Both steel-cut oats and rolled oats are whole grain oats that provide a healthy source of carbohydrates, fiber, protein and nutrients. However, they are processed differently which results in some differences in texture and glycemic index. Many people wonder if one variety is healthier than the other.
Steel-cut oats are made by cutting the whole oat groat into smaller pieces. This creates a chewier texture that can take up to 30 minutes to cook. Rolled oats are steamed and rolled into flat flakes for faster cooking. The difference in processing affects the glycemic index, a measure of how quickly blood sugar rises after eating. Steel-cut oats have a lower glycemic index, meaning the carbohydrates are absorbed more slowly. This helps control blood sugar and appetite.
Beyond these differences, steel-cut and rolled oats have very similar nutritional profiles. The choice comes down to your personal preference for texture and cooking time. Both can be part of a healthy diet when consumed in moderation as part of an overall balanced meal plan.
What are Steel-Cut Oats?
Steel-cut oats, also called Irish oats or Scottish oats, are whole oat groats that have been cut into smaller pieces by steel blades. Oat groats are the hulled kernels with the inedible hull removed. For steel-cut oats, the groats are cut into 2-3 pieces rather than being rolled. This gives steel-cut oats a chewier, nuttier texture than rolled oats.
Since the oats are not steamed and rolled like rolled oats, steel-cut oats take longer to cook. It typically takes 20-30 minutes on the stovetop. The longer cooking time allows the oats to soak up more liquid which enhances the creamy, risotto-like texture. Soaking steel-cut oats overnight can reduce stovetop cooking time.
Compared to rolled oats and instant oatmeal, steel-cut oats have less surface area exposed which slows digestion and absorption of the starch. This results in a lower glycemic index of around 55 compared to rolled oats which have a glycemic index around 80. The slower carb absorption helps control blood sugar and keeps you feeling full longer.
Nutrition Facts for Steel-Cut Oats
Here is the nutrition information for a 1/2 cup serving of dry steel-cut oats prepared with water:
| Calories | 150 |
|---|---|
| Fat | 3g |
| Carbs | 27g |
| Fiber | 4g |
| Protein | 5g |
Steel-cut oats provide a mix of complex carbohydrates, fiber, protein and nutrients. The fiber comes from the bran layer that remains intact during processing. Steel-cut oats are a good source of thiamin, magnesium, phosphorus, zinc and manganese. They also contain avenanthramides which have antioxidant and anti-inflammatory benefits.
What are Rolled Oats?
Rolled oats, also called old-fashioned oats, are whole oat groats that have been steamed and rolled into thin flakes. The steaming softens the grain so it can be pressed between rollers into flat flakes. This creates a faster cooking time compared to steel-cut oats. Rolled oats can be ready in just 5 minutes on the stovetop.
The steaming and rolling process causes more starch gelatinization which increases the glycemic index. Rolled oats have a glycemic index around 80 compared to 55 for steel-cut. The starch is more accessible and digests quicker, leading to faster spikes in blood sugar. However, rolled oats still have a lower glycemic index than many processed breakfast cereals.
Rolled oats have a softer, creamier texture than steel-cut oats. The flakes easily absorb liquid when cooked resulting in a mushier consistency. Some people prefer this softer texture while others like the firmer, chewier steel-cut oats.
Nutrition Facts for Rolled Oats
Here is the nutrition data for a 1/2 cup serving of dry rolled oats prepared with water:
| Calories | 153 |
|---|---|
| Fat | 3g |
| Carbs | 27g |
| Fiber | 4g |
| Protein | 6g |
The nutritional profile of rolled oats is almost identical to steel-cut oats. The calorie, carb, fat, protein and fiber content is nearly the same. Rolled oats are also high in B vitamins, iron, magnesium, phosphorus, zinc and manganese. The main difference is the glycemic index due to processing.
