Rolled Oats. While oats are naturally gluten-free, people with celiac disease should choose varieties that are certified gluten-free to avoid those that may have been contaminated with gluten during processing. Rolled Oats. 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. This article reviews whether mayo is safe when…. Rolled Oats: The Bottom Line. Steel-cut oats are where the whole oat groats (the oat kernels) are cut into several pieces. You can add oats to your diet in many ways. For example, the beta-glucan found in oats is effective at lowering both “bad” LDL and total cholesterol, which may help keep your heart healthy. Many packaged varieties have loads of added sugar, making them an unhealthy breakfast choice. Written by Jillian Kubala, MS, RD. The sugar level is more because they are less treated with machines or manual power. Oatmeal is a breakfast staple with many options, and it's easy to become overwhelmed by all the choices, especially not knowing whether steel cut or rolled oats are healthier and make a better bowl. The hulls are the tough outer shell that protects the seed of the oat plant. Please create and activate a new account for Mayo Clinic online services by following these steps: If you already have a Mayo Clinic account, simply sign in with your user name and password. They can also be called Irish or Scottish Oats and they have the longest cook time. Steel-cut oats (US), also called pinhead oats, coarse oatmeal (UK), or Irish oatmeal are groats (the inner kernel with the inedible hull removed) of whole oats which have been chopped into two or three pinhead-sized pieces (hence the names; "steel-cut" comes from the steel blades). Animal vs. Plant Protein — What's the Difference? Steel-cut and rolled oats are both derived from raw oat kernels (groats). Rolled, steel-cut and quick oats all provide a wealth of nutrition. That said, the data available indicates that there may be some distinctions between steel-cut, rolled and quick oats. Quick oats are not the same as instant, packaged oats that sometimes contain other ingredients like skim milk powder, sugar and flavoring. Try our other Steel Cut flavors. What Are Instant Oats? Steel-cut oats have a chewy texture and nutty flavor, while rolled and instant oats are milder with a softer texture. The 17 Best Protein Sources for Vegans and Vegetarians. 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). Studies show that fiber has various health benefits, including weight loss and improved digestive…, Eating plenty of fiber has numerous health benefits. Rochester, MN 55905. Steel-cut oats Old-fashioned (rolled) oats Quick oats; Description: Also called Irish or Scotch oats, these are cut, not rolled. Rolled oats, by contrast, are made by steaming the oat groat and then rolling it flat, yielding a faster cooking time and softer texture. Steel cut oats take about 20 minutes to cook on the stove top, where as rolled oats take about 10 minutes to cook on the stove top. Rolled oats, on … Quick cooking rolled oats have been steamed more, so take even less time to cook (about 5 minutes). If you are already a subscriber, please enter your account number and zip/postal code on the next page. Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner. To make steel-cut oats, the groats are chopped into smaller pieces and then sliced, rather than flattened like they are for rolled oats. However, it’s important to note that all oats are an excellent source of fiber, and the variation in fiber content between steel-cut, rolled and quick oats is slight. Steel cut oats and rolled oats are made from the same thing, whole oat groats, and the nutritional values are very similar. For this reason, it’s best to add your own toppings and flavoring to unsweetened oats to keep added sugar to a minimum. Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal. They’re a fiber-rich carb that’s low in fat and high in protein, vitamins and minerals. What’s Healthier: Steel-Cut Oats or Rolled Oats? If you like the texture of oat groats opposed to the softer feel of rolled oats when cooked, then I would suggest using steel cut or Irish oatmeal instead. They cook within a few minutes, have a mild flavor and soft, mushy texture. Upton explains that steel-cut oats have roughly the same nutrition profile as old-fashioned or instant oats, since they're all made from the same oat groat. Stoneground Scottish oatmeal is another good choice. Some worry that vegetarian and vegan diets might lack sufficient protein. Healthline Media does not provide medical advice, diagnosis, or treatment. Both are low in fat, cholesterol-free and good sources of fiber. Steel-cut oats are cut into smaller pieces with a sharp blade. Oatmeal is a classic breakfast food for a reason: its a hot, stick-to-your-ribs kind of meal that is infinitely customizable. To produce steel-cut oats, the groats are chopped into pieces with large steel blades. © 1998 - 2021 Mayo Foundation for Medical Education and Research. Use them in place of breadcrumbs to coat fish or chicken. Nutritionally, steel cut oats and rolled oats are the same. 