Oatmeal is a classic breakfast food, but the tiny packets of instant oats often contain more sugar and fewer beneficial nutrients than your body needs in the morning. Steel cut oats are just that- a whole grain oatmeal that has been cut into bite-size bits, and they are fantastic as breakfast or any other meal throughout the day.
Steel cut oats are rich in nutrients compared to their instant oats counterparts. This is due to the different processes used to make these oats. All forms of oatmeal are made from oat groats, the grains that are harvested from oats. After being roasted at a low temperature, the groats are chopped with a steel blade into several pieces, yielding steel cut oats (Foster, 2015).
In contrast, instant oats are pre-cooked, dried, rolled, and pressed very thinly. This allows them to cook quickly but robs you of the great flavor and superior nutritional value of steel cut oats.
Steel Cut Oats As a Source of Dietary Fiber
Dietary fiber is a type of carbohydrate that our bodies can’t digest. Even though your body does not absorb any nutrients from fiber, it is critical for your health. The soluble fiber found in steel cut oats dissolves in water, forming a gel-like substance that lowers your cholesterol levels and stabilizes blood glucose (Mayo Clinic, 2015). The other kind of fiber, called insoluble fiber, adds bulk to your stool. This promotes gastrointestinal regularity and improves overall digestive health.
Oats are a particularly good source of dietary fiber. A ¼ cup serving (dry) of steel cut oats contains 5 grams of dietary fiber, or 20% of your recommended dietary allowance (Self Nutrition Data, 2015). Alarmingly, less than 3% of the American population meets their recommended daily target for fiber (Clemens, 2012). Eating steel cut oats every day can help you get enough.
Steel Cut Oats As a Vegetarian Source of Iron
Iron is a mineral that is essential for everyday functioning. The primary purpose of iron is to serve as an essential component of hemoglobin, the compound that helps oxygen travel through the bloodstream (Office of Dietary Supplements, 2016). Without enough hemoglobin, your tissues are unable to get the oxygen they need to thrive. This can cause anemia, which is associated with poor cognitive functioning, disrupted immune system health, difficulty regulating your body temperature, and gastrointestinal problems (Office of Dietary Supplements, 2016).
A serving of steel cut oats contains 1.8 mg of iron (Self Nutrition Data, 2015). Adult men need 8 mg of iron daily, while adult women need 18 mg (Office of Dietary Supplements, 2016). This difference is due to women’s menstrual periods, which cause them to lose iron. It is important to note that as with all vegetarian sources of iron, the iron found in steel cut oats is non-heme iron. This type of iron is more difficult for the body to absorb than the heme iron found in animal products.
Steel Cut Oats Sustain Your Energy Levels Throughout the Day
Many people skip breakfast or simply grab a piece of fruit on their way out the door. This is a recipe for major hunger pains by mid-morning. Eating a healthy breakfast such as steel cut oats can help you sustain your energy levels throughout the day. This is because steel cut oats are a whole grain food, meaning that they are a good source of complex carbohydrates. Complex carbohydrates take your body longer to break down, leading to a sustained release of energy. Pairing steel cut oats with something protein rich, such as a tablespoon of peanut butter, a handful of nuts, or a glass of milk, can further help you maintain satiety throughout the morning.
Steel Cut Oats are a Low Glycemic Index Food
The glycemic index value of a food refers to the amount that a given portion of the food raises your blood glucose levels (Harvard Health, 2015). This is particularly important for people with diabetes, who must be conscious of the effects of their dietary choices on blood glucose levels. Avoiding blood sugar spikes by eating low glycemic index foods is a healthy dietary choice. Steel cut oats have a glycemic index of 55 (Harvard Health, 2015), which is considered to be in the low range. Thus, eating steel cut oats has a relatively low impact on blood sugar and may be a healthy dietary choice for people with diabetes.
Steel Cut Oats Can Be Part of a Gluten Free Diet
Gluten is a protein found in wheat, rye, and triticale. Oats, on the other hand, do not naturally contain gluten. This makes them a great option for people following a gluten free diet. However, it is important to check the label to ensure that steel cut oats have not been processed with other grains. Look for oats labeled “gluten free” to avoid cross contamination.
Steel Cut Oat Recipes
The following recipes suggest means of making a mouthwatering meal from gluten-free rolled oats, but you can swap them out for a steel cut variety to produce a chewier, more wholesome dish.
A simple breakfast recipe that allows you to enjoy sweet savors as you roll out of bed, this plate is the perfect solution for those that lack time in their morning routine needed to prep a healthy meal.
Ingredients: Gluten-free rolled oats, chia seeds, walnuts, unsweetened shredded coconut, fresh or frozen strawberries, ripe bananas, agave or maple syrup, almond milk.
