Keep in mind that cooking or heating reduces their resistant starch content. Interestingly, there are multiple types of oats. While you're probably heard that oatmeal is good for you, you might not realize just how many health benefits of steel-cut oats there really are. Pair your steel-cut oatmeal with some protein, like cottage cheese, peanut butter or an egg, to enjoy a more balanced breakfast (learn more about how to enjoy oatmeal when you have diabetes). Standard packaged oats you’ll find at the store (like Quaker, for example) begin as oat groats that are first dehusked and rolled into flakes, then are treated with wet steam and toasted lightly in order to stabilize the grains. “This is especially important due to the fact that as we age, it’s not uncommon to see cholesterol levels rise.” Here are the nutrition facts for one ¼ cup serving of uncooked steel cut oats. From least to most processed here is a snapshot of oats: 9 Health Benefits of Eating Oats and Oatmeal. For stovetop cooking, simply place the oats and liquid in a pot. The answer is twofold. Storage container: An influential piece to improving shelf life. On the other hand, rolled and instant oats are steamed and flattened during manufacturing, causing them to lose some or all of the grain’s bran. Both oats and quinoa help you reduce weight in their own way. Studies in both humans and animals further suggest that oat fiber may help reduce fat accumulation, especially belly fat (8, 9). Oats boast a rich supply of beta glucan, a type of soluble fiber that plays an important role in heart health and proper digestion (2). Research also suggests that the soluble fiber in oats could help lower blood pressure, although this effect isn't as clearly understood. Note that steel-cut oats are also rich in insoluble fiber, which can help with weight loss, making it the best choice. Steel cut oats -- also called Scotch, Irish or Pinhead oats -- are nearly identical to old-fashioned, rolled oats in nutrition. Try going for for steel-cut or old-fashioned rolled oats the next time you make overnight oats or hot oatmeal. On the one hand, Steel Cut oats are the closest thing you can find to oats in their original form. Healthline Media does not provide medical advice, diagnosis, or treatment. If you don't want to wait so long for breakfast in the morning, you can also cook steel-cut oats overnight. They also take longer to digest, have a slightly higher fiber content, and may have a lower glycemic index (which means they release energy more slowly and have less of an impact on blood sugar) than rolled or instant oats. Oatmeals have soluble fibers that make you feel full for longer. Steel-cut oats are considered a healthy form of oatmeal and contain 23g of net carbs per quarter cup of dry oats. Steel cut oats are particularly rich in resistant starch and fiber, both of which may support weight loss, heart health, blood sugar control, and digestion. Because steel cut oats are whole grain, they are considered a complex carbohydrate. However, steel cut oats are denser because they haven't been steamed and flattened. Steel-cut or rolled, oatmeal is a healthy gluten-free food—as long as you prepare it right. Furthermore, your body can’t fully digest soluble fiber, which further slows the absorption of carbs into your bloodstream and boosts feelings of fullness. Upton explains that steel-cut oats have roughly the same nutrition profile as old-fashioned or instant oats, since they're all made from the same oat groat. (Try these 8 foods to help you poop.). Steel cut oats are one of the least processed oat varieties. Bring to a simmer and allow the oats to cook, stirring occasionally, for about 30 minutes — or until tender and cooked through. They boost heart health by lowering LDL (bad) cholesterol and blood pressure, help with diabetes management and blood sugar control, keep you feeling full for longer, and can prevent or relieve constipation. If you've ever tried steel-cut oats, you know that they don't look anything like old-fashioned or instant oats. Steel cut oats are high in both soluble and insoluble fiber. But while they look very different, these three types of oats are more similar than you might think. 