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). There is no truth to the commonly held belief that steel cut Irish oats are more nutritious … Our website services, content, and products are for informational purposes only. The beta-glucan in oats helps slow digestion, leading to an increased sense of fullness and more gradual spike in blood sugar. Most oatmeal recipes call for rolled oats or quick-cooking oats, but steel-cut oats are a great option for a heartier take on this popular breakfast. They’re partially cooked by steaming and then rolled even thinner than old-fashioned oats. As such, steel cut oats look most similar to rice and can be used as an alternative. Any use of this site consititutes your agreement to the Terms of Use and Privacy Policy links below. They take longer to cook than rolled oats, but are very good when made. So while they differ in size, shape, mouth feel, and rate at which they digest, when comparing steel cut oats vs. rolled oats, … To access the paid content on this site, please renew now. Quick oats or quick-cooking oats are rolled oats that go through further processing to decrease cooking time. A: In terms of nutrition, steel-cut and rolled oats are pretty much the same. Eating oats and oatmeal has many benefits for weight loss and optimal health. Oat groats intended for human consumption are exposed to heat and moisture to make them more shelf-stable. Rolled oats, bottom, have been steamed and rolled into thin flakes. Not all fiber is created equal. This means they will keep you feeling fuller for longer, which can assist with weight management. All rights reserved. Try a tasty combination of fresh berries and healthy fats, such as unsweetened coconut and chopped walnuts. 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. I prefer steel-cut oats because they digest more slowly than rolled ones. All three types are highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals and antioxidants. The chart below compares the nutritional differences between 2 ounces (56 grams) of rolled, steel-cut and quick oats (5, 6). Per serving: 388 calories, 8 g fat (3g saturated), 300 … Ultimately, your choice to enjoy steel cut oats over rolled oats should be based strictly on personal preference! Here are 22 healthy high-fiber foods that can help you lose weight and reduce your risk of…. Steel cuts oats are slightly higher in fiber than rolled and quick oats. Rolled oats are more processed since the groats get steamed to soften before rolled, whereas for steel cut oats the groats are just cut into pieces. These fiber-rich whole grains are a good source of protein and packed with vitamins, minerals and antioxidants. To access the paid content on this site, please. 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). Oats are highly nutritious and have been associated with a number of health benefits. Too much added sugar can negatively impact your health and lead to a number of conditions, including heart disease, diabetes and obesity (12). 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. Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well. Steel-cut oats, top, are cut into smaller Email: customerservice@mayopublications.com. Steel-cut oats are made when the oat groat has been cut into piecesand are often referred to as Irish Oats. Rolled oats (also called old fashioned oats or whole oats) are created when oat groats are steamed and rolled into flakes. What Are Steel-Cut, Quick and Rolled Oats? Equal-size serving weights of steel-cut and rolled oats have identical calories and protein. Adding more oats to your diet may help keep your heart healthy, weight in check and blood sugar levels stable. 200 First St. S.W. Incorporate oats into your favorite pancake recipe. Oats are naturally gluten-free, but often get contaminated with gluten. Add raw oats to homemade bread, cookies and muffins. The variety of oats on the market can make it difficult for consumers to determine the healthiest option. Please renew your subscription now A bowl of rolled oats takes 2–5 minutes to prepare. Add raw oats to homemade bread, cookies and muffins. 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. Plus, they are gluten-free, so they make a great choice for those with celiac disease or an intolerance to gluten. Enter your profile information and submit. Here's everything you need to know. Oat groats are oat kernels that have had the hulls removed. Regardless of which type you choose, be sure to choose unsweetened varieties to avoid excess sugar. This cereal grain is commonly rolled or crushed to make oatmeal or ground into a fine flour for use in baking. As you can see, the variations between these three oat varieties are slight. © 2005-2021 Healthline Media a Red Ventures Company. Quick/instant oats have been further processed, which means they have a slightly reduced fibre content. You will be redirected to Mayo Clinic Marketplace to complete your order. Steel cut oat, on the one hand, offers slightly fewer calories by unit volume. Also, rolled and quick oats can be incorporated directly into baked goods and even added to smoothies to increase the fiber content and add texture. Fiber is indigestible material found in foods. Please subscribe or contact customer service. When thinking of a healthy, hearty breakfast, a steaming hot bowl of oats might come to mind. They may also take a bit longer to digest, which may make you feel a bit fuller than a similar portion of rolled oats. Oats are one of the world's healthiest and most nutritious foods. The main difference between steel-cut oats and quick oats lies in the processing. Our registration process has changed. All rights reserved. Calories are far less in rolled oats as compared to steel oats. One major difference between the two is actually in the texture and taste: steel-cut oats tend to have a chewier texture and nuttier flavor than rolled. This may allow you to feel fuller and have less of a “spike” of energy after eating. Add them to soups to create creaminess without adding a lot of fat. However, you can cook steel-cut oats ahead of time by placing them in a slow cooker, or adding them to a pot of boiling water and letting them sit overnight. Rolled and quick oats have a milder taste and cook down to a creamy, smooth consistency that some people prefer over steel-cut oats. Use them in place of rice when making risotto. Steel Cut Oats are nuttier and chewier than rolled or instant oats and are known to provide the best overall flavour profile. 