These fiber-rich whole grains are a good source of protein and packed with vitamins, minerals and antioxidants. Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well. They’re a fiber-rich carb that’s low in fat and high in protein, vitamins and minerals. Quick cooking rolled oats have been steamed more, so take even less time to cook (about 5 minutes). Since steel-cut oats are the least processed of the three, they contain the most fiber — but only by a small difference. Here's everything you need to know. Nutritionally, which are better? Rochester, MN 55905. Just a half cup (40 grams) of dry, rolled oats contains (1): Oats are also loaded with beneficial compounds, including antioxidants and beta-glucan, a type of soluble fiber linked to health benefits (2). These 12 foods are high in antioxidants and can help keep your cells healthy. They can also be called Irish or Scottish Oats and they have the longest cook time. All rights reserved. The chart below compares the nutritional differences between 2 ounces (56 grams) of rolled, steel-cut and quick oats (5, 6). 9 Health Benefits of Eating Oats and Oatmeal, Good Fiber, Bad Fiber - How The Different Types Affect You, Why Is Fiber Good for You? The hulls are the tough outer shell that protects the seed of the oat plant. However, packaged instant varieties can contain a lot of added sugar, so it’s a good idea to choose plain, unsweetened oat varieties whenever possible. Try a tasty combination of fresh berries and healthy fats, such as unsweetened coconut and chopped walnuts. Rolled oats, on … This is a detailed review of the different types of dietary fiber, and how they can affect your health. All three types are highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals and antioxidants. This cereal grain is commonly rolled or crushed to make oatmeal or ground into a fine flour for use in baking. The biggest difference is the taste and texture, as well as cooking times. They cook within a few minutes, have a mild flavor and soft, mushy texture. The most important thing is to choose an oatmeal that fits best with your lifestyle. Check your email and click on the activation link provided. A: In terms of nutrition, steel-cut and rolled oats are pretty much the same. According to our records, your subscription has expired. This equates to over four teaspoons of sugar. Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal. Steel-cut oats are the least processed of the three. Add raw oats to homemade bread, cookies and muffins. You can add oats to your diet in many ways. Additionally, oats have been shown to aid weight loss and stabilize blood sugar levels. Fiber is indigestible material found in foods. Calories are far less in rolled oats as compared to steel oats. Rolled oats are steel cut oats that have been steam-softened and rolled into flake shapes. This may allow you to feel fuller and have less of a “spike” of energy after eating. © 2005-2021 Healthline Media a Red Ventures Company. Make a homemade granola by combining them with coconut oil, cinnamon, nuts and dried fruit, then baking at a low temperature. © 1998 - 2021 Mayo Foundation for Medical Education and Research. Rolled and quick oats have a milder taste and cook down to a creamy, smooth consistency that some people prefer over steel-cut oats. Cinnamon Roll Overnight Oats. That brings us to the final entry in the steel cut oats vs. rolled oats vs. instant oats … Adding more oats to your diet may help keep your heart healthy, weight in check and blood sugar levels stable. Both are low in fat, cholesterol-free and good sources of fiber. There are several types to choose from, including rolled, steel-cut and quick-cooking oats, and they differ in their nutrient profile and processing methods. The main difference between steel-cut oats and quick oats lies in the processing. Steel-cut and rolled oats are both derived from raw oat kernels (groats). Steel-cut oats are where the whole oat groats (the oat kernels) are cut into several pieces. Rolled, steel-cut and quick oats all provide a wealth of nutrition. They also take longer to prepare, with average cooking times varying 15–30 minutes. Steel cut oats and rolled oats are made from the same thing, whole oat groats, and the nutritional values are very similar. As such, steel cut oats look most similar to rice and can be used as an alternative. The cooking time for steel-cut oats is 20 to 40 minutes, compared to 10 minutes for rolled oats and 45 to 60 minutes for oat groats. The beta-glucan in oats helps slow digestion, leading to an increased sense of fullness and more gradual spike in blood sugar. As compared to cut oats, the amount of fiber is less in rolled oats. At the end of the day, there is not a whole lot of … 200 First St. S.W. The fiber found in steel-cut oats is beneficial for digestive health, fueling the good bacteria in the intestines and promoting regular bowel movements (7, 8). Quick-cooking oats have far less taste and texture to remark on, because they’re designed for the convenience of their cooking time, rather than flavor. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control. Oat Groats vs Steel Cut. That said, the data available indicates that there may be some distinctions between steel-cut, rolled and quick oats. What’s the Difference: in nutritional value? When determining the best type of oatmeal to stock your pantry with, it’s important to keep your personal preferences in mind. Quick/instant oats have been further processed, which means they have a slightly reduced fibre content. Because steel-cut oats are minimally processed, and because they contain more fiber and density than their counterparts, steel cut rolled oats are one of the healthiest grains you can eat. The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Steel-cut oats are made when the oat groat has been cut into piecesand are often referred to as Irish Oats. Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites. Please subscribe or contact customer service. They make an excellent choice at any time of day, including lunch and dinner. Add raw oats to homemade bread, cookies and muffins. They’re partially cooked by steaming and then rolled even thinner than old-fashioned oats. Steel-cut oats are cut into smaller pieces with a sharp blade. For example, one packet (43 grams) of instant maple and brown sugar oatmeal contains 13 grams of sugar (11). Steel-cut and rolled oats have more fibre -- due to the minimal processing, most of the fibre has been retained in steel and rolled oats. They have a milder flavor and softer texture and take much less time to make than steel-cut oats, as they have been partially cooked. Oatmeal is a classic breakfast food for a reason: its a hot, stick-to-your-ribs kind of meal that is infinitely customizable. Any use of this site consititutes your agreement to the Terms of Use and Privacy Policy links below. To produce steel-cut oats, the groats are chopped into pieces with large steel blades. Both are whole grains, which are good for your heart and overall health. Their biggest difference is in the way they're processed afterward. Rolled oats are partially cooked because of the steam, so they take much less time to prepare (two to five minutes) and have a milder flavor and softer texture than steel cut oats. Rolled oats (also called old fashioned oats or whole oats) are created when oat groats are steamed and rolled into flakes. All rights reserved. Download Your $1 off Oats Rolled vs Steel-Cut vs Quick Oats: What's the Difference? Healthline Media does not provide medical advice, diagnosis, or treatment. Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar (10). As you can see, the variations between these three oat varieties are slight. The main difference between the two types of oats is how they're processed: with steel-cut oats, the oat groats are sliced by a mechanical blade, resulting in a slow-cooking, nutty-tasting chewy oatmeal. A recent study in 80 people with high cholesterol found that consuming 70 grams of oats for 28 days led to an 8% reduction in total cholesterol and an 11% reduction in “bad” LDL cholesterol (3). Oat groats are oat kernels that have had the hulls removed. This article explores whether oats can be part of a gluten-free diet. What Are Instant Oats? What Are Steel-Cut, Quick and Rolled Oats? Eating them may help lower cholesterol, decrease blood sugar levels and help with weight loss. Oats are highly nutritious and have been associated with a number of health benefits. Plus, eating oatmeal is good for your health. This article explains the key differences between rolled, steel-cut and quick oats so that you can decide which one makes the most sense for your diet and lifestyle. 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