Nutritional Advantages of Using Steel-cut Oats vs. Rolled Oats

Recently, steel-cut oats have been gaining popularity in nutrition circles.  Are there any real advantages to using steel-cut oats?  Here is a quick comparison/contrast of steel-cut oats (also called Irish Oats) over the more traditional rolled oats.  The samples used were 1/4 cup servings.

• Calories:  Steel-cut oats (140 calories) have fewer calories than traditional rolled oats (160 calories).
• Protein:  The two types have the same amount of protein, 5 grams.
• Fat:  Both types have only 2.5 grams of fat.  However, steel-cut oats have .5 grams of saturated fat, while rolled oats have 0 grams of saturated fat.
• Carbohydrates:  Steel-cut oats and traditional rolled oats each have 27 carbohydrates.
• Fiber:  Many people believe that steel-cut oats have more fiber than rolled oats.  However, in reality, they both have the same amount of fiber–4 grams in a 1/4 cup serving.
• Calcium:  Both types have identical amounts–2% of the recommended daily allowance.
• Iron:  The two types of oats have high iron content with 10% of the recommended daily allowance.
• Sugar:  In this arena, steel-cut oats is the slight forerunner with 0 grams of sugar.  On the other hand, rolled oats have 1 gram of sugar.  Both are low in sugar making them advantageous for people watching their sugar levels.
• Glycemic Impact:  Overall, the two seem fairly equal in nutrition.  The main difference is their effects on insulin levels.  Steel-cut oats are lower on the Glycemic Index, making them a better choice for diabetics and those watching their weight.

Why the difference?  Rolled oats are processed more than steel-cut oats.  Rolled oats are steamed, rolled into flakes, steamed once again, and then toasted.  Steel-cut oats are literally coarsely chopped whole oat groats.    Because they are left closer to their natural state, they are lower on the Glycemic Index.  Nevertheless, both have a low glycemic impact for grains.

One practical advantage rolled oats has over steel-cut is the speed of cooking.  Steel-cut oats require much longer cooking time–about 20-30 minutes on the stove top.  Rolled oats take a mere 5 minutes to cook on the stove.

There is also a greater water-to-oats ration when cooking.  Steel-cut oats usually require 3 or 4 cups of water for every 1 cup of oats.  Compare that to rolled oats which require only 2 cups of water for each cup of oats.

Either choice will bring multiple health benefits.  A diet including oats decreases risk of cardiovascular disease, diabetes, hypertension, and obesity.

For more information on nutrition and improving your fitness, contact me.  I am committed to helping you change your lifestyle for good.