Steel Cut Oats Nutrition Facts, Health Benefits and Recipe Ideas

Exploring the Nutrition Benefits of Steel Cut Oats

Steel cut oats have long been hailed as one of the healthiest breakfast options you can choose. Also known as Irish oatmeal, steel cut oats are made by cutting whole oat groats into smaller pieces. This creates a chewier, heartier texture than traditional rolled or instant oats. Steel cut oats are minimally processed, meaning they retain more of their nutritional value. Research shows they may offer some significant health perks and disease-fighting properties beyond basic nutrition.

Steel Cut Oats Nutrition Facts

A 14 cup serving of dry steel cut oats contains:

• 150 calories
• 5 grams protein
• 3 grams fat
• 27 grams carbs
• 5 grams fiber
• 20% DV iron
• 5% DV calcium

Steel cut oats are a low-fat source of dietary fiber, protein, thiamin, magnesium, phosphorus, manganese, selenium, and iron. The fiber content helps slow digestion, leading to stable blood sugar levels rather than energy-busting spikes and crashes.

Benefits of Steel Cut Oats

Research indicates steel cut oats may offer theseevidence-based health advantages:

• Lower cholesterol - The soluble fiber in oats binds to bile acids and removes them from the body. This may help reduce LDL "bad" cholesterol.
• Improved heart health - Fiberor beta-glucan in oats contributes to lower blood pressure and reduced cardiovascular disease risk.
• Stabilized blood sugar - The complex carbs and fiber take longer to break down, preventing blood sugar spikes.
• Aid in weight loss/maintenance - The fiber increases satiety and digests slowly to curb appetite.
• Relief of constipation - The 5 grams of fiber per serving helps improve regularity.
• Lower cancer risk - The fiber, antioxidants, and phytochemicals may protect against colorectal, breast, and prostate cancers.

Steel Cut Oats vs. Rolled Oats

Both steel cut and rolled oats originate from whole oat groats. The main differences are:

• Texture - Steel cut oats are chewier and heartier, while rolled are smoother and softer.
• Cooking time - Steel cut take 10-30 minutes, rolled just 5 minutes.
• GI - Steel cut have a lower glycemic index of 55 versus rolled at 75.
• Nutrients - Steel cut oats retain more protein, fiber, vitamins, and minerals.

For those seeking lower GI carbs and maximum nutrition, steel cut oats are the better choice. But rolled oats make a quicker breakfast if you're in a hurry.

Quaker Steel Cut Oats

Quaker is one of the most popular brands of steel cut oats, widely available in grocery stores. Some facts about Quaker steel cut oats:

• Made from whole grain oats with only the hull removed
• Each 14 cup dry serving contains 150 calories, 5g protein, 5g fiber
• Gluten-free, kosher, vegan
• Cooking time is about 10-20 minutes
• Can be cooked stovetop or in the microwave
• Low sodium and no added sugars
• Non-GMO Project Verified

Quaker also offers quick cooking steel cut oats that are pre-cooked and dried to reduce prep time to just 5 minutes. These are just as nutritious but less chewy in texture.

Best Ways to Cook Steel Cut Oats

For the best taste and nutrition benefits, avoid quick oats and go for regular steel cut oats. Here are some tips for preparation:

• Combine 1 part oats to 3 parts liquid - water, milk, non-dairy milk work.
• Bring to a boil then reduce heat and simmer for 10-20 minutes, stirring occasionally.
• Cook stovetop or microwave according to package directions.
• Add a pinch of salt to boost flavor without excess sodium.
• Flavors like cinnamon, fruit, nuts, chocolate, peanut butter all add taste.
• Refrigerate leftovers up to 4 days - just reheat with extra liquid.
• Make a big batch and portion out servings to save prep time.

Avoid quick oats and cook steel cut oats slowly at lower heat. This brings out their characteristic chewy texture and helps unlock their nutritional benefits.

Healthy Steel Cut Oats Recipes

Steel cut oats are endlessly adaptable to both sweet and savory flavors. Try these creative ways to eat more steel cut oats:

• Apple pie oats - Diced apples, cinnamon, chopped walnuts, dash of maple syrup
• PB&J oats - Mixed berries, peanut butter, splash of milk
• Pumpkin pie oats - Pumpkin puree, milk, pumpkin pie spice, pepitas
• Carrot cake oats - Shredded carrots, raisins, cinnamon, nutmeg, almond milk
• Savory parmesan oats - Oats cooked in chicken broth with spinach and parmesan
• Tex-mex oats - Corn, black beans, salsa, cumin, cheddar, avocado

Mix up your steel cut oats routine by trying fun flavor combinations. Add ingredients that pack extra nutrition like fruits, veggies, nuts, seeds, and lean proteins.

Healthy Add-Ins for Steel Cut Oats

To ramp up the nutritional value of your bowl of steel cut oats, stir in any of these tasty, healthy add-ins:

• Fresh, frozen or dried fruits like berries, banana, mango, apple
• Chopped nuts like walnuts, almonds, pecans, pistachios
• Nut butters - peanut, almond, cashew
• Seeds - chia, hemp, flax, pumpkin
• Spices - cinnamon, nutmeg, ginger, cardamom
• Shredded veggies - carrots, zucchini, spinach
• Dairy or non-dairy milk - cow, almond, soy, oat
• Greek yogurt or cottage cheese
• Low-sugar granola

Mix and match to create your own signature steel cut oats combo. Focus on nutrient-dense ingredients to take your oats to the next level.

Potential Downsides of Steel Cut Oats

Steel cut oats make an extremely healthy breakfast, but there are a few potential drawbacks to keep in mind:

• Phytates - May impact mineral absorption, but cooking reduces phytate content.
• Quick cooking time - Need 10-20 minutes prep which can be inconvenient.
• GI impact - Lower GI than rolled oats but can spike blood sugar in some.
• Gassiness or bloating - Due to high fiber and carbohydrate content.
• Beta-

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.