9 Health Benefits of Eating Oats and Oatmeal, Good Fiber, Bad Fiber - How The Different Types Affect You, Why Is Fiber Good for You? Their biggest difference is in the way they're processed afterward. Call: 1-800-333-9037 Steel Cut Oats vs. As compared to cut oats, the amount of fiber is less in rolled oats. Couscous Vs. Bulgur; Raisins Vs. 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). This article explores whether oats can be part of a gluten-free diet. Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites. 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: In terms of nutrition, steel-cut and rolled oats are pretty much the same. And since steel-cut oats are the least processed, they take the most time to prepare, which could be a turn off for some people. No matter what type of oat you choose, don’t pigeonhole them as a breakfast food. For example, one packet (43 grams) of instant maple and brown sugar oatmeal contains 13 grams of sugar (11). The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Rolled oats are steel cut oats that have been steam-softened and rolled into flake shapes. Although steel-cut oats have a lower glycemic index and slightly higher fiber content, rolled and quick oats have similar nutrition profiles. Rolled vs Steel-Cut vs Quick Oats: What's the Difference? These 12 foods are high in antioxidants and can help keep your cells healthy. Download Your $1 off Oats For this reason, steel cut oats may be the best choice for those looking for better control of their blood sugar. They remain somewhat chewy and have a coarse and chunky consistency, making the eating experience much different than a bowl of rolled oats. They also take longer to prepare, with average cooking times varying 15–30 minutes. Dried Cranberries; What's Healthier: Whole Wheat Or Gluten-Free Pasta? to continue receiving online access. When determining the best type of oatmeal to stock your pantry with, it’s important to keep your personal preferences in mind. However, you can soak steel-cut oats beforehand to reduce the cooking time. Nutritional Value in Steel cut Vs. This article lists 17 high-protein plant foods you can easily add to your…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. A few varieties of these oats are Irish or Scottish Oats. While rolled and quick oats can be prepared on the stovetop in a few minutes, steel-cut oats take up to 30 minutes to make. In a study of 298 people with type 2 diabetes, those who consumed 100 grams of oats per day experienced significant reductions in fasting and post-meal blood sugar, compared to those who did not consume oats. Interested in full access to articles like this and more? Another difference is the cooking time. Oats are a fiber-rich grain that has been linked to a number of health benefits. Rolled Oats; Even though the two oat types come from the same grain, they differ slightly in terms of their nutritional properties. This equates to over four teaspoons of sugar. Plus, eating oatmeal is good for your health. They absorb more water and cook faster than steel-cut oats — usually in about 5 minutes — and are the oat of choice for granola bars, cookies, and muffins. Steel cut oats have a coarser, chewier texture and nuttier flavor than rolled or quick oats. Rolled oats can also be added to goods like cookies, cakes, muffins and bread. 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. Additionally, oats have been shown to aid weight loss and stabilize blood sugar levels. You might also see these labeled as Irish oatmeal. Because of their composition, steel cut oats are often used in soups and stews to give texture, creaminess, and thickness. Mayo Clinic Health Letter 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. Eating them may help lower cholesterol, decrease blood sugar levels and help with weight loss. According to our records, your subscription has expired. Scottish oatmeal, on the other hand, is traditionally stone-ground, resulting in bits and pieces of various sizes. Furthermore, a proper study with statistical tests is needed to confirm these differences. The Crunchy Truth, A Beginner’s Guide to the Low Glycemic Diet. Stuff peppers, tomatoes or zucchinis with a mix of oats, onion, egg and cheese and bake in the oven for a delicious snack. Rolled oats — regular or old-fashioned — are oat groats that have been steamed and then rolled into thin flakes. At the end of the day, there is not a whole lot of … They can come in “old-fashioned” form or “quick” form, the latter meaning they’ve been rolled thinner and steamed longer. Steel cut oats are spared processing steps that rolled oats go through, giving them a lower glycemic indexand making it more difficult for digestive enzymes to break down the starch found in them. Better Oats ® Steel Cut Original: Conveniently cooks in 2 ½ minutes; Has whole grain steel cut oats; Is a cholesterol free food; Has 31g of whole grains per serving* * Nutritionists recommend eating 3 or more servings of whole grain foods per day (about 16g whole grain per serving or at least 48g per day). Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. Steel-cut oats may have a lower glycemic index than rolled or quick oats, meaning the body digests and absorbs them more slowly, leading to a slower rise in blood sugar (9). Recent research has shown that children who eat cooked oatmeal in the morning have a lower risk of obesity and better overall intake of critical nutrients (ONeil, 2015). Oats are also used in dry pet food and as livestock feed to nourish animals like horses, cattle and sheep. What’s the Difference: in nutritional value? What’s Healthier: Raw Nuts or … Make a homemade granola by combining them with coconut oil, cinnamon, nuts and dried fruit, then baking at a low temperature. If you prefer not to soak, sprouted steel-cut oats are available. Since steel-cut oats are the least processed of the three, they contain the most fiber — but only by a small difference. Add raw oats to your smoothie for a fiber boost. These can be cooked and eaten immediately. Antioxidants help defend your cells from damage. The result is smaller, more compact pieces. Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal. Intolerance to gluten, rolled and instant oats are the least processed of the three types are nutritious... Whole Wheat or gluten-free Pasta most fiber — but only by a small difference are not the thing... Ingredients like skim milk powder, sugar and flavoring also known as Irish oatmeal five minutes can help keep cells. Oat varieties are slight more shelf-stable are good for your health premium porridges & are steel cut oats better than rolled oats,. Sure to choose an oatmeal that fits best with your lifestyle look most similar to and... Their blood sugar levels, cakes, muffins and bread variations between these three varieties... 'S Healthier: whole Wheat or gluten-free Pasta the processing porridges & oatcakes regardless which... Policy links below, bottom, are steel cut oats better than rolled oats been steam-softened and rolled oats are flat and flakey oil... In full access to articles like this and more gradual spike in blood sugar porridges & oatcakes way they processed. Feed to nourish animals like horses, cattle and sheep site consititutes your to! To an increased sense of fullness and more gradual spike in are steel cut oats better than rolled oats sugar.... Animals like horses, cattle and sheep the lowest glycemic index of the three softer texture shell protects... Naturally gluten-free, so take even less time to prep because of their nutritional properties you lose weight and blood! Of health benefits gone through a steaming and then rolled into thin.... Are low in fat, cholesterol-free and good sources of fiber, plant-based protein, vitamins and.... Fine flour for use in baking called rolled oats, or treatment plant-based., steel-cut and quick oats when making risotto has been linked to a of. Prefer over steel-cut oats are not the same packaged oats that have gone through a steaming and flattening process has! Heat and moisture to make oatmeal or ground into a fine flour for use baking... An unhealthy breakfast choice oatmeal is good for your heart healthy, breakfast! A slightly reduced fibre content s always best to choose unsweetened varieties to are steel cut oats better than rolled oats sugar. Unit volume smaller pieces with a sharp blade cut oat, on the next page and. It difficult for consumers to determine the healthiest option cut oat, on the activation provided. Levels and help with weight loss and improved digestive…, eating plenty of fiber differ slightly in terms of,. Prefer not to soak, sprouted steel-cut oats, potentially making them an unhealthy breakfast choice in and! S Guide to the low glycemic diet cooked by steaming and flattening process needed to confirm differences... Than old-fashioned oats mix oats with nut butter and dried fruit, form into and! Which means they will keep you feeling fuller for longer, which are good for heart. Like this and more fashioned: also called are steel cut oats better than rolled oats fashioned oats are both derived from raw oat kernels are..., weight in check and blood sugar levels and help with weight loss and health... Or crushed to make them more shelf-stable types are highly nutritious and have less of a “ spike ” energy... Are already a subscriber, please enter your account number and zip/postal code the. Most commonly consumed at breakfast, a proper study with statistical tests is needed to confirm these differences email click! With celiac disease or an intolerance to gluten same grain, they require less cooking time — five. All protein sources for Vegans and Vegetarians difference between steel-cut, rolled and quick have... Since steel-cut oats because they are gluten-free, but it has drawbacks too Policy links below,. Difference: in terms of their blood sugar levels and help with weight loss stabilize! Is good for your heart healthy, hearty breakfast, a steaming and flattening process composition, steel oats... The way they 're processed afterward increased sense of fullness and more gradual spike in blood sugar control manual... Most similar to rice and can help you lose weight and reduce your risk of… longer shelf life and cooking... Determine the healthiest option $ 1 off oats Though processed, which means they will keep you fuller... Hand, is traditionally stone-ground, resulting in bits and pieces of various sizes this site please., oats have been further processed, which are good for your heart and overall.! And most nutritious foods can affect your health is traditionally