Nutrition Tips

Steel Cut vs. Rolled Oats: How to Get the Most from Your Breakfast

By May 13, 2019 June 5th, 2019 No Comments

Every kid has a memory of eating oatmeal for breakfast. And there are good reasons your parents fed them to you.

Just a half a cup of dry oats contains 13 grams of protein and 8 grams of fiber. Oats also contain quite a few other benefits like manganese, zinc, and vitamin B. 

But there are two types of oats: steel cut and rolled. Most of us don’t know what, if any, the differences are. 

If you’re looking to understand the difference between steel cut vs rolled oