Smoothies are a delicious and nutritious way to start the day. They provide a boost of fruits, vegetables, protein, fiber and other nutrients to give you energy. Oats are a common ingredient added to smoothies to make them more filling, provide fiber and add nutrition. But with so many types of oats available, it can get confusing. So can you use quick oats instead of rolled oats in a smoothie? Let’s take a closer look.
What are Rolled Oats?
Rolled oats, also known as old-fashioned oats, are whole oat groats that have been steamed and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they keep longer without going rancid. Rolled oats provide several benefits:
- Higher fiber – Rolled oats have about 5 grams of fiber per 1/4 cup uncooked oats. The fiber helps keep you full and promotes digestive health.
- More chewing – Rolled oats have a chewier texture that requires more chewing. This slower digestion may help control blood sugar.
- Nutrient-rich – Rolled oats provide B vitamins, iron, zinc, magnesium and antioxidants.
What are Quick Oats?
Quick oats are simply rolled oats that have been chopped into smaller pieces and rolled thinner. This allows them to cook faster, in about 1-3 minutes. Some key differences between quick oats and rolled oats include:
- Texture – Quick oats have a softer, mushier texture compared to chewy rolled oats.
- Glycemic index – The smaller size and thinner flakes of quick oats causes them to be digested quicker, raising blood sugar faster. Rolled oats have a lower glycemic index of 55 compared to quick oats at 69.
- Nutrients – Quick oats are typically less nutrient-dense since they are processed more.
Using Quick Oats in Smoothies
You can use quick oats in smoothies, but they will provide a different texture and nutrient profile. Here is how quick oats compare to rolled oats in smoothies:
| Quick Oats | Rolled Oats |
|---|---|
| result in a thinner, less creamy smoothie texture | create a thicker, creamier smoothie texture |
| don’t retain shape or texture | retain some shape and give a chewy texture |
| add a porridge-like consistency | add fiber that is still noticeable |
| lack the hearty oat flavor | provide full-bodied oat flavor |
| raise blood sugar faster due to finer grind and higher GI | result in a slower blood sugar rise due to coarser grind and lower GI |
The differences are subtle, but noticeable. Rolled oats generally provide more texture and a richer oat flavor in a smoothie compared to quick oats. However, in a pinch, quick oats can still add valuable fiber, nutrients and thickness.
Best Practices for Adding Oats to Smoothies
To get the most benefits from adding oats to smoothies, follow these tips:
- Use rolled or old-fashioned oats – they have more texture and fiber.
- Grind the oats first – this prevents a gritty smoothie.
- Soak the oats – soaking softens the oats so they blend better.
- Limit to 1/4 to 1/2 cup oats per smoothie – too much impacts texture.
- Add oats last – blend wet ingredients first before adding oats.
- Use a high-speed blender – this breaks down oats and fibers for a smooth consistency.
- Store in refrigerator – oats may thicken smoothies left at room temp too much.
- Drink promptly or stir before drinking – separation can occur but is natural.
Healthy Oat Smoothie Recipes
Here are 3 nutritious and delicious oat smoothies to try:
Strawberry Banana Oat Smoothie
- 1 cup almond milk
- 1/2 banana
- 1/2 cup strawberries
- 1/4 cup rolled oats
- 2 Tbsp. peanut butter
- 1 tsp. honey (optional)
Blend all ingredients until smooth. Tastes like dessert for breakfast!
Pumpkin Pie Oat Smoothie
- 1 cup almond milk
- 1/4 cup canned pumpkin
- 1/4 cup rolled oats
- 1 Tbsp. chia seeds
- 1 tsp. pumpkin pie spice
- 1 tsp. maple syrup
Blend until fully combined and frothy. Sprinkle with additional pumpkin pie spice.
Green Tropical Oat Smoothie
- 1 cup coconut water
- 1/2 banana
- 1/2 cup pineapple chunks
- 1/4 cup rolled oats
- 1 handful spinach
- 1 Tbsp. shredded coconut
Blend all ingredients together until smooth. Top with extra shredded coconut.
The Bottom Line
While quick oats will work in smoothies, rolled oats generally provide more texture, flavor and nutritional benefits. Soaking rolled oats before blending softens them up for a smooth texture. Limit oats to 1/4 – 1/2 cup per smoothie to prevent texture issues. And always use a high-speed blender for the creamiest results. With some trial and error, oat smoothies can become a healthy morning ritual.