7 Tasty and Healthy Overnight Oats Recipes, 9 Health and Nutrition Benefits of Oat Bran, 14 Healthy Whole-Grain Foods (Including Gluten-Free Options), Is Eating Raw Oats Healthy? Oats, including steel-cut oats, may be particularly good for this. If you’re over 40 and looking for a seriously healthy breakfast, look no further than steel-cut oats. Rolled oats are steamed and pressed, whereas steel-cut are cut into smaller pieces and have a chewier texture. These choices contain a higher amount of soluble fiber, which helps better regulate blood sugar and are minimally processed to slow digestion. Old-fashioned oats take about five minutes on the stovetop and have a bit more bite. Using steel-cut oats makes for a particularly hearty and satisfying bowl of oatmeal, since they are less processed and a little more flavorful than rolled or instant oats. You can likewise use steel cut oats in baked oatmeal or overnight oats. To make instant oats, rolled oats are steamed, dried, and flattened again. If you buy through links on this page, we may earn a small commission. "I also put dried fruit with them so the fruit adds some nice added texture and sweetness. Oats are one of the world's healthiest and most nutritious foods. Oatmeal is delicious, comforting and has some serious evidence-backed health benefits. Both are raw when bought, but steel-cut oats may take a bit longer to cook. But whether you choose quick, old-fashioned, or steel cut oats, they all provide roughly the same nutrition: about 4 grams of fiber, 4-6 grams of protein per … Although small in size, it plays a significant role in your wellness by producing hormones that help regulate your … Sure, oats can be a bit bland, but think of them as a blank slate: They absorb the flavor of whatever you mix in. The resistant starch and fibers in steel cut oats function as prebiotics, which support healthy digestive function by encouraging the diversity and growth of beneficial bacteria living in your digestive tract (4). Steel cut oats contain a variety of important nutrients and are particularly high in beta glucan, a unique type of fiber. While some people think that old-fashioned and instant oats have less fiber than steel cut oats, this isn't true—all three types have the same amount of fiber per serving. This community of bacteria is called your gut microbiome. Steel cut oats keep you full longer. The difference is in the processing and therefore texture. Steel cut oats are minimally processed, require more cooking time than regular oats, and have a different texture and flavor. Here’s our process. Plus, eating oatmeal is good for your health. When most people think of “oats,” they’re thinking of rolled oats. Thus, they take much longer to cook than other types of oats. Rolled vs Steel-Cut vs Quick Oats: What's the Difference? While rolled oats and instant oats look like soft, light flakes, steel-cut oats look more like tiny beige pellets. They’re considered a whole grain. Like all other grains in whole or cracked form, steel-cut oats rank lower than rolled oats on the glycemic index (GI), which ranks carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose). Nutrition, Benefits, and Uses, 14 Foods to Avoid (Or Limit) on a Low-Carb Diet. For every 1 cup (160 grams) of steel cut oats, you’ll need about 3 cups (710 mL) of a cooking liquid like water or milk. Foods that are rich in antioxidant, particularly cherry, may help fight against gout attacks, this is according to University of Maryland Medical Center. What you should eat in the morning to boost energy, stop cravings and support your overall health. You can also add toppings like berries, sliced apples, chia seeds, nuts, nut butter, cinnamon, and brown sugar. Steel cut oats are spared processing steps that rolled oats go through, giving them a lower glycemic index and making it more difficult for digestive enzymes to break down the starch found in them. They boost heart health by lowering LDL (bad) cholesterol and blood pressure, help with diabetes management and blood sugar control, keep you feeling full for longer, and can prevent or relieve constipation. Oatmeal is a classic breakfast food for a reason: its a hot, stick-to-your-ribs kind of meal that is infinitely customizable. The only thing is that that means you’re eating the residual flour in your oatmeal. A complex carbohydrate is harder for your body to break down and use, so it takes longer and provides a more sustained energy source. While old-fashioned and instant oats offer the same health benefits, steel-cut oats have a dense texture and nutty flavor that some people find more satisfying. Here's more about the nutrition of steel-cut oats and why they're such a great choice. Sign In Steel-cut oats take longer to cook, contain the most nutrients (and antinutrientslike phytic acid), and taste nuttier than conventional oats. If you eat steel-cut oats (or other types of oats) often, you may have noticed that they keep you full for hours. Keep in mind that weight loss is complex. Intact fibers may lower cholesterol more efficiently than fibers that have been broken down (6). by increasing in volume. A review of 64 human studies found that regular oat