In This ArticleView AllIn This ArticleSteel-Cut Oats vs Rolled & Instant OatsNutritionHealth BenefitsHow to Cook Them
In This ArticleView All
View All
In This Article
Steel-Cut Oats vs Rolled & Instant Oats
Nutrition
Health Benefits
How to Cook Them
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Oatmeal is a simple, inexpensive breakfast staple that’s easy to customize with various toppings and mix-ins. Using steel-cut oats makes for a particularly hearty and satisfying bowl of oatmeal, since they are less processed and offer a chewy, almost nutty flavor compared to rolled or instant oats.
While you’ve probably heard that oatmeal is good for you, you might not realize just how many health benefits of steel-cut oats there really are. Here’s more about the nutrition of steel-cut oats and why they’re such a great choice.
Related:How to Prepare Oatmeal and 5 Tips for Making it Better
Steel-Cut Oats Versus Rolled & Instant Oats
If you’ve ever tried steel-cut oats, you know that they don’t look anything like old-fashioned or instant oats. Whilerolled oats and instant oatslook like soft, light flakes, steel-cut oats look more like tiny beige pellets. But while they look very different, these three types of oats are more similar than you might think.
“All oats, whether they are steel-cut, quick or old-fashioned, are from the same oat groat,” says Julie Upton, M.S., RD, co-founder of Appetite for Health. To make steel-cut oats, the groats are roasted to make them more shelf-stable and then chopped into pieces. To make old-fashioned oats (AKA rolled oats), the groats are steamed to make them soft, then “rolled” and flattened. To make instant oats, rolled oats are steamed, dried, and flattened again.
The major differences between the three types of oats are cooking time and texture. Instant oats take about a minute to cook on the stovetop or microwave and have a slightly mushy texture. Old-fashioned oats take about five minutes on the stovetop and have a bit more bite. Steel-cut oats take about 30 minutes on the stovetop and have a chewy, nutty texture.
Steel-Cut Oats Nutrition Facts
Steel-cut oats are high in bothsoluble and insoluble fiber. They also contain some plant-based protein and iron. Here are the nutrition facts for one ¼ cup serving of uncooked steel-cut oats, per theUSDA.
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. 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. However, steel-cut oats are denser because they haven’t been steamed and flattened. So, one serving of steel-cut oats is ¼ cup dry, while one serving of old-fashioned or instant oats is ½ cup dry.
One thing to keep in mind about oats is that while they’re naturally gluten-free, many brands contain trace amounts of gluten due to cross-contamination from processing the oats on the same machinery as wheat and other gluten-containing grains. If you’re on a strict gluten-free diet, look for steel-cut oats that are labeled “gluten-free.”
Health Benefits of Steel Cut Oats
Heart Health
“Oats are proven to help lower harmful LDL cholesterol levels in the blood,” says Upton. “Decades worth of research shows that they are effective at improving cholesterol levels.” This is thanks to a soluble fiber called beta-glucan, which turns into a gel-like substance when mixed with water.
Research, like a 2022 review inFood Chemistry, also suggests that the soluble fiber in oats could help lower blood pressure, although this effect isn’t as clearly understood.
This is all great news for heart health. According to theCenters for Disease Control and Prevention (CDC), keeping your blood pressure and cholesterol levels within the healthy range can significantly reduce your risk of heart disease, heart attack and stroke.
Diabetes Management
Satiety
If you eat steel-cut oats (or other types of oats) often, you may have noticed that they keep you full for hours. Again, that’s thanks to beta-glucan, a type of soluble fiber and a true all-star when it comes to nutrition.
Relieving and Preventing Constipation
If you’re feeling a little blocked up down there, adding steel-cut oatmeal to your daily routine could help. The2020-2025 Dietary Guidelines for Americansrecommend that adults get 25 to 31 grams of fiber each day. In addition to the benefits listed above, the 5 grams of fiber in one serving of steel-cut oats can help prevent or relieve constipation. according to theNational Institute of Diabetes and Digestive and Kidney Diseases. 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.
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How to Cook Steel-Cut Oats
To cooksteel-cut oats on the stovetop, bring one cup of milk or water to a boil (stay close if you’re boiling milk because it can boil over very quickly), then add ¼ cup of oats and simmer everything for 20 to 30 minutes with sweetener and spices.
If you don’t want to wait so long for breakfast in the morning, you can also cook steel-cut oats overnight. “My absolute favorite way is to cook up steel-cut oats in my rice cooker so that they are ready when I wake up,” says Upton. “I also put dried fruit with them so the fruit adds some nice added texture and sweetness. I then top my bowl of oats with some fresh or frozen fruit and plain nonfat Greek yogurt for an additional pop of protein.” You can also cooksteel-cut oats overnight in a slow cookeror Instant Pot.
The Bottom Line
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