Choose wholegrain oats by comparing the ingredients and the carbohydrates in the portion you actually eat. Wholegrain doesn’t mean every portion suits your eating plan. If you also have coeliac disease, check that the pack displays the official Crossed Grain trademark.
You want to be able to include the carbohydrates in your own portion of oats when following the guidance that applies to you. According to Diabetes.nl, the right amount of carbohydrates varies from person to person.
You’re looking for a breakfast product whose ingredients and fibre content you can compare, without treating oats as a solution for diabetes. The Diabetes Fund lists oats as a possible fibre-rich source of carbohydrates at breakfast.
As well as the carbohydrate content, you need to know whether the exact product is suitable for a gluten-free diet before you buy it. The Netherlands Nutrition Centre advises people with coeliac disease to look for the official Crossed Grain trademark on oat products.
Start with the carbohydrates in the portion you actually eat, then compare the ingredients, fibre and any allergens. The Netherlands Nutrition Centre gives average figures of 23.7 g of carbohydrates and 4.4 g of fibre per 40 g of oats. Milk and toppings add to these totals.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Carbohydrates per portion | Compare total carbohydrates per 100 g and work out the amount for your weighed portion. Include milk and toppings, too. | If I count carbohydrates, I want to know how much oats I actually serve myself. Portion control is the top priority for around 36% of shoppers. |
| Fibre and wholegrain oats | Read the ingredients list and compare fibre per 100 g or per portion. | I want to choose a recognisable wholegrain staple and be able to assess its fibre content, too. Around 29% of shoppers give this their top priority. |
| Simple ingredients | Check the ingredients, sugars and total carbohydrates; assess flavourings and toppings separately. | If you want to choose the flavour of your porridge yourself, it can be better to start with a simple base. This matters most to around 21% of shoppers. |
| Suitable for coeliac disease | Check for the official Crossed Grain trademark and read the allergen information on the exact pack. | If I have coeliac disease, I need to know whether the oats are suitable for me before considering any other product features. This is the top requirement for around 14% of shoppers. |
Oats contain carbohydrates even when no sugars have been added. The Netherlands Nutrition Centre gives an average of 23.7 g of carbohydrates per 40 g of oats.
Compare the total carbohydrates using the same nutritional basis, then work out the amount for your portion, including anything you add to your porridge.
For the Brinta oats listed by Albert Heijn, the portion values are for oats prepared with semi-skimmed milk. They don’t apply to the oats alone.
Check whether a table gives values per 100 g of dry product or per prepared portion, and use the information for the liquid you add yourself.
According to the Netherlands Nutrition Centre, oats can become contaminated with gluten during processing. This means a standard pack isn’t necessarily suitable for someone with coeliac disease.
If you have coeliac disease, check for the official Crossed Grain trademark and read the allergen information on the current pack.
According to the product information, the oat option listed by Albert Heijn contains 100% oat flakes.
Quaker Original lists 100% wholegrain oats as an ingredient.
The own-label range includes a variety of fine wholegrain oat flakes.
Jumbo lists both fine and coarse wholegrain oat flakes.
Lidl lists a 500 g pack of coarse oat flakes.
ALDI lists fine wholegrain oats from Golden Bridge in a 500 g pack.
These products offer oats as a base for a portion you can choose yourself, alongside options for anyone looking for fine flakes or a quick breakfast. Always compare the label on the pack you choose. If you have coeliac disease, check separately for the Crossed Grain trademark.
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For anyone who wants to weigh out their own portion of oats and calculate its carbohydrate content.
Check the ingredients, nutritional values and allergens on the pack for this variety.
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For anyone who wants to compare an oat product by its ingredients and nutritional values.
Check the exact pack to see which grains it contains and which allergens are listed; don’t rely on the product name alone.
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For anyone who wants to factor preparation time into their choice of oats.
Check the preparation instructions and calculate the carbohydrates for the amount you actually eat.
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For anyone who wants to make a warm bowl of porridge and weigh out their own portion.
When checking the nutritional information, note the difference between dry oat flakes and porridge made with milk.
No. Wholegrain oats contain carbohydrates, so the amount you eat still matters. The Netherlands Nutrition Centre gives an average of 23.7 g of carbohydrates per 40 g of oats. According to Diabetes.nl, there is no single amount of carbohydrates that is best for everyone with diabetes.
Compare total carbohydrates on the same basis, for example per 100 g, then work out the amount for your own portion. Check fibre, ingredients and allergens, too. ‘No added sugars’ doesn’t mean oats contain no carbohydrates.
If you’re assessing the carbohydrates in your breakfast, don’t choose based on flake size alone. Fine and coarse varieties have different textures; compare the portion and nutritional values for both, as well as what you add to your meal.
Ordinary oats aren’t necessarily suitable for people with coeliac disease, as oats can become contaminated with gluten during processing, according to the Netherlands Nutrition Centre. For oats, check for the official Crossed Grain trademark and read the allergen information on the current pack.
