June 17, 2025, 9:01 am | Read time: 4 minutes

Oats are a true all-rounder in healthy nutrition—but not all types are the same. Whether hearty, delicate, or soluble: Each variant has its own advantages and is suitable for different needs and preferences. FITBOOK shows how oats differ, how they affect your digestion and energy, and which type best fits your lifestyle.

Origin of Oats

Oats (Avena sativa) are among the oldest grains and likely originated from the area between the Black Sea and the Caspian Sea.¹ Evidence of oat cultivation dates back several thousand years, initially appearing in Europe as a weed in wheat and barley fields.² Over the centuries, oats became an important crop, especially in cooler and wetter regions like Northern Europe, where they proved to be a robust and resilient grain. Today’s oats are produced by gently steaming and rolling oat grains, making them more durable and preserving their valuable nutrients.

Delicate and Hearty Oats—Both Whole Grain, but Not the Same

“Both types of oats are whole grain products and consist of the entire oat grain, including the outer layers and germ,” explains Anja Schwengel-Exner, a nutrition expert at the Consumer Center. Despite the identical starting point, delicate and hearty oats differ significantly in production—and thus in consistency and application.

Hearty Oats: Coarse, Firm, Versatile

Hearty oats—also known as large-flake oats—are characterized by a firm, crunchy texture. For their production, whole, dehulled oat grains are directly rolled into flakes. This coarse structure makes them ideal for use in mueslis, bars, bread doughs, or savory pastries.

Delicate Oats: Fine, Soft, Ideal for Porridge

Delicate or small-flake oats, on the other hand, go through an intermediate step: The oat kernels are first ground into groats before being rolled. This gives them their softer, finer structure. They are particularly suitable for creamy dishes like porridge, for binding patties, or as a component in breading.

Soluble Oats: For Light Diets and Baby Food

In addition to the classic varieties, there is also a particularly fine form: soluble or melt-in-the-mouth oats. These are made from whole grain oat flour and are characterized by their ability to quickly dissolve in liquids.

“This makes them particularly suitable for infant nutrition, shakes, porridge, or light diets—anywhere easily digestible food is needed,” says Schwengel-Exner. Despite the fine consistency, soluble oats also contain all the nutrients of the whole oat grain.

Nutrients and Satiety

Oats are rich in fiber, plant-based protein, vitamins, and minerals—especially iron, magnesium, zinc, phosphorus, and B-group vitamins (such as B1, B2, B6, and folic acid).³ These nutrients support energy metabolism, the nervous system, blood formation, and the immune system.

Also noteworthy is the high-quality amino acid profile of oats. They contain all nine essential amino acids, including leucine, isoleucine, lysine, and methionine, making them a particularly complete plant-based protein source compared to other grains.

Another important ingredient is the soluble fiber beta-glucan, which causes blood sugar levels to rise slowly after eating. This contributes to a longer-lasting feeling of fullness and can prevent cravings. Additionally, beta-glucans have cholesterol-lowering and anti-inflammatory effects.

Hearty oats contain slightly more insoluble fiber due to their coarser structure, which stimulates digestion and also contributes to long-lasting satiety.⁴

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Conclusion

The choice of the right type of oats depends greatly on the intended use. Whether coarse for mueslis, fine for porridge, or soluble for light diets—with the right product, the desired consistency and digestibility can be specifically controlled. Despite slight differences, both hearty and delicate oats provide a nutrient-rich base for a balanced meal.

*With material from dpa