide quick energy.
Unfortunately, many common breakfast foods don&rsquo;t meet these criteria and may leave you feeling hungry shortly after eating and at other times, uncomfortably full.
 Here are some breakfast foods you should never start your day with. These unhealthy options are better left in the store than in your shopping cart!&nbsp;
Sugary or highly refined cereals
Cereals are not the best everyday breakfast option. Cereals that are high in carbohydrates and sugar and low in fiber could cause your blood sugar to spike and then quickly drop, which can lead to mid-morning cravings and moodiness. Always choose a cereal with at least 3 grams of fiber per serving and boost it further by adding berries, a sprinkle of&nbsp;flaxseed or sliced almonds.
Pancakes or waffles
Pancakes and waffles are not a nutritious way to fuel your mornings. Despite their tasty profile, these comfort foods are often made with refined white flour and topped with butter and syrup, which is essentially pure sugar. So, while they can fill you up quickly, they won&rsquo;t keep you full for long.
If your cravings for pancakes or waffles are too strong to ignore, opt for versions with whole grains or other nutrient-dense ingredients like almond or chickpea flour.
Buttered toast
Buttered toast is a simple and easy breakfast option but&nbsp;it won&rsquo;t sustain you for long due to its lack of protein. The vast majority of the calories in buttered toast come from the carbs in the bread and the fat from the butter.
Yet, it can still be an appropriate breakfast option if you choose whole-grain bread and add protein-rich toppings like eggs or shredded chicken breast.
Fruit juice
Even though you might think that quenching your thirst with fruit juice is healthier than drinking sugary sodas or sweetened teas, it&rsquo;s not the best drink choice. Fruit juices are high in sugar, low in fiber and not at all filling. Thus, it&rsquo;s best to only enjoy this colourful drink occasionally and stick to whole fruit most mornings.
Breakfast bars
There are many varieties of breakfast bars in the market, from granola to cereal to oat bars. The vast majority of these are highly processed and full of added sugars, which makes them a suboptimal breakfast choice.
If you still opt for a breakfast bar, look for one that&rsquo;s made with whole food ingredients, contains limited added sugar and has at least 10 grams of protein per serving to promote fullness.
Lastly, make sure you're choosing a breakfast that&rsquo;s made from whole foods rather than processed foods or refined carbs.

First meal of the day should contain&nbsp;protein, fiber and healthy fats
Many&nbsp;common breakfast foods&nbsp;can make you feel sluggish and full
Steer clear from cereals loaded with&nbsp;sugar and refined carbs Pancakes and waffles&nbsp;are high in calories, fat and sugar&nbsp;
Consume whole grain bread with&nbsp;protein-rich toppings
Avoid drinks that are&nbsp;full of sugar, such as fruit juice or sweetened coffee drinks
Some breakfast bars are&nbsp;highly processed&nbsp;and full of added sugars

Breakfast is touted as the most important meal of the day! It kick-starts your metabolism and gives you fuel to run on until lunchtime hits. The healthiest breakfast choices contain a combination of protein, fiber and healthy fats along with a moderate amount of unrefined carbs to provide quick energy.
Unfortunately, many common breakfast foods don&rsquo;t meet these criteria and may leave you feeling hungry shortly after eating and at other times, uncomfortably full.
 Here are some <a href="https://www.editorji.com/story/tasty-diabetic-friendly-breakfast-ideas-to-start-your-day-right-1624420149474" target="_blank">breakfast foods</a> you should never start your day with. These unhealthy options are better left in the store than in your shopping cart!&nbsp;
<h3>Sugary or highly refined cereals</h3>
Cereals are not the best everyday breakfast option. Cereals that are high in carbohydrates and sugar and low in fiber could cause your blood sugar to spike and then quickly drop, which can lead to mid-morning cravings and moodiness. Always choose a cereal with at least 3 grams of fiber per serving and boost it further by adding berries, a sprinkle of&nbsp;flaxseed or sliced almonds.
Also Read:<a href="https://www.editorji.com/story/need-a-breakfast-idea-try-this-viral-pancake-cereal-recipe-1588598259860" target="_blank">&nbsp;Need a breakfast idea? Try this viral pancake cereal recipe!</a>
<h3>Pancakes or waffles</h3>
Pancakes and waffles are not a nutritious way to fuel your mornings. Despite their tasty profile, these comfort foods are often made with refined white flour and topped with butter and syrup, which is essentially pure sugar. So, while they can fill you up quickly, they won&rsquo;t keep you full for long.
If your cravings for pancakes or waffles are too strong to ignore, opt for versions with whole grains or other nutrient-dense ingredients like almond or chickpea flour.
<h3>Buttered toast</h3>
Buttered toast is a simple and easy breakfast option but&nbsp;it won&rsquo;t sustain you for long due to its lack of protein. The vast majority of the calories in buttered toast come from the carbs in the bread and the fat from the butter.
Yet, it can still be an appropriate breakfast option if you choose whole-grain bread and add protein-rich toppings like eggs or shredded chicken breast.
<h3>Fruit juice</h3>
Even though you might think that quenching your thirst with fruit juice is healthier than drinking sugary sodas or sweetened teas, it&rsquo;s not the best drink choice. Fruit juices are high in sugar, low in fiber and not at all filling. Thus, it&rsquo;s best to only enjoy this colourful drink occasionally and stick to whole fruit most mornings.
<h3>Breakfast bars</h3>
There are many varieties of <a href="https://www.editorji.com/story/breakfast-is-king-here-s-why-you-must-never-skip-it-1609486953691" target="_blank">breakfast</a> bars in the market, from granola to cereal to oat bars. The vast majority of these are highly processed and full of added sugars, which makes them a suboptimal breakfast choice.
Also Read:&nbsp;<a href="https://www.editorji.com/story/how-to-choose-a-breakfast-cereal-here-are-some-tips-that-ll-help-you-1623760442214" target="_blank">How to choose a breakfast cereal? Here are some tips that&rsquo;ll help you</a>
If you still opt for a breakfast bar, look for one that&rsquo;s made with whole food ingredients, contains limited added sugar and has at least 10 grams of protein per serving to promote fullness.
Lastly, make sure you're choosing a breakfast that&rsquo;s made from whole foods rather than processed foods or refined carbs.

breakfast foods

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