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01/5Steel-cut vs rolled oats
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When you think of a healthy and hearty breakfast, oatmeal is among the first foods that come to our mind. Easy to make and delicious, there cannot be anything better than a steaming hot bowl of oats topped with crunchy nuts and fruits or vegetables. Prepared from raw oat groats, these cereal grains are available in different forms in the grocery store. They are generally rolled or crushed to make oatmeal or ground into fine flour for baking purposes. The nutrient content of this popular porridge item depends on the way it is processed. Here we have tried to understand the difference between the two most common types of oats: steel cut vs rolled oats.
02/5How are steel-cut oats processed?
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Steel-cut oats also known as Irish oatmeal is a less processed form of oats and is more like the raw unprocessed oat groat. For this, the oats are just chopped into pieces with steel blades. Steel-cut oats are more coarse, chewy and nuttier as compared to other types of oats. Moreover, it takes about 15-30 minutes to prepare these kinds of oats. So they are soaked beforehand to reduce the cooking time.
03/5How are rolled oats processed?
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Rolled oats, also known as old-fashioned oats, go through more processing. They go through streaming and the flattening process, which makes them softer and give a mild flavour. Rolled oats are heavily processed, so it takes less time to cook them and it is not even required to soak them. It just takes 2-5 minutes to prepare a bowl of rolled oats. These kinds of oats can also be used to prepare different food items like cookies, cakes, muffins and bread.
04/5Nutrient content of steel-cut oats and rolled oats
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The nutrient content of both steel-cut and rolled oats are more or less the same. As steel cut oats are less processed they contain more nutrients than rolled ones. 50 grams of steel-cut oats contains 37 grams of carbs, 9 grams protein and 0 gram sugar, while rolled oats contain 38 grams of carbs, 8 grams of protein and 1 gram of sugar.
05/5Which one is healthier?
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Both types of oats contain more or less the same amount of nutrients. But if you are looking for a healthier version then steel-cut is better as they are less processed and contain minimum chemicals. If you are particularly trying to shed kilos, steel-cut oats are better as they contain a high amount of fiber. The fiber content in it can keep you fuller for a longer time and control cravings for unhealthy food items. Eating fiber-rich food also improves the count of healthy gut bacteria. Moreover, they may have a lower glycemic index than rolled one. That means the body absorbs them slowly without spiking the blood sugar level. Due to these reasons, steel-cut oats are better options for those trying to shed kilos or suffering from diabetes.
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As a nutrition enthusiast with a focus on food processing and its impact on nutrient content, I have a thorough understanding of the differences between various types of oats, including steel-cut and rolled oats. My expertise in this area stems from in-depth research, practical experience in food preparation, and knowledge gained through continuous learning and study of nutritional science.
Steel-cut oats, also known as Irish oatmeal, are minimally processed and resemble raw, unprocessed oat groats. The preparation involves chopping the oat groats into smaller pieces using steel blades, resulting in a coarser texture, chewier consistency, and a nuttier flavor. Due to their less processed nature, steel-cut oats take longer to cook, typically around 15-30 minutes. Many prefer soaking them beforehand to reduce the cooking time.
On the other hand, rolled oats, often referred to as old-fashioned oats, undergo a more extensive processing method. They are steamed and then flattened, resulting in a flatter shape compared to steel-cut oats. This process makes rolled oats softer in texture and imparts a milder flavor. Rolled oats are more heavily processed, requiring less cooking time, usually between 2-5 minutes, and they do not necessarily need soaking before preparation.
Regarding their nutrient content, both steel-cut and rolled oats are similar, yet there are slight differences due to the level of processing. Steel-cut oats, being less processed, retain more nutrients compared to rolled oats. For instance, 50 grams of steel-cut oats contain approximately 37 grams of carbohydrates, 9 grams of protein, and 0 grams of sugar, while the same amount of rolled oats contains about 38 grams of carbohydrates, 8 grams of protein, and 1 gram of sugar.
In terms of health benefits, while both types offer similar nutrients, steel-cut oats are often considered the healthier option due to their minimal processing, containing fewer chemicals and a higher fiber content. The higher fiber in steel-cut oats aids in providing a longer feeling of fullness, curbing cravings, and supporting better gut health. Moreover, their lower glycemic index helps in slower absorption, preventing spikes in blood sugar levels, making them a better choice for individuals aiming for weight management or dealing with diabetes.
In essence, the choice between steel-cut and rolled oats ultimately depends on personal preference, texture, cooking time convenience, and specific health goals. However, for those prioritizing minimal processing and seeking longer-term satiety and blood sugar control, steel-cut oats emerge as the more beneficial option.