How to Substitute Steel Cut for Rolled Oats (2024)

FAQs

How do I substitute steel cut oats for rolled oats? ›

What do I do if I want to make a recipe but don't have the type of oats it calls for? If you are making substitutions, remember that quick and rolled/old-fashioned oats use 1/2 cup oats for every 1 cup liquid, and steel cut and quick-cook steel cut use 1/4 cup oats for every 3/4 cup liquid.

Steel cut oats are the texture of a grain like rice or barley, so they require much more cooking than rolled oats. The amount of liquid you use to cook them are also different. Do not substitute rolled oats in a recipe that calls for steel cut oats, and vice versa.

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. 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.

Overnight oats work with a variety of forms of oatmeal including quick cooking oats, rolled oats, quick cooking steel cut oats, and normal steel cut oats! It all depends on how creamy you like your oats. Quick cooking oats will get you the creamiest and then steel cut oats will give you more of a bite.

Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest. In a side-by-side comparison, we found that unsoaked oats lacked that fluffy, creamy texture soaked oats provide.

Oats: Use either old-fashioned rolled oats or quick-cooking oats for this apple crisp. Do NOT steel cut oats! Brown Sugar: Brown sugar adds so much depth and richness to the apple crisp, so I much prefer using it over granulated sugar when making a crisp recipe.

In terms of your morning bowl of oatmeal, yes, rolled oats and quick oats are interchangeable. However, rolled oats are better for baking and cooking because they retain their texture better than quick oats. This makes them the ideal addition to baked goods like my autumn granola breakfast cookies.

The short answer is no. Steel cut oats are much more dense than old fashioned oats. They require more liquid and longer cooking than their traditional cousins. While you can, in most cases and with some accommodations, substitute quick oats for old fashioned oats, and vice versa, steel cut oats are not interchangeable.

Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. They also have a slightly lower impact on blood sugar.

Metric per metric, rolled oats and steel cut oats are almost the same when it comes to nutritional value. However, steel cut oats beat out rolled oats in two areas, fiber content and density, which make steel cut oats the best bang for your nutritional buck.

Why do steel cut oats keep you full longer? ›

Steel cut oats contain β-glucan, a viscous, soluble fiber that slows the movement of food through the digestive tract and helps you feel fuller after eating. Foods that help people feel fuller longer may benefit people who are trying to lose weight and help them avoid overeating.

Steel-cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same.

I recommend soaking the steel cut oats for at least 10 hours before eating. They'll be super chewy but yummy on Day 1 and will continue to soften throughout the week. Even on Day 5, the Overnight Steel Cut Oats still had a nice texture and were not at all mushy.

For every 1 cup of steel cut oats, you'll need 3 1/2 to 4 cups of liquid, depending upon how thick you'd like them to be (less liquid = thicker steel cut oatmeal). I like to do a mix of water and milk to make the steel cut oats extra creamy. You can use any kind of milk you like.

As with any oats, you can overcook your steel cut oats, but it would take a while. Since they start as a harder grain, steel cut oats are more difficult to overcook and generally get creamier the longer you cook them.

Don't I have to rinse the oats? It makes sense that if you're soaking oats to rid them of phytic acid, you would need to discard the soaking water; however, this process is enzymatic. That means the phytic acid is deactivated (to some degree) and you do not need to discard the soaking water.

Since steel cut oats are less processed than other types of oats, they have a deliciously chewy texture.

In baking, rolled oats can generally be substituted with a ½ + ½ blend of flour (gluten free or not), and almond meal.

The main difference between steel-cut oats and quick oats lies in the processing. Steel-cut oats are oat groats that have been cut into two or three pieces, for a relatively unprocessed product. Rolled or old-fashioned oats are made by steaming and rolling oat groats for faster cooking.

When cooked the oats should double in size, approximately, so one cup of uncooked oats will yield about 2 to 2-1/2 cups of cooked oats.

