Also known as Scottish or Irish oats, steel cut oats are a less processed type of oats. They’re made by chopping hulled oat grains with a steel blade (hence the totally metal name). This helps steel cut oats retain more fiber than rolled oats that get smooshed in the production process.
Steel cut oats do take longer to cook than other types of oats, but they can add new texture, and a nutty flavor to your diet. Steel cut oats also have plenty of health benefits to offer.
Steel cut oats are nutrient dense, which makes them a good add-on to almost any diet (cue the confetti!). Starting your morning off with a bowl of this goodness means you’ll already have a good chunk of the fiber and iron you’ll need for the day. Oh, and all without any cholesterol or sodium!
Steel cut oats nutritional value
Just one 1/4-cup serving of dry steel cut oats can offer you:
- Calories: 150
- Protein: 5 grams
- Fat: 2.5 grams
- Carbs: 27 grams
- Fiber: 4 grams
- Iron: 1.8 milligrams
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Steel cut oats for weight loss? You got it! Research suggests that including oats in your diet can help you maintain a healthy weight.
All of that awesome fiber in oats means they can help you feel full. And that happy, satisfied feeling prevents you from eating more than your body needs.
Eating steel cut oats every day? Not a bad idea if you want to control your blood sugar levels.
One small study found that consuming high fiber foods, like oats, might be associated with a decreased risk of diabetes. Further research also links oat intake with lower blood sugar levels in people with type 2 diabetes.
Steel cut oats have *loads* of fiber. This nutrient helps you feel satisfied and can even prevent constipation. Just 1/4 cup can give you about 15 percent of the fiber you need all day!
Oats are particularly rich on a type of fiber called beta glucan. Research suggests beta-glucan could play a key role in keeping your heart healthy. Bonus: It also helps with digestion!
Another health benefit of steel cut oats is that they have polyphenols galore.
Why care about the polyphenol phenoms? Because they can act as antioxidants. Antioxidants help prevent cell damage, and might even give you extra protection against heart disease, colon cancer, and skin irritation.
If you believe that “the gut is the new brain,” guess what? Steel cut oats are good for your gut too.
Research suggests that oats may have potential prebiotic properties. Prebiotics can help maintain a healthy digestive function by promoting the growth of good bacteria in your digestive track.
Need another reason to love steel cut oats? They may help you lower your cholesterol levels. Having high cholesterol levels for too long can be bad for your heart health and can even lead to strokes.
A meta-analysis of studies suggests that consuming oat products can have a cholesterol-lowering effect, particularly in people with diabetes.
Steel cut oats have all kinds of surprising benefits including protecting your skin! Beta-glucan is responsible for the protective function of oat, and colloidal oats have phenols too — which can act as an anti-inflammatory.
So if you’re looking for that healthy glow, treat yourself to an oatmeal bath.
Steel cut oats for baby? Check! Oats can be good for you and for your little one too.
One study suggests that introducing oats early in your baby’s diet may reduce their risk of developing asthma, allergic rhinitis, and atopic sensitization.
One study found that oat-bran may help relieve constipation in patients with chronic diseases thanks to its mega fiber content.
Steel cut oats might also help you maintain a healthy gut microbiome, which is linked to many health benefits, including reduced constipation. Adios, belly aches!
Steel cut oats also have a fair amount of plant protein. This can benefit anyone trying to get more muscle-building protein in their diet, but it’s extra helpful if you follow a vegan, or vegetarian diet.
Want to increase your protein intake? You might want to turn these oats into your new household staple.
I'm a dedicated oats enthusiast with a profound understanding of their nutritional significance and health benefits. My knowledge extends beyond the casual appreciation of oats to a detailed comprehension of their impact on weight management, blood sugar levels, cholesterol, and overall well-being. Let me delve into the evidence and concepts underpinning the information provided in the article.
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Steel Cut Oats Processing:
- Steel cut oats are less processed than other types of oats, such as rolled oats.
- They are produced by chopping hulled oat grains with a steel blade, which helps retain more fiber compared to the smoother production process of rolled oats.
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Nutritional Content:
- Steel cut oats are nutrient-dense, offering a range of essential nutrients.
- A 1/4-cup serving of dry steel cut oats provides 150 calories, 5 grams of protein, 2.5 grams of fat, 27 grams of carbs, 4 grams of fiber, and 1.8 milligrams of iron.
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Weight Loss Benefits:
- Oats, particularly steel cut oats, can contribute to weight loss by promoting a feeling of fullness due to their high fiber content.
- Research suggests that including oats in the diet can help maintain a healthy weight.
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Blood Sugar Control:
- High-fiber foods like oats, when consumed regularly, may be associated with a decreased risk of diabetes.
- Oat intake is linked to lower blood sugar levels in individuals with type 2 diabetes.
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Fiber and Heart Health:
- Steel cut oats are rich in beta-glucan, a type of fiber associated with heart health.
- Beta-glucan in oats may play a key role in keeping the heart healthy and aiding digestion.
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Antioxidant Properties:
- Steel cut oats contain polyphenols that act as antioxidants.
- Antioxidants help prevent cell damage and offer protection against heart disease, colon cancer, and skin irritation.
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Gut Health:
- Oats, including steel cut oats, may have prebiotic properties that support the growth of beneficial bacteria in the digestive tract.
- Maintaining a healthy gut microbiome is linked to various health benefits, including reduced constipation.
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Cholesterol Management:
- Consuming oat products, as supported by a meta-analysis, can help lower cholesterol levels, especially in individuals with diabetes.
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Skin Protection:
- Beta-glucan in steel cut oats contributes to skin protection, acting as an anti-inflammatory.
- Colloidal oats also contain phenols that offer additional protective benefits.
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Allergy Prevention in Babies:
- Introducing oats early in a baby's diet may reduce the risk of developing asthma, allergic rhinitis, and atopic sensitization.
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Constipation Relief:
- Oat-bran, due to its high fiber content, may help relieve constipation in patients with chronic diseases.
- Steel cut oats contribute to maintaining a healthy gut microbiome, linked to reduced constipation.
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Plant Protein Source:
- Steel cut oats provide a fair amount of plant protein, making them beneficial for those seeking muscle-building protein, especially for those following a vegan or vegetarian diet.
In conclusion, steel cut oats emerge as a versatile and nutritionally dense option with a range of health benefits, spanning weight management, heart health, blood sugar control, and even skin protection. Incorporating them into your diet can be a wholesome and satisfying choice.
