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It’s no wonder your mother or grandmother insisted on making you eat your bowl of oats every morning, with the benefits classifying this humble cereal grain as a superfood.

Oats contain soluble fibre for healthy digestion, controlling blood-sugar levels and helping with weight loss.

But what is the difference between instant oats and rolled oats? Patrick outlines why a bowl of instant oats does not have the same nutritional value as the rolled variety.

The difference between the two is a matter of processing – the more similar to natural form, the better. Rolled oats take longer for the digestive system to break down which, in the spectrum of carbohydrates, makes them one of the lowest Glycemic Loads (GLs). Instant oats are processed which takes away all the natural benefits that rolled oats have.

Patrick recommends 35 grams for breakfast when losing weight and 50g for those eating to improve their overall health. This delicious recipe is bound to change your outlook on a modest bowl of oats!



  • 35g rolled oats
  • 225ml almond milk
  • 1 tbsp seeds (pre-cracked linseeds, sunflower, sesame or pumpkin seeds)
  • Xylitol or low-sodium salt to taste
  • Ground cinnamon
  • One chopped apple or pear, a sliced banana, two plums or apricots or a few handfuls of berries


  1. Place the oats in a sealable glass jar and add almond milk.
  2. Stir in the seeds and season with xylitol, salt and/or cinnamon.
  3. Depending on your liking to fruit get creative with one of the fruits mentioned above. If you have more than one, be sure to have the ratio of the fruits above to stay within a healthy GL level.
  4. Let the contents sit overnight and grab them out of the fridge on your way to work.
  5. Breakfast couldn’t be simpler than that!