Can quick steel-cut oats be used in baking? ›

Editor: Yes! I love adding a scoop of steel-cut oats to baked goods. It adds a nice texture and a subtle oaty flavor. If you're making a slow-rising recipe, like one of the no-knead breads, throw them in raw.

Oats contain lots of fibre. Fibres are carbohydrates you don't break down and absorb. This makes fibre good for your gut because it feeds your gut bacteria (instead of you). But too much fibre might cause gas and bloating.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time. Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying.

Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria. Steel-cut oats are less processed than old fashion rolled oats and have a lower Glycemix Index.

PROTEIN: A serving of steel-cut oats contains 5.0 grams of protein, while a serving of rolled oats contains 5.5 grams of protein. FAT: A serving of steel-cut oats contains 2.0 grams of fat, while a serving of rolled oats contains 2.7 grams of fat.

While oatmeal does have some protein in it, it's not enough to keep you feeling full after your meal. Plus, without any fats in your bowl of oats, you'll likely feel hungry soon after eating breakfast. An easy solution to making your oatmeal healthier is by adding a fat source and protein source to your oatmeal.

Steel Cut oatmeal has a low glycemic index score because it is digested and absorbed slowly and does not raise your blood sugar quickly nor very high.

Steel-cut oats are best for type 2 diabetes because they are the least-processed version of oat groats. “Rolled oats have a higher GI than steel-cut oats as they actually have been partially cooked, making them increase your blood sugar faster,” says Kaufman.

Even steel-cut oats, which are less processed than other types of oatmeal, are also high in carbs, with 28 grams of carbs in each 1/4-cup (40-gram) dry serving ( 23 , 24 ).

Are steel-cut oats good for belly fat? ›

Everyone knows oatmeal is good for you. Did you know that it can also help with losing weight? You read that correctly, you can lose belly fat by eating oatmeal! Oats contain high levels of dietary fiber which is resistant to digestive enzymes, therefore your body does not process it as caloric intake.

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy.

Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.

What soaking oats overnight does is it helps the oats break down their natural starches. It also reduces the phytic acid that occurs naturally in oats. As a result, they become more digestible and your body can absorb the nutrients more easily. Secondly, the oats when soaked overnight also taste much more delicious.

Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.

3. To Cook, Just Add Boiling Water. To turn your instant oatmeal mix into breakfast, put 1/2 cup of the mix into a bowl, then pour 3/4 cup of boiling water over it, give it a stir, and let it sit for 2 minutes. Then top with butter, milk, sweeteners, and/or fresh fruit as you like.

Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and Vitamin D that is normally absent in processed oats.

Metric per metric, rolled oats and steel cut oats are almost the same when it comes to nutritional value. However, steel cut oats beat out rolled oats in two areas, fiber content and density, which make steel cut oats the best bang for your nutritional buck.

Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. They also have a slightly lower impact on blood sugar.

Production: The primary difference between steel-cut and rolled oats is how they are processed. Steel-cut oats are made as the name suggests, by cutting the oats into smaller pieces using a steel blade. Rolled oats are steamed and then rolled flat. This means that they absorb liquid more quickly than steel-cut oats.

Should you soak Steel cut oats before cooking? ›

Should I soak steel-cut oats before cooking? Although this is not a necessary step, it's my preferred method of preparing them. Soaking steel-cut oats speeds up the stovetop cooking time to only 10 to 15 minutes. It also makes them creamier and easier to digest.

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

One cup of oats contains a little over 8 grams of fiber. "If you have a sensitive stomach, the fiber in the oatmeal may cause you to experience bloating and gas," says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and Media Spokesperson for the Academy of Nutrition and Dietetics.

Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria.

You'll want to stay away from packaged instant oatmeal because of the amount of added sugar, but oatmeal made from raw oats and flavoured with honey is one of the most easily digested foods out there. It's also one of the most nutritious whole grains.

Oats and whole wheat bread

Whole grains make you gassy for the same reason the vegetables listed above do: they're equally high in fiber. You don't want to skimp on fiber, though, since it's great for your heart, digestion, and weight.