Oats lose only a little of their nutritional value in the process. They have a coarse texture and nutty flavor when made into porridge. Usually more expensive, they may require 30 minutes or more to cook. To make oat flour, just pulverize oatmeal in a blender. Use it like oat bran, above.
Oats are well worth including in a low-fat diet.
Aim for at least 20 to 30 grams of fiber a day. Oat products can be deceptive. Many other oat products, including most muffins, granola bars, and cookies, use oats merely for texture and to acquire a healthy image. A serving has only 1 gram of fiber. Many oatmeal cookies or muffins have almost no fiber, but lots of fat.