Total Time: 15 minutes | Yield: 10 - 12 servings
Another oatmeal dish upgraded with a selection of scrumptious supplementary toppings and ingredients, this bowl offers a balanced meal with a uniquely natural source of sweetness.
Ingredients: Gluten-free rolled oats, almond milk, agave or maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, chia seeds.
Total Time: 10 minutes | Yield: 4 servings
Steel Cut Oat Products
You can find a full list of our oats and oat cereals here, but you can also find a small sample of our favorite oat products below.
These steel cut oats are GFCO-certified gluten-free to ensure that those with an intolerance to the protein can still enjoy the scrumptious grain. Use it in recipes or simply season with brown sugar.
For those that practice clean eating, these CCOF-certified organic oats supply a super-delectable, chewy cereal that you can enjoy each and every morning.
Scottish oatmeal features a texture similar to steel cut with a subtle yet distinctive coarseness brought about by the stone milling procedure that is used to produce the product. Try it today!
If you like oatmeal in the morning than this 7 grain mix will up the ante with rye, barley and more. Enjoy it as a hot cereal or use the blend to make pancakes, bread or soups!
If a 7 grain cereal sounded too good to be true, and you think you have the audacity to step up your cereal with even more high-quality grains then our 10 grain cereal will redefine your oatmeal.
On the other hand, if 7 grains was already pushing the envelope, add some fiber to your diet with this masterfully crafted combination of grains. Enjoy wheat, oats and flax and the fiber they contain and grab a bag today!
References
Clemens, R., et al. (2012). Filling America's fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods. Journal of Nutrition, 1390-1401.
Foster, K. (2015). What's the difference between steel cut, rolled, and instant oats? The Kitchn. Retrieved from http://www.thekitchn.com/whats-the-difference-between-steel-cut-rolled-and-instant-oats-138355
Harvard Health (2015). Glycemic index and glycemic load for 100+ foods. Retrieved from http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods
Mayo Clinic (2015). Dietary fiber: essential for a healthy diet. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
Office of Dietary Supplements (2016). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Self Nutrition Data (2015). Bob's Red Mill steel cut oats. Retrieved from http://nutritiondata.self.com/facts/custom/2475764/2?quantity=3.0
As a nutrition expert with a deep understanding of the topic, I can attest to the significance of choosing the right foods for a healthy diet, particularly at breakfast. My expertise extends to the nutritional content of various foods, including oats, and the impact they have on overall health. Let's delve into the concepts discussed in the article.
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Steel Cut Oats vs. Instant Oats:
- Instant oats often contain more sugar and fewer beneficial nutrients than steel-cut oats.
- Steel cut oats are whole grain oatmeal, cut into bite-size bits through a different process, preserving their flavor and nutritional value.
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Nutritional Value of Steel Cut Oats:
- Steel cut oats are rich in nutrients due to the specific process of chopping oat groats with a steel blade.
- Compared to instant oats, steel cut oats retain more nutritional value and offer superior flavor.
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Dietary Fiber in Steel Cut Oats:
- Steel cut oats contain soluble fiber, which forms a gel-like substance in water, aiding in lowering cholesterol levels and stabilizing blood glucose.
- Insoluble fiber in steel cut oats promotes gastrointestinal regularity and improves overall digestive health.
- A ¼ cup serving (dry) of steel cut oats contains 5 grams of dietary fiber, contributing to the recommended daily allowance.
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Iron Content in Steel Cut Oats:
- Steel cut oats serve as a vegetarian source of iron, an essential mineral for overall functioning.
- A serving of steel cut oats contains 1.8 mg of iron, contributing to daily iron requirements for men and women.
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Energy Sustainment with Steel Cut Oats:
- Steel cut oats, as a whole grain food, provide complex carbohydrates that release energy slowly, sustaining energy levels throughout the day.
- Pairing steel cut oats with protein-rich foods enhances satiety.
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Low Glycemic Index of Steel Cut Oats:
- Steel cut oats have a low glycemic index (GI) of 55, making them a suitable choice for individuals, especially those with diabetes, aiming to manage blood glucose levels.
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Gluten-Free Option:
- Oats are naturally gluten-free, making steel cut oats an excellent choice for individuals following a gluten-free diet.
- It's crucial to check labels to ensure oats are not processed with gluten-containing grains to avoid cross-contamination.
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Steel Cut Oat Recipes:
- The article provides two recipes incorporating steel cut oats for a delicious and healthy breakfast.
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Steel Cut Oat Products:
- The article features various steel cut oat products, emphasizing gluten-free, organic, and high-fiber options.
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References:
- The information presented is supported by reputable sources such as Mayo Clinic, Harvard Health, and the Office of Dietary Supplements, enhancing the credibility of the provided information.
In conclusion, steel cut oats emerge as a nutritious and versatile option for a wholesome breakfast or any meal throughout the day, offering benefits ranging from fiber and iron content to sustained energy release and a low glycemic index.
