Oatmeal is delicious, comforting and has some serious evidence-backed health benefits.
Oatmeal is a simple, inexpensive breakfast staple that’s easy to customize with various toppings and mix-ins.
Here’s more about the nutrition of steel-cut oats and why they’re such a great choice.
Whilerolled oats and instant oatslook like soft, light flakes, steel-cut oats look more like tiny beige pellets.
But while they look very different, these three types of oats are more similar than you might think.
To make steel-cut oats, the groats are roasted to make them more shelf-stable and then chopped into pieces.
To make instant oats, rolled oats are steamed, dried, and flattened again.
The major differences between the three types of oats are cooking time and texture.
Instant oats take about a minute to cook on the stovetop or microwave and have a slightly mushy texture.
Old-fashioned oats take about five minutes on the stovetop and have a bit more bite.
Steel-cut oats take about 30 minutes on the stovetop and have a chewy, nutty texture.
Steel-Cut Oats Nutrition Facts
Steel-cut oats are high in bothsoluble and insoluble fiber.
They also contain some plant-based protein and iron.
Here are the nutrition facts for one 14 cup serving of uncooked steel-cut oats, per theUSDA.
However, steel-cut oats are denser because they haven’t been steamed and flattened.
If you’re on a strict gluten-free diet, look for steel-cut oats that are labeled “gluten-free.”
“Decades worth of research shows that they are effective at improving cholesterol levels.”
This is all great news for heart health.
Oats, including steel-cut oats, may be particularly good for this.
by increasing in volume.
The2020-2025 Dietary Guidelines for Americansrecommend that adults get 25 to 31 grams of fiber each day.
according to theNational Institute of Diabetes and Digestive and Kidney Diseases.
“I also put dried fruit with them so the fruit adds some nice added texture and sweetness.
you’re able to also cooksteel-cut oats overnight in a slow cookeror Instant Pot.
The Bottom Line
Steel-cut oats have several amazing health benefits.
