Why is steel cut oatmeal better

Steel-cut and rolled oats are both derived from raw oat kernels groats. Their biggest difference is in the way they're processed afterward. Steel-cut oats are cut into smaller pieces with a sharp blade. You might also see these labeled as Irish oatmeal. Scottish oatmeal, on the other hand, is traditionally stone-ground, resulting in bits and pieces of various sizes.

Both steel-cut and stone-ground oats take longer to cook than do rolled oats — about 20 to 30 minutes — and result in a chewier texture. They may also take a bit longer to digest, which may make you feel a bit fuller than a similar portion of rolled oats. Steel-cut oats, top, are cut into smaller pieces.

Rolled oats, bottom, have been steamed and rolled into thin flakes. Rolled oats — regular or old-fashioned — are oat groats that have been steamed and then rolled into thin flakes.

This process gives the oats a longer shelf life and quicker cooking time — around five minutes. While the nutritional value looks pretty similar, from grams of protein to grams of carbs, one key fact is that steel-cut oats are less processed, since they are never flattened by heat or pressure.

Not only do you feel fuller longer, your glycemic index will thank you. Steel-cut oats take a bit more time to digest, taking longer to convert to sugar. This prevents your body from dreaded sugar spikes and crashes. If you have type two diabetes, then you may want to go the extra mile — and take the extra cooking time — for steel-cut. But hey, both steel-cut oats, quick oats and rolled oats are a whole grain with a solid amount of grams of protein per half-cup serving. And both reduce — and actually remove — bad cholesterol from your heart.

Not many foods can move mountains like oats can! OK, are steel-cut oats really worth it? We say taste them for yourself! However, there are ways to make them easy, like soaking them overnight or cooking them in a crockpot. You can give them a try and see what you like. You can find this product at most grocery stores, usually right next to its buddies, quick oats and rolled oats. We hope you like it. September 28, By Anytime Fitness. Oats: Steel-Cut Vs. Rolled, Which Is Best? Share on facebook.

Share on twitter. Share on linkedin. Share on pinterest. According to a review , one observational study found that participants who ate oatmeal had a reduced risk of obesity.

Both short- and long-term intake of oats helps reduce weight in people with overweight and type 2 diabetes , as well as in healthy individuals. This effect could be the oats high fiber content that makes people feel full and reduces their calorie intake. Whole oats are slower to digest and have lower GI scores than quicker forms of oats. Steel-cut oats have a GI score of about 53 , and rolled oats — of about Steel-cut oats may take longer to digest, reducing spikes in blood sugar.

Both oat types are better choices than other forms, such as instant oats, which have a GI of about A review notes that the beta-glucan fiber in oats is partially responsible for reducing blood glucose levels and the risk of heart disease , type 2 diabetes, and cancer.

Oats are naturally gluten free and may be an ideal substitute for many products containing gluten. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains.

Both steel-cut and rolled oats have comparable health benefits. They also have similar nutritional profiles and contain many of the same healthy compounds and fibers. Specific groups of people may prefer one type of oats over the other depending on their preferences and needs.

Steel-cut oats can help a person feel full for longer, which could help them manage their weight. Steel-cut oats are a complete form of oats with little processing, which means they take longer to digest than quick or rolled oats. Authors of a review note a relationship between lower body mass index and a diet rich in whole grains, such as oats.

Steel-cut oats have a slightly lower GI score than rolled oats. People watching their blood sugar, such as those with diabetes, may want to choose lower GI foods whenever possible. As steel-cut oats and rolled oats have similar benefits, the primary considerations for the average person choosing between the two are cooking time and texture.

Steel-cut oats undergo minimal processing, and their hard exterior can take 15—30 minutes or more to cook, depending on the method. In contrast, the manufacturing process breaks down rolled oats further.

During cooking, they allow in more liquid and cook faster, taking around 5—10 minutes before they are ready. Texture is another factor a person may wish to consider. Steel-cut oats tend to have a firmer and chewier consistency, even when fully cooked.

Rolled oats, on the other hand, have a more consistent texture, although they may still be chewier than instant or quick oats. A person can use either form of oats to prepare breakfast cereal. However, for other uses, such as replacing rice or other grains, the texture of steel-cut oats may provide a more suitable alternative. For foods where consistency is important, such as baked goods, rolled oats may well be a better option.

If a person is looking to curb their hunger, they may wish to consider steel-cut oats. Because of the large, unbroken pieces, steel-cut oats take longer to digest, which helps reduce appetite.