intake contributed to significant reductions in total and LDL (bad) cholesterol by up to 19% and 23%, respectively (5). Choose old-fashioned or steel-cut oats. Here are 14 healthy whole-grain foods to add to your…. So, one serving of steel cut oats is ¼ cup dry, while one serving of old-fashioned or instant oats is ½ cup dry. Because steel cut oats retain more of the whole grain and have a smaller surface area, they don’t readily absorb water. Having oats will up your nutrient intake. To make steel-cut oats, the groats are roasted to make them more shelf-stable, then chopped into pieces. The cholesterol-lowering benefit in oats is derived from its soluble fiber called beta glucan. Steel cut oats boast a variety of important nutrients, making them a healthy addition to almost any diet. Steel cut oats are also a decent source of plant protein, which may be especially beneficial if you’re following a vegan or vegetarian diet. Oats are among the richest sources of resistant starch and soluble fiber, both of which play valuable roles in regulating blood sugar. Recent research has shown that children who eat cooked oatmeal in the morning have a lower risk of obesity and better overall intake of critical nutrients (ONeil, 2015). However, the most common oatmeal, steel cut oats, rolled oats and quick oats, each have different expiration dates. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Eating oats and oatmeal has many benefits for weight loss and optimal health. Including steel cut oats in a balanced diet may encourage weight loss. Steel Cut and Instant oatmeal are on opposite ends of the oatmeal processing spectrum. Our website services, content, and products are for informational purposes only. Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, our tips for making any kind of oatmeal better, more information on the best and worst foods to eat for your heart, how to enjoy oatmeal when you have diabetes, steel-cut oats overnight in a slow cooker. The Dietary Guidelines for Americans (DGAs) recommend that adults get 25 to 31 grams of fiber each day. For extra protein, mix in egg whites, Greek yogurt, or protein powder. yourhealthstore Whole Grain Gluten Free Steel Cut Oats 500g Made from High Quality British Oats 4.5 out of 5 stars 41 £5.49 £ 5 . Just make sure to drink plenty of water as well, since water binds with soluble fiber and makes your stool softer and easier to pass. Are Steel-Cut Oats Healthier Than Other Types? Oats’ fiber may contribute to feelings of fullness, which may in turn lead to reduced calorie intake (7). If you're on a strict gluten-free diet, look for steel cut oats that are labeled "gluten-free.". The original oat kernel is cut once or twice with a steel blade to create them ( also known as Irish Oats). Yet, steel cut oats are probably best known for their fiber content. If you want steel-cut oatmeal that's ready as soon as you wake up, prepare it in a slow cooker overnight. Steel-cut oats have just slightly fewer calories than rolled. Eating raw oats on their own or adding raw oats to smoothies or yogurt can be perfectly safe and healthy — as long as you choose the right type of oatmeal. https://www.eatingwell.com/article/153357/the-right-way-to-prepare-oatmeal-and-5-tips-for-making-it-better/attachment/2013602/. They also contain some plant-based protein and iron. They’re very nutritious Steel cut oats, also known as Scottish or Irish oats, are less common, so you may wonder what differentiates them from other kinds of oats. Nutritionally steel cut and rolled oats are no different. They also take the longest amount of … (Here's more information on the best and worst foods to eat for your heart.). Steel cut oats are minimally processed, require more cooking time than regular oats, and have a different texture and flavor. Steel cut oats are a minimally processed oat product that takes longer to cook but retains slightly more nutrients than other oat varieties. I don’t believe they’ll need more water, just more time. They take longer to soak. Other Health Benefits Aids in Weightloss. Steel cut oats also have a unique taste and texture. “Oatmeal is a great source of soluble fiber, which may help lower LDL (the “bad”) cholesterol,”registered dietitian Colleen Christensen tells us exclusively. 