Steel cut oats and flaxseed are two nutritious foods that offer many health benefits. Combining the two can be a great way to start your day with a power-packed breakfast. In this article, we’ll take a close look at steel cut oats, flaxseed, and the benefits of eating them together.
What are Steel Cut Oats?
Steel cut oats, also known as Irish oatmeal, are whole oat groats that have been cut into pieces rather than rolled and flattened like traditional oatmeal. This makes them retain more texture and take longer to cook.
Compared to rolled or instant oats, steel cut oats are less processed. This gives them a lower glycemic index, meaning they cause smaller spikes in blood sugar. They also contain more fiber, which can promote fullness and keep you feeling satisfied longer after eating.
Just one 1⁄4 cup (40 grams) serving of steel cut oats contains:
- Calories: 150
- Protein: 5 grams
- Fiber: 5 grams
- Iron: 15% of the RDI
- Zinc: 15% of the RDI
- Copper: 15% of the RDI
- Manganese: 30% of the RDI
- Thiamine: 15% of the RDI
As you can see, steel cut oats are highly nutritious. They’re a great source of protein, fiber, B vitamins, minerals like iron, zinc and manganese, and various antioxidants.
What is Flaxseed?
Flaxseed comes from the flax plant, which has been cultivated for thousands of years. It contains three main components:
- Fiber. One tablespoon (10 grams) of whole flaxseed contains 3 grams of fiber, including both soluble and insoluble fiber.
- Omega-3 fatty acids. Flaxseed is one of the richest sources of the omega-3 fat ALA (alpha-linolenic acid). One tablespoon (10 grams) contains 2,300 mg of ALA.
- Lignans. Lignans are antioxidants that can benefit heart health and may reduce cancer risk. Flaxseed contains 75–800 times more lignans than other foods.
Flaxseed also contains vitamins and minerals like thiamine, copper, manganese, magnesium, phosphorus and selenium.
Due to its excellent nutrient profile, flaxseed has been linked to many health benefits. These include improved regularity, cholesterol and blood sugar levels, as well as reduced inflammation and cancer risk.
Benefits of Combining Steel Cut Oats and Flaxseed
Combining steel cut oats and flaxseed can give you a breakfast packed with fiber, protein, healthy fats and various vitamins and minerals. Here are some of the key benefits of eating them together:
1. Increased Fiber
Both steel cut oats and flaxseed are excellent sources of fiber. Just one serving provides a significant chunk of the fiber you need each day:
- 1⁄4 cup (40 grams) steel cut oats: 5 grams fiber
- 1 tablespoon (10 grams) flaxseed: 3 grams fiber
Getting enough fiber promotes regular bowel movements and can help relieve constipation. It also helps feed the healthy bacteria in your gut, supports heart health and stabilizes blood sugar levels.
2. More Protein
Steel cut oats provide about 5 grams of protein per uncooked 1⁄4 cup (40 grams). Adding a tablespoon or two of flaxseed can help bump up the protein content even more.
Getting adequate protein is important for maintaining muscle mass, strength and energy levels, as well as keeping you full between meals.
3. Omega-3 Fatty Acids
Flaxseed is one of the best plant-based sources of omega-3 fatty acids. Just one tablespoon (10 grams) provides 2,300 mg of ALA.
Consuming enough omega-3s is important for reducing inflammation and may help prevent chronic conditions like heart disease, diabetes, arthritis and depression.
4. Variety of Vitamins and Minerals
Steel cut oats and flaxseed each provide an array of important vitamins and minerals:
- Thiamine. Supports energy production and brain health.
- Magnesium. Involved in hundreds of processes in the body.
- Zinc. Important for immune function and wound healing.
- Iron. Essential for oxygen transport in red blood cells.
- Selenium. Acts as a powerful antioxidant that defends against cell damage.
By combining these two nutritious foods, you can help cover a wider range of your vitamin and mineral needs for the day.
5. Antioxidants
In addition to vitamins and minerals, both steel cut oats and flaxseed are rich in antioxidants. These compounds help neutralize harmful free radicals and protect your cells from damage.
Some of the main antioxidants in oats include avenanthramides, phenolic acids, phytic acid and saponins. Flaxseed contains lignans and flavonoids.
Research shows that the antioxidants in both oats and flaxseed are linked to health benefits like lower cholesterol, reduced inflammation and decreased cancer cell growth.
How to Prepare Steel Cut Oats with Flaxseed
Preparing steel cut oats only requires a few simple steps:
- Combine 1⁄4 cup (40 grams) steel cut oats and 2 cups (470 ml) water or milk of your choice in a pot.
- Bring to a boil, then reduce heat to medium-low.
- Simmer for 20–30 minutes, stirring occasionally, until thickened.
- Once cooked, remove from heat and stir in 1–2 tablespoons (10–20 grams) of ground flaxseed.
- Let sit for 5 minutes before serving to allow the flaxseed to thicken the oats.
- Top with your favorite toppings like fruit, nuts, seeds or maple syrup.
Be sure not to cook the flaxseed, as this can destroy some of its beneficial nutrients. Simply stir it in after cooking.
If you prefer to save time in the morning, try making overnight oats with flaxseed:
- Combine 1⁄4 cup (40 grams) steel cut oats with 1 cup (235 ml) milk of choice in a jar or container.
- Add 1–2 tablespoons (10–20 grams) ground flaxseed and mix well.
- Refrigerate 8–12 hours or overnight.
- In the morning, top with your favorite additions like fruit, nuts or cinnamon.
Potential Drawbacks
Steel cut oats and flaxseed can fit well into a balanced diet for most people. However, there are a few things to keep in mind:
Phytic Acid in Oats
Phytic acid is a compound found in oats that can impair mineral absorption. Soaking, sprouting or fermenting oats can help reduce phytic acid.
Cyanogenic Glycosides in Flaxseed
Flaxseed naturally contains compounds called cyanogenic glycosides. In large amounts, these may be toxic due to their potential to release cyanide in the body. However, the small amount provided from a normal serving of flaxseed is not a cause for concern.
Digestive Issues
Due to their high fiber content, both flaxseed and oats may initially cause minor gas or bloating. Drinking plenty of water and gradually increasing your intake can help minimize this.
Not Suitable for a Gluten-Free Diet
Oats contain the protein avenin, which some people with celiac disease or non-celiac gluten sensitivity react to. Be sure to choose certified gluten-free oats if following a gluten-free diet.
The Bottom Line
Combining steel cut oats and flaxseed can give you an energizing, nutritious breakfast. Their fiber, protein, healthy fats and antioxidants may benefit digestion, heart health, blood sugar control, weight management and more.
However, they’re not appropriate for everyone. Some with gluten sensitivity may not tolerate oats, while others may need to limit flaxseed. Testing your personal tolerance is wise.
Nonetheless, both foods can be part of a healthy diet for most people when consumed in moderation. Adding flax to steel cut oats makes a tasty, well-balanced breakfast.