This article explores the nutritional value and health benefits of rolled oats and steel-cut oats. It also looks at how a person can choose between the two. The oat, or common oat, plant Avena sativa is a cereal grain people grow for its seeds. They harvest and process oats to various degrees, creating different oat products.
The outer hull of the oat is inedible, and so all processes involve removing the groats, or inner kernels, from the whole oats. Steel-cut oats and rolled oats are two processed forms of these groats. Steel-cut oats, also known as Irish or coarse oats, are the least processed form. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades.
The resulting oats take longer to cook. They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal. To make rolled oats, manufacturers steam the oats, then flatten them using large disks or drums. The oats break apart, so they become softer and can absorb water more readily. The processed oats are quicker to cook, with a consistent texture and milder flavor.
Steel-cut and rolled oats vary from more processed oat products, such as quick oats or instant oatmeal. Quick or instant oats often undergo other processes, such as precooking the oat and then drying it out. The resultant product has a shorter cooking time. Manufacturers of instant oat products might also add other ingredients, such as flour or sugar to give more body or flavor.
The nutritional data for both steel-cut and rolled oats are almost identical, as whole groats go through minimal processing in both versions of the cereal. The table below presents the nutritional value of gram g servings of steel-cut oats and rolled oats:. They also have several health benefits. The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits.
A review notes that consuming 3 g of beta-glucan fiber each day can lower coronary heart disease risk and reduce blood cholesterol. Beta-glucans also have potential anticancer properties, as they may reduce some causes of colon cancer. Make it right, and you can have a well-balanced bowl of oats that contains the right amount of carbohydrates, protein, and fat , which will keep you full and satisfied throughout your morning. By acknowledging these common missteps and following registered dietitians' tips, you can prioritize health and taste.
That amount will contain calories, 27 grams g of carbs, and 4 g of fiber , according to the U. Department of Agriculture. If one cup looks disappointingly puny in your bowl, it might be helpful to downgrade to a smaller vessel, like an appetizer bowl, she says. Your choice depends on your goal. When putting together meals, Snyder makes sure she has a source of healthy complex carbs , protein, and produce.
High blood pressure is a risk factor for heart disease, which is one of the most common conditions and a leading cause of death worldwide 9 , Soluble fibers like beta-glucans in oats have been associated with blood-pressure-lowering effects One week study in people with untreated high blood pressure found that consuming 8 grams of soluble fiber from oats per day reduced both systolic and diastolic blood pressure the top and bottom numbers of a reading , compared with the control group Similarly, in a 6-week study in 18 people with elevated blood pressure levels, those consuming 5.
Another health effect attributed to oats is their ability to support a healthy bowel by increasing fecal bulk 9. Higher intake of whole-grain cereals like oats is linked to a lower risk of weight gain and obesity In part, this may be because soluble fibers can help you feel fuller for longer Increased feelings of fullness are linked to reduced food intake, as they help suppress appetite 30 , 31 , Two studies determined that eating oats increased feelings of fullness and suppressed the desire to eat over four hours, compared with ready-to-eat breakfast cereals.
These effects were attributed to the beta-glucan content of the oats 33 , Thus, raw oats may help you maintain or lose weight. Raw oats are rich in beta-glucan, a soluble fiber that may lower your blood sugar, blood pressure, and cholesterol levels.
Eating raw oats may also relieve constipation and promote weight loss. Eating dry raw oats could lead them to build up in your stomach or intestines, resulting in indigestion or constipation.
Moreover, raw oats contain the antinutrient phytic acid , which binds to minerals like iron and zinc, making it difficult for your body to absorb them. To get the most benefit, soak your oats for at least 12 hours 35 , 36 , The phytic acid in raw oats inhibits mineral absorption. Soaking raw oats reduces their phytic acid content. It also makes it easier for your body to digest them and helps prevent constipation.
In older adults, eating oat bran fiber may improve overall well-being and decrease the need for laxatives 91 , 92 , Oats offer a number of potential benefits, including reduced cholesterol and blood sugar levels.
However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet 94 , 95 , Also, oats may be contaminated with other grains , such as wheat, making them unsuitable for people with celiac disease or a wheat allergy 87 , Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure. Oats are usually well tolerated but may be contaminated with gluten. Individuals who are sensitive to gluten should only consume pure, non-contaminated oats.
Beta glucans, a type of soluble fiber in this grain, provide numerous health benefits. These include lower cholesterol, better heart health, and reduced blood sugar and insulin responses. In addition, oats are very filling and may reduce appetite and help you eat fewer calories. Oats are one of the world's healthiest and most nutritious foods. Eating oats and oatmeal has many benefits for weight loss and optimal health.
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