Oats are one of the healthiest grains available. They are a great source of important vitamins, minerals, fiber and antioxidants. Oats can be processed in different ways, including being stone cut. Stone cut oats are oats that have been cut into pieces rather than being rolled. This results in a different texture, which some people prefer. But does the stone cutting process impact the nutritional value of oats? Are stone cut oats just as healthy as regular rolled oats? In this article, we’ll take an in-depth look at stone cut oats and their health benefits.
What are stone cut oats?
Oats start off as oat groats – the whole oat kernel with the inedible hull removed. To make rolled oats, the oat groats are steamed and then pressed between rollers to flatten them into flakes. This helps decrease their cooking time.
Stone cut oats are processed differently. Instead of being rolled, the oat groats are chopped into smaller pieces using stone cutting blades. This gives stone cut oats a grittier, chewier texture than rolled oats. The pieces are not uniform in size and shape.
Some key differences between rolled oats and stone cut oats:
- Texture: Stone cut oats are chewier and grittier. Rolled oats have a softer, more uniform texture.
- Cooking time: Stone cut oats take longer to cook, up to 50 minutes. Rolled oats cook faster, in just 5-10 minutes.
- Appearance: Stone cut oats look chopped up with varying sizes/shapes. Rolled oats look uniform and flat.
- Uses: Stone cut oats work better in baking. Rolled oats are commonly used for oatmeal.
So in summary, stone cut oats and rolled oats start from the same whole oat groat. The only difference is how they are processed. Now let’s look at the all-important question – are stone cut oats just as nutritious?
Nutritional value of stone cut vs rolled oats
Luckily, the stone cutting process does not appear to significantly alter the nutritional value of oats.
According to the USDA, one cup of stone cut oats (81g) contains:
| Calories | 307 |
| Protein | 11g |
| Carbs | 54g |
| Fiber | 5.5g |
| Fat | 5.3g |
| Calcium | 21mg |
| Iron | 3.6mg |
| Magnesium | 63mg |
| Phosphorus | 523mg |
| Potassium | 429mg |
| Zinc | 3.3mg |
| Manganese | 4.4mg |
| Selenium | 31.1mcg |
And the nutritional values for an equal serving of rolled oats is nearly identical:
| Calories | 303 |
| Protein | 10.1g |
| Carbs | 54.8g |
| Fiber | 4g |
| Fat | 5.2g |
| Calcium | 22mg |
| Iron | 3.6mg |
| Magnesium | 59mg |
| Phosphorus | 523mg |
| Potassium | 429mg |
| Zinc | 3.7mg |
| Manganese | 4.9mg |
| Selenium | 37.5mcg |
As you can see, the macro and micronutrient profiles are nearly the same, with only minor variations. This makes sense because stone cutting and rolling do not remove any parts of the original oat groat. Both processing methods simply change the texture.
So in terms of vitamins, minerals, protein, carbs and fiber, stone cut oats provide the same nutritional value as rolled oats.
Oat bran
One exception is oat bran. Oat bran is the outer layer of the oat groat that is very high in soluble fiber called beta-glucan. Some of this soluble fiber is lost during the rolling process.
That’s why stone cut oat groats can contain a bit more fiber than rolled oats. However, you can also purchase oat bran as a supplement to get extra fiber.
Phytochemicals
Oats also contain beneficial plant compounds like avenanthramides and phenolic acids. One study found that the phenolic content decreased by 16-18% with rolling compared to intact oat groats.
So stone cut oats may better retain some phytochemicals. However, oats are still an excellent source of antioxidants in either form.
Cooking impacts
How you cook your oats can also impact their nutrient content. Boiling oats in water can lead to some leaching of vitamins and minerals.
Since stone cut oats take longer to cook, they may have slightly greater nutrient losses when boiled. However, this effect is likely minimal.
Overall, minor variations in phytochemicals and cooking impacts don’t appear meaningful enough to make one form “healthier” than the other. Both provide outstanding nutrition.
Benefits of oats
Now that we’ve compared the two, let’s dive into all the great health benefits oats can provide:
1. Rich source of fiber
Oats are one of the best sources of fiber, containing both insoluble and soluble types. The soluble fiber is mostly beta-glucan, which has been extensively studied for its health benefits.
Fiber slows digestion, promotes fullness, and feeds the good bacteria in your gut. It also helps lower LDL cholesterol and blood sugar levels.
2. Packed with antioxidants
In addition to fiber, oats contain many other beneficial plant compounds:
- Avenanthramides: Provide antioxidant and anti-inflammatory effects. May protect LDL cholesterol from oxidation.
- Phytic acid: An antioxidant that may inhibit cancer cell growth.
- Phenolic acids: Powerful antioxidants that may reduce heart disease risk.
- Tocotrienols: A form of vitamin E with antioxidant properties.