24 hours is my recommendation. Portion it to 1/2- 1/4 cup of uncooked oats for one person per jar. You can also cook steel-cut oats overnight in a slow cooker or Instant Pot. I don’t believe in counting calories now (but for the 10 years I was overweight, I obsessed over them. Here are the key…. Steel-cut, quick-cook and rolled oats are fairly comparable per half-cup serving in protein, carbs, fiber, fat, calcium, iron, and nearly equal in sugar. )Talking about calories here, however, demonstrates an important point. Cereal is a popular breakfast food, but it's often loaded with sugar and other unhealthy ingredients. This article tells you everything you need to know about steel cut oats. © 2005-2021 Healthline Media a Red Ventures Company. "My absolute favorite way is to cook up steel-cut oats in my rice cooker so that they are ready when I wake up," Upton says. 49 (£10.98/kg) £5.99 £5.99 (Get our tips for making any kind of oatmeal better.). If you want to add them to your diet, steel cut oats make a hearty porridge that you can customize with your favorite toppings. Oats (Avena sativa) make a scrumptious breakfast cereal and are often used in baking. Steel cut oats frequently last three to five years, rolled oats between one to two years and quick oats have a shorter lifespan which ranges about six to nine months. Instant oats take about a minute to cook on the stovetop or microwave and have a slightly mushy texture. I simply boil water, and pour about a cup over 2 TBS of whole oats. Adding oats to your diet doesn’t guarantee any specific results. Here's how to make oatmeal that's good for you. Here are 9 health and nutrition benefits of oat bran. Maintaining a healthy gut microbiome is linked to numerous benefits, including reduced constipation, lower inflammation, and the management of symptoms associated with inflammatory bowel diseases (IBDs) like ulcerative colitis (4). Offers may be subject to change without notice. Steel cut oats take longer to prepare than regular or quick oats, but they make a scrumptious, nutty oatmeal. © 2021 EatingWell.com is part of the Allrecipes Food Group. There are many ways to prepare steel cut oats, but the most popular choice is to eat them as a hot breakfast cereal or porridge. There's tons of research to prove that eating plenty of fiber can help with blood sugar control and promote healthy cholesterol levels in patients with type 2 diabetes. Research suggests that the fiber in steel cut oats may help lower cholesterol levels and reduce your risk of heart disease. If you're feeling a little blocked up down there, adding steel cut oatmeal to your daily routine could help. To boost antioxidant level in the body, take oat with blueberries, raspberries, strawberries or cherries. This, in turn, slows the conversion of the starches to sugar in the body, and your belly stays happily satisfied. Reason number 1: Oats can go bad more quickly if they’re not commercially processed. "All oats, whether they are steel-cut, quick or old-fashioned, are from the same oat groat," says Jule Upton, M.S., R.D., cofounder of Appetite for Health. The major differences between the three types of oats are cooking time and texture. Maybe like the lime juice it’s just worth a try to see if you like the result. "Oats are proven to help lower harmful LDL cholesterol levels in the blood," Upton says. Steel-cut oats have several amazing health benefits. Most people cook steel cut oats on the stovetop, but you can use a slow cooker or electric pressure cooker if you prefer. If you want to have an optimum nutritional value, go for steel-cut or old fashioned oats. They’re also appropriate for savory dishes. Steel cut oats are a great way to give your body a lasting source of energy to start your day. Stir in Parmesan or Gruyère cheese and top with a poached egg before serving. On average, a batch of steel cut oats takes about half an hour to prepare, whereas rolled or instant oats take just a few minutes. A review of 16 studies associated oat intake with significant reductions in fasting and post-meal blood sugar levels, as well as elevated insulin levels, in people with type 2 diabetes (3). To cook steel-cut oats on the stovetop, bring one cup of milk or water to a boil, then add ¼ cup of oats and simmer everything for 20 to 30 minutes with sweetener and spices. This is thanks to a soluble fiber called beta-glucan, which turns into a gel-like substance when mixed with water. Steel-cut whole oats are way more nutritious than instant oatmeal, or partially chopped, fresh oats. Again, that's thanks to beta-glucan, a type of soluble fiber and a true all-star when it comes to nutrition. There’s a misconception that instant oats are somehow inferior and steel-cut are the most nutritious. Steel-cut oats have several amazing health benefits. And it is so simple to make - no cooking! In general, you should stay away from prepackaged or instant oatmeal because they may have artificial flavorings and added sugar. Thus whichever you prefer, both are good for diabetics. Steel cut oats are the least processed and therefore maintain the best texture when cooked.