Oats are considered a "whole grain" and are chock full of valuable nutrients and soluble fiber that are good for the body. For this reason, oats are a great way to increase your intake of dietary fiber. An oat kernel, also sometimes called an oat groat, is made up of three distinct parts: the bran, the germ, and the endosperm.
"Oat groats" are simply a whole grain oat kernel with its husk, or chaff, removed.
When discussing steel cut oats, they are basically oat groats that have been sliced with a steel blade into two or three small pieces.
Steel cut vs. rolled oats have a chewy, heartier texture. Because of their distinct shape, steel cut oats must be simmered or soaked for longer, so that they soften up enough to eat.
When it comes to nutritional value, metric by metric, steel cut oats are very similar to rolled oats and instant oats. The differences lie in the dietary fiber content of steel cut oats, as well as their density. The ratio of liquid steel cut oats is cooked with is higher than that of rolled oats, so the portion is larger. This means you can eat less of them and reduce your caloric intake, but still get the same level of nutrition as you would from rolled oats or instant oats. Plus, the density of the oats helps keep you feeling full.
Another benefit of steel cut oats is that they take longer to digest, reducing their glycemic load. Because of how they rank on the glycemic index, they are great for people who suffer from diabetes, or who may be prediabetic. This is because unlike rolled oats, they dont cause a big spike in blood sugar when eaten.
When someone consumes foods that are considered low glycemic, it means that the rate the sugar is introduced to the body has been slowed down considerably. When someone consumes foods that are high on the glycemic index, it makes their blood sugar levels and insulin levels shoot up quickly. This causes cravings for even more sugar when the glucose levels begin to drop.
When cooking steel cut oatmeal, its is important to know what you're consuming. Steel cut oats are low calorie, weighing in at only 170 calories per 1/4 cup serving of dry oats. They contain about 3g of fat and are low in saturated fat. They also contain no cholesterol and no sodium.
Steel cut oats provide 5g of fiber per 1/4 cup serving of dry oats, which is about double the amount of fiber you can get from rolled oats.
They contain 29g of carbs and also provide a healthy amount of calcium, magnesium, iron, antioxidants, and B vitamins. They also provide 158mg of potassium.
As you can see, there are a variety of reasons why steel cut oats make a wonderful addition to a healthy and balanced diet.
Steel cut oats nutrition is largely same as other oats in every way except the fiber content and density. The fiber content and density of steel cut oats are what makes them so filling and beneficial.
The nice thing about steel cut oats is you can dress them up in several different ways. You can prepare them with water or milk and add a sweetener or spice of your choice to jazz them up.They are also great for a quick breakfast like overnight oats.
If you really want to ramp up the nutritional punch, you can also include nuts, dried fruits, fresh fruits, and even things like chia seeds and Greek yogurt into the mix. No matter how you prepare them, you can't escape the goodness!
