Oatmeal is a nutritious breakfast food that can provide many health benefits. There are two main types of oatmeal: steel cut oats and instant oats. Steel cut oats are made from whole oat groats that have been cut into smaller pieces, while instant oats are made from oats that have been pre-cooked, dried, and rolled very thin. Both types of oatmeal are healthy choices, but there are some differences between them.
Nutritional Content
When looking at the nutritional value of steel cut and instant oatmeal, steel cut oats tend to be higher in certain nutrients:
| Nutrient | Steel Cut Oatmeal (1 cup cooked) |
Instant Oatmeal (1 packet prepared) |
|---|---|---|
| Calories | 150 | 100 |
| Fat | 2.5 g | 1.5 g |
| Fiber | 4 g | 3 g |
| Protein | 5 g | 3 g |
| Iron | 10% DV | 10% DV |
As you can see, steel cut oats contain more calories, fat, fiber, and protein compared to instant oats. The fiber and protein content is significantly higher. However, both types provide a similar amount of iron.
Glycemic Index
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a lower GI are digested more slowly, causing a gradual rise in blood sugar. Foods with a high GI can spike blood sugar rapidly.
Steel cut oats have a GI of about 55, while instant oats have a GI around 79. So steel cut oats have a lower GI, meaning they will keep you feeling full for longer while releasing glucose more slowly into the bloodstream.
Processing
Steel cut oats are processed minimally – the whole oat groats are just chopped into pieces. This makes them take longer to cook. Meanwhile, instant oats are milled down very thin, pre-cooked, and then dehydrated. This process gives instant oats their faster cooking time.
Some people prefer steel cut oats due to the less extensive processing. The main concern with heavily processed foods is the potential loss of nutrients during processing. However, fortification helps add vitamins and minerals back into instant oats, making up for any processing losses.
Cooking and Texture
Steel cut oats take much longer to cook than instant oats – about 20-30 minutes versus 1-2 minutes. This can make instant oats more convenient for busy mornings. But the longer cooking time rewards steel cut oat eaters with a creamy, chewier texture.
Instant oats tend to be soft and mushy. Whether you prefer the richer texture of steel cut or the convenience of instant is a personal choice.
Cost
Steel cut oats usually cost a bit more than instant per serving. This is likely due to the minimal processing and extra cooking time required. But steel cut oats may keep you feeling fuller for longer due to their lower GI, higher protein, and richer texture. This could mean less snacking between meals.
| Type | Average Price (1 lb) | Servings Per Package | Cost Per Serving |
|---|---|---|---|
| Steel cut oats | $4 | 14 | $0.29 |
| Instant oats | $3 | 18 | $0.17 |
When compared per serving, steel cut oats tend to cost about $0.12 more. But this may be worth it for some people based on the potential health differences.
Verdict: Steel Cut Oats Win Slightly
Based on the nutritional content, glycemic index, and texture, steel cut oats seem to have a slight health advantage over instant oats. However, instant oats are more convenient and affordable. Here is a quick summary:
Benefits of Steel Cut Oats
- Higher fiber keeps you full longer
- More protein helps maintain muscle
- Lower GI stabilizes blood sugar
- Chewier texture is satisfying
- Minimal processing retains nutrients
Benefits of Instant Oats
- Cooks much faster – just add hot water
- More affordable per serving
- Portion control from packets
- Added vitamins to replace processing losses
In the end, steel cut and instant oats both make healthy breakfast options. Steel cut oats edge out instant oats slightly regarding glycemic index, fiber content, and texture. But the convenience and cost savings of instant oats are also compelling. Choose whichever oat type best fits your needs and preferences.
Tips for Preparing Oats
Here are some tips to get the most nutrition from your oatmeal, no matter which type you choose:
- Add nuts, seeds, or fruit for fiber, protein, and vitamins
- Sweeten with cinnamon, maple syrup, honey, or stevia instead of sugar
- Use milk, yogurt, or nut milk instead of water for more protein
- Mix in nut butter for a creamy texture and healthy fats
- Top with chia seeds or flaxseed for omega-3 fatty acids
- Sprinkle hemp hearts on top for 10g protein per 3 Tbsp
- Microwave steel cut oats in advance for grab-and-go breakfasts
Maximize the nutrition in your oats by adding other wholesome ingredients. Both steel cut and instant oats can be supercharged with toppings and mix-ins.
The Bottom Line
When weighing all the factors, steel cut oats appear to have a slight nutritional advantage over instant oats. But instant oats are still a healthy choice, with the added benefits of convenience and cost savings. Focus on choosing organic, whole grain oats and experiment with toppings to boost nutrition.
At the end of the day, oatmeal is one of the best breakfast options out there. Both steel cut and instant oats will provide you with a nourishing start to your day.