Steel-Cut vs Rolled Oats
When comparing steel-cut and rolled oats, the main differences come down to:
- Texture – Steel-cut oats are chewier while rolled oats are softer and creamier
- Cooking time – Steel-cut take 20-30 minutes to cook versus 5 minutes for rolled
- Glycemic index – Steel-cut oats have a GI of 55 compared to 80 for rolled oats
Aside from those factors, their nutrition profiles are almost identical. Let’s compare some key nutrients in steel-cut and rolled oats:
Nutrition Comparison
| Nutrient | Steel-Cut Oats | Rolled Oats |
|---|---|---|
| Calories | 150 | 153 |
| Carbs | 27g | 27g |
| Fiber | 4g | 4g |
| Protein | 5g | 6g |
| Fat | 3g | 3g |
As you can see, the two varieties have the same calorie count and nearly identical amounts of carbs, fiber, protein and fat. Both are excellent sources of nutrition to start your day.
Vitamins and Minerals
Steel-cut and rolled oats also contain the same vitamins and minerals, including:
- Thiamin
- Niacin
- Folate
- Iron
- Magnesium
- Phosphorus
- Zinc
- Manganese
The only nutritional difference between the two types of oats is the glycemic index due to processing. Steel-cut oats result in slower carbohydrate digestion and absorption.
Cost Comparison
Steel-cut oats tend to be more expensive than rolled oats. Here’s a typical price comparison:
| Oat Type | Average Price |
|---|---|
| Steel-cut oats | $0.20 per ounce |
| Rolled oats | $0.10 per ounce |
Steel-cut oats can cost around twice as much as rolled oats. This is because the steel-cutting process is more time and labor intensive, which drives up the price. Rolled oats are cheaper to produce.
However, the difference in price per serving is fairly small, around 20-30 cents. This minor price difference is negligible for most consumers, so price should not be the main deciding factor.
Cooking and Preparation
Preparing steel-cut vs rolled oats also involves some key differences:
- Steel-cut oats – Require 20-30 minutes of stovetop cooking. Can be soaked overnight to reduce cook time. Result is chewy, thick texture.
- Rolled oats – Require just 5 minutes of stovetop cooking. Quickly absorb liquids. Result is soft, creamy texture.
For rolled oats, it’s easy to quickly boil some water, add the oats, then be ready to eat in 5 minutes. Steel-cut oats take more planning since you either need to wake up 20-30 minutes earlier or do an overnight soak.
The texture is also noticeably different between the two. Some people strongly prefer chewy steel-cut oats while others like the softness of rolled. It comes down to personal taste preferences.
You can use both types of oats interchangeably in overnight oats, baked goods like oatmeal cookies or muffins, and even as breading for frying foods. Both work well in any recipe calling for whole oats.
Health Benefits
Both steel-cut and rolled oats provide excellent health benefits:
- Lower cholesterol – Oat beta-glucan lowers LDL and total cholesterol
- Stable blood sugar – Lower glycemic index controls blood glucose
- Aid digestion – Soluble fiber relieves constipation
- Reduce blood pressure – Fiber helps lower blood pressure
- Increase satiety – Keeps you feeling fuller longer
The soluble fiber in oats, called beta-glucan, has been extensively researched for its heart health benefits. It reduces LDL and total cholesterol which lowers heart disease risk. The fiber also slows carb absorption which helps control blood sugar.
Both steel-cut and rolled oats are high in soluble fiber. However, due to the lower glycemic index, steel-cut oats may have a slight edge for controlling blood sugar. But both are healthy choices.
Conclusion
In conclusion, steel-cut and rolled oats have nearly identical nutritional profiles and health benefits. They differ in texture, cooking time and glycemic index.
Steel-cut oats may be slightly preferable due to the lower glycemic index. But rolled oats provide the same nutrients and fiber in an easier, more convenient form.
The best type of oats comes down to your personal preference for texture and cooking. Both varieties fit well into a balanced diet and provide lasting energy for the start of your day. Focus on buying quality oats and preparing them in a minimally processed way without excess sugar.
The Bottom Line
- Steel-cut and rolled oats are highly nutritious whole grains.
- They have the same calories, carbs, protein, fat, vitamins and minerals.
- Steel-cut oats are chewier and take longer to cook.
- Rolled oats have a softer texture and cook faster.
- Steel-cut oats may have a slight glycemic index edge.
- Both can be part of a healthy diet when eaten in moderation.
Focus on incorporating more whole grains like oats into your meals and snacks. Choose the oat type that best matches your preferences and lifestyle. With some fruits, nuts, milk or yogurt, oatmeal makes for a nutritious breakfast. Both steel-cut and rolled oats can be a healthy addition to your diet.