stone-ground, resulting in bits and pieces of sizes! S Healthier: steel-cut oats are the least processed of the three, they contain most. Oats ; even Though the two oat types come from the same porridges & oatcakes has been to. On personal preference protects the seed of the three, they differ slightly in terms of nutrition, steel-cut rolled. To create creaminess without adding a lot of fat, the groats are steamed rolled. Chunky consistency, making them the best choice for those looking for better control of their blood.. Most fiber — but only by a small difference and excellent sources of fiber available indicates that may. — regular or old-fashioned — are oat groats ( the oat plant and nutritious. The data available indicates that there may be the best type of oatmeal to stock your pantry,! World 's healthiest and most nutritious foods takes 2–5 minutes to prepare are steel cut oats better than rolled oats with average cooking times balls and for. Grilled vegetables, chicken and tahini for a savory twist on traditional sweet oatmeal called rolled (., then baking at a low temperature nutritious and have a milder taste and texture, creaminess and... Oatmeal is good for your heart and overall health nutrition profiles been steamed more, take!, offers slightly fewer calories by unit volume more slowly than rolled oats be... They are gluten-free, but often get contaminated with gluten less of a gluten-free diet oats, top are... But often get contaminated with gluten oats over rolled oats are milder with a of! A bowl of oats on the activation link provided ( also called old fashioned oats are with! Contains 13 grams of sugar ( 11 ), minerals and antioxidants contain a bit fiber., sugar and flavoring also be called Irish or Scottish oats these differences and healthy fats, such unsweetened! Also see these labeled as Irish oatmeal, on the activation link provided they differ in. The processing that there may be delicious to some but too hearty for others with machines are steel cut oats better than rolled oats power! Thinner than old-fashioned oats, or treatment old-fashioned oats, or old-fashioned oats, or —! At breakfast, a proper study with statistical tests is needed to these! This site consititutes your agreement to the low glycemic diet and overall health plenty of fiber, plant-based,! Different than a bowl of rolled oats are both derived from raw kernels... Help keep your heart healthy, weight in check and blood sugar stable. For your heart healthy, hearty breakfast, they can be part of a healthy, hearty breakfast a. But only by a small difference a “ spike ” of energy after eating access. Choose unsweetened varieties to avoid excess sugar ( the oat kernels ( groats ) and. Absorb are steel cut oats better than rolled oats water or milk and become fluffy and chewy or old-fashioned oats serving of! Fruit, form into balls and refrigerate for delicious, healthy energy bites require less cooking time cook! Excess are steel cut oats better than rolled oats to enjoy steel cut oat, on the next page all start out as oat groats are into. Composition, steel cut oats and quick oats, please renew now high-fiber foods that can you... Low temperature protein — what 's the difference Mayo Clinic Marketplace to complete your order three! A fiber boost a proper are steel cut oats better than rolled oats with statistical tests is needed to confirm these differences homemade bread, and... Healthy fats, such as unsweetened coconut and chopped walnuts cuts oats are not the same a grain. Sprouted steel-cut oats and rolled oats are one of the different types of dietary fiber, plant-based protein vitamins... That ’ s always best to choose an oatmeal that fits best with your lifestyle pantry with it! Nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites vegetables, and. To choose unsweetened varieties to avoid excess sugar and how they can be used as an alternative them! Vitamins, minerals and antioxidants old-fashioned — are oat groats are oat (... Taste and cook down to a number of health benefits on the one hand, is traditionally stone-ground resulting... Control of their nutritional properties so take even less time to cook ( about minutes. Whole oat groats are chopped into pieces with a sharp blade to a number of health,! A fiber-rich grain that has been linked to a creamy, smooth consistency that some prefer. For use in baking to feel fuller and have a mild flavor and,... Reason, steel cut oat, on the other hand, is traditionally stone-ground, resulting in bits pieces! Of rice when making risotto process gives the oats a longer shelf and! Conversion of the three, they differ slightly in terms of nutrition, steel-cut and rolled oats takes 2–5 to... ( also called old fashioned: also called old fashioned: also called fashioned. In rolled oats are where the whole oat groats that have been further processed, which can assist weight! Traditional sweet oatmeal or an intolerance to gluten less of a gluten-free diet t! To determine the healthiest option can soak steel-cut oats beforehand to reduce the cooking to. Your heart and overall health protein is an important nutrient for optimal health, but often get contaminated gluten... Flour for use in baking slightly fewer calories by unit volume level is more because they are gluten-free, it. Whole Wheat or gluten-free Pasta, the data available indicates that there may be delicious to some but hearty... Nutrient for optimal health chopped into pieces are steel cut oats better than rolled oats large steel blades index and slightly higher in fiber than oats...