The Spectrum of Processed Foods
To understand where oat flakes fall, it's helpful to look at the different categories of processed foods. The NOVA classification system is a widely used framework that groups foods based on their degree of processing.
Unprocessed or Minimally Processed Foods
These are foods that are in their natural state or have been altered very little. Processes like cleaning, shelling, and simple packaging fall into this category. The goal is to prepare them for storage or consumption without adding extra ingredients.
- Whole fruits and vegetables
- Raw nuts and seeds
- Oat groats (the least processed form of oats)
Processed Culinary Ingredients
These are foods derived from minimally processed foods, used in home cooking. They are produced by processes like pressing, refining, grinding, or milling. Examples include vegetable oils, sugar, and flour.
Processed Foods
These items are made by combining foods from the first two categories. Canned vegetables, simple cheeses, and bread are examples. This level of processing changes the food's texture and flavor but typically doesn't involve adding unrecognisable chemicals. Rolled oat flakes, or old-fashioned oats, fit into this category, as they are simply oat groats that have been steamed and flattened.
Ultra-Processed Foods
This category includes industrially produced foods with many additives not typically used in home cooking. They often contain preservatives, sweeteners, emulsifiers, and artificial colors or flavors. Many instant oat packets, especially flavored varieties with added sugars, fall under this label.
How Are Oat Flakes Made?
The journey from an oat grain to a flake involves several key steps that classify it as a processed food.
- Harvesting and Cleaning: After harvest, the oats are cleaned to remove debris, including other seeds, stones, and dirt.
- Hulling: The inedible outer husk is removed, leaving the oat groat.
- Kilning: The groats are heat-treated to stabilise them, prevent rancidity, and develop their nutty flavor.
- Steaming: The groats are steamed to make them soft and pliable for rolling.
- Rolling: The softened groats are passed through large rollers, which flatten them into flakes. The thickness of the flakes determines whether they will be thick-rolled (old-fashioned) or quick-cooking oats.
Comparing Types of Oats
All forms of oats start as a whole oat groat, but the processing methods lead to different textures, cook times, and glycemic index values.
| Feature | Steel-Cut Oats | Rolled Oats (Old-Fashioned) | Instant Oats (Quick) |
|---|---|---|---|
| Processing Level | Minimally processed (chopped) | Processed (steamed and flattened) | Highly processed (pre-cooked, rolled thin) |
| Cooking Time | Long (15–30 minutes) | Medium (5–10 minutes) | Short (1–5 minutes) |
| Texture | Chewy, hearty | Softer, but retains shape | Soft, mushy |
| Glycemic Index | Lower (around 53) | Medium (around 57) | Higher (around 83) |
Health Implications of Processing
Processing alters oats in a few key ways that affect how your body uses them. The most significant changes relate to cooking time, texture, and glycemic response. Thinner, more processed oats like instant oats have a higher glycemic index, meaning they are digested and absorbed more quickly, which can cause a more rapid blood sugar spike. Conversely, less processed oats like steel-cut or thick-rolled oats are digested more slowly, leading to a more sustained release of energy and a lower impact on blood sugar levels. This sustained energy release is beneficial for weight management and for people managing diabetes. The healthiness, therefore, depends on the type of oat you choose and any additives present. Plain, minimally processed oats remain a nutritious, fiber-rich whole grain. You can find more information on the different types of oats and their nutritional value at The Whole Grains Council website.
Conclusion
Yes, oat flakes are processed food, but the term 'processed' covers a wide spectrum. Rolled oats, or oat flakes, are best described as minimally processed whole grains, while instant flavoured oatmeal packets are ultra-processed. The key takeaway is that not all processed foods are unhealthy. Plain oat flakes, even with minimal processing, retain their valuable fiber, vitamins, and minerals. Consumers should focus on the degree of processing and scrutinise ingredient lists, especially for added sugars, salt, and preservatives, to ensure they choose the healthiest option. Choosing minimally processed versions of oats is a simple and effective strategy for promoting overall health and well-being.