These compounds give oats great antioxidant capacity.
3. Rich in vitamins and minerals
Oats provide an impressive array of vitamins and minerals:
- Manganese: Whole grains are the primary source of manganese, which is important for bone health and metabolism.
- Phosphorus: Works closely with calcium to build strong bones and teeth.
- Magnesium: Vital for heart health, blood sugar control and over 300 enzyme reactions.
- Iron: Carries oxygen through your blood to cells and tissues.
- Zinc: Supports a healthy immune system and wound healing.
- Folate: Important for cell growth and DNA formation.
4. Heart healthy
The fiber, antioxidants and nutrients in oats provide several benefits for heart health:
- Lower LDL and total cholesterol
- Reduce blood pressure
- Raise HDL cholesterol
- Improve blood sugar control
- Decrease inflammation
All great ways to reduce your risk of heart disease.
5. May aid weight loss
Due to their fiber content and ability to keep you feeling full, oats may help with weight control.
Several studies found that eating oats is associated with lower body mass index (BMI) and reduced risk of obesity.
Just be mindful of added sugars in flavored oat products. Stick to plain oats or lightly sweeten them yourself.
6. Benefits digestive health
The soluble fiber in oats forms a gel-like substance that moves slowly through your GI tract. This can relieve constipation by adding bulk and regularity.
Many studies show oat bran improves stool consistency and bowel movements in people with constipation.
7. Provides lasting energy
Complex carbohydrates like oats provide energy in a slow, steady stream. The fiber causes them to break down gradually, avoiding energy crashes later.
Compared to refined carbs, oats have a lower glycemic index, meaning they do not spike your blood sugar. This gives you sustained energy and helps stabilize mood.
8. Associated with lower diabetes risk
Eating more whole grains like oats is linked to reduced risk of type 2 diabetes. The fiber and nutrients in oats help regulate blood sugar rises after meals.
Per research, 3 servings of whole grains daily decreases diabetes risk by 32%.
Potential downsides of oats
Oats and oatmeal are very healthy for most people, but do have some drawbacks:
- Phytic acid: Found in grains, this antinutrient can reduce absorption of iron, zinc and calcium in high amounts.
- Oxalates: Oats contain oxalates that can be an issue for people prone to kidney stones.
- Gluten: Oats are naturally gluten-free but are often cross-contaminated with wheat during growing and processing.
- Added sugar: Flavored instant oatmeal can be high in added sugars.
As long as you don’t overindulge in oats, stick to unsweetened varieties and drink water to reduce any impacts from phytic acid or oxalates, they make an extremely healthy food.
Those with celiac disease or following a gluten-free diet should select certified gluten-free oats to avoid cross-contamination.
How to eat oats
Here are some nutritious ways to enjoy oats:
Steel cut or stone cut oatmeal
Cooking oat groats or steel cut oats results in a creamy, thicker hot cereal. Top with fruit, nuts, milk, yogurt, nut butter, cinnamon or cacao nibs.
Overnight oats
Instead of cooking oats, simply soak them overnight in milk or yogurt to soften. Add your favorite mix-ins like chia seeds, peanut butter or fresh berries.
Oat flour
Use oat flour in baking for pancakes, muffins, bread, cookies or waffles. It works great in combination with other gluten-free flours.
Add to smoothies
Throw some rolled oats in your smoothies to make them thicker, creamier and more filling. Works great with banana oat smoothies.
Granola bars, cookies and squares
Homemade granola bars, no-bake cookies and crispy rice treats all taste delicious with extra oats added in. The fiber will help balance out the sugar.
Crumbles and toppings
Sprinkle homemade oat crumble on top of oatmeal, yogurt, cottage cheese or fresh fruit for extra crunch.
Veggie burgers
Mix oats into your veggie burger or meatloaf recipes. The texture helps bind ingredients together and makes patties easier to flip.
Conclusion
Stone cut oats provide nearly identical nutritional value compared to traditional rolled oats. Both offer a powerhouse of important vitamins, minerals, fiber and antioxidants.
Their stellar nutrient profile provides benefits for digestion, heart health, blood sugar control, cholesterol levels, weight management and more.
While stone cut oats retain slightly more fiber and phytochemicals from the whole oat groat, the differences are small. You can’t go wrong incorporating either stone cut or rolled oats into a healthy diet.
Focus more on choosing plain, unsweetened varieties of oats. Be mindful of any additives like sugar, salt, flavorings or unnecessary ingredients included in flavored instant oatmeal packets.
Oats make a satisfying and energizing breakfast. You can also use them in baking, add to smoothies or even make healthy oat snacks like bars, cookies and power bites.
With an impressive resume of health perks, stone cut oats and rolled oats both deliver outstanding benefits well worth incorporating into your regular meal rotation.