Oats are an extremely healthy and nutritious breakfast food that can be prepared in many ways. Two of the most popular types of oats are steel cut oats and rolled oats. Both provide benefits, so which type should you choose?
Steel Cut Oats vs Rolled Oats
Steel cut oats and rolled oats originate from the same whole oat groat. The main difference lies in how they are processed:
- Steel cut oats: Also called Irish oatmeal, steel cut oats are made by cutting the whole oat groat into 2-3 pieces using steel blades.
- Rolled oats: Rolled oats are made by steaming the whole oat groat and then rolling it to flatten it into flakes.
This processing difference results in some variations in texture and cooking time:
- Texture: Steel cut oats have a chewy, coarse texture while rolled oats have a softer, more delicate texture.
- Cooking time: Steel cut oats take longer to cook, about 20-30 minutes. Rolled oats cook faster in just 5 minutes.
Nutrition Comparison
Steel cut and rolled oats have very similar nutritional profiles. The table below compares the main nutrients in a 1 cup cooked serving of each:
| Nutrient | Steel Cut Oats | Rolled Oats |
|---|---|---|
| Calories | 154 | 166 |
| Carbohydrates | 27g | 28g |
| Fiber | 4g | 4g |
| Protein | 6g | 6g |
| Fat | 3g | 3g |
As you can see, steel cut and rolled oats are almost identical in macronutrients. The small differences in calories, carbs, and other nutrients are negligible.
Micronutrients
Looking beyond macros, steel cut and rolled oats also provide similar amounts of important micronutrients:
- B Vitamins: Oats are high in B vitamins thiamin, niacin, and folate. These support metabolism, brain health, and red blood cell production.
- Minerals: Oats provide minerals like manganese, phosphorus, zinc, iron, and selenium. These minerals support bone health, immunity, thyroid function, and antioxidant activity.
- Antioxidants: Unique antioxidants in oats include avenanthramides and phenolic acids. These compounds have anti-inflammatory effects in the body.
Overall, both steel cut and rolled oats provide plentiful amounts of vitamins, minerals, and antioxidants when consumed in typical serving sizes.
Glycemic Index
The glycemic index (GI) measures how quickly a food spikes your blood sugar levels. Foods are ranked on a scale of 0 to 100.
Steel cut oats have a lower GI, meaning they cause a slower, more gradual rise in blood sugar compared to rolled oats:
- Steel cut oats: GI of 55
- Rolled oats: GI of 59
This can be beneficial for managing diabetes and maintaining steady energy levels after eating. However, both types of oats are still considered low glycemic foods.
Cost Comparison
Steel cut oats tend to be more expensive than rolled oats. Here’s how the cost breaks down:
| Oat Type | Average Price (USD) |
|---|---|
| Steel cut oats | $0.20 per ounce |
| Rolled oats | $0.10 per ounce |
So for every ounce you buy, steel cut oats cost about twice as much as rolled oats. However, keep in mind that steel cut oats may provide more servings per ounce due to having less processing.
Taste Comparison
Steel cut and rolled oats result in different textures and chewing experience:
- Steel cut oats: Dense and chewy texture. Provides more resistance when chewing. Nutty, grainy flavor.
- Rolled oats: Soft, smooth texture. Easy to chew. Mild oat flavor.
Which type you prefer comes down to your personal taste and texture preferences. Some find the heartier texture of steel cut oats very satisfying. Others prefer the gentle softness of rolled oats.
Cooking Time
As mentioned earlier, steel cut oats require longer cooking time compared to rolled oats:
- Steel cut oats: 20-30 minutes
- Rolled oats: 5 minutes
This can make rolled oats more convenient as a quick breakfast. But steel cut oats may be worth the extra time for some due to their unique chewy texture.
Baking Utility
Rolled oats work better than steel cut oats for baking purposes like cookies, granola bars, muffins, etc. This is because:
- Rolled oats soften more easily when baked.
- Rolled oats blend smoothly into batter and dough.
- Steel cut oats keep their dense, nubby texture when baked.
So if you plan to use oats for baking, rolled oats are the better choice. For a bowl of oatmeal, either type of oat will work fine.
Gluten-Free Status
Both steel cut and rolled oats are naturally gluten-free grains. However, they can become contaminated with gluten during growing or processing:
- Cross-contamination may occur if oats are grown near other gluten grains like wheat.
- Some oat facilities also process gluten grains, increasing contamination risk.
If you require a gluten-free diet, look for oats that are certified gluten-free to ensure safety.
Common Concerns
Phytates
All oats contain phytic acid or phytates. Phytates can reduce absorption of iron and zinc in high amounts. However, phytates are not a major concern in normal serving sizes of oats.
The phytate content is slightly lower in steel cut oats than rolled oats, but both can be enjoyed regularly without issue.
Pesticides
To minimize pesticide contamination, choose organic oats whenever possible. Organic steel cut and rolled oats will be free of synthetic pesticides.
Heavy Metals
Oats may contain low levels of heavy metals like arsenic, cadmium, lead, and mercury. This is rare, but check where your oats are sourced from.
Canadian and American-grown oats have stricter limits for heavy metal content compared to countries like China.
The Verdict
At the end of the day, steel cut oats and rolled oats are very close in nutritional value. Both offer nearly identical macros, vitamins, minerals, fiber, and antioxidants.
The main differences come down to texture, cooking time, and cost. Steel cut oats have a heartier, chewier texture, take longer to cook, and are more expensive.
Which is better? The answer depends on your personal preferences:
- Choose steel cut oats if you want: A dense, toothsome texture and don’t mind longer cooking times. The lower GI may also help control blood sugar.
- Choose rolled oats if you want: A softer, more delicate texture, quicker cooking, and more affordable price per ounce. Rolled oats also work better for baking.
Both types of oats are incredibly healthy, so you can’t go wrong. Mix up your morning oatmeal by enjoying both steel cut and rolled oats for variety.
Some tips for preparing great steel cut or rolled oats:
- Enrich the flavor by cooking the oats in milk instead of water.
- Sweeten naturally with fresh or dried fruit, maple syrup, honey, cinnamon, etc.
- Add mix-ins like nuts, seeds, coconut, nut butter, or vanilla extract.
- For creamier oats, blend cooked oatmeal with banana or avocado.
- Refrigerate leftovers in a jar for quick microwaved oats later.
At the end of the day, it comes down to experimenting with different styles and customizing your oatmeal to suit your morning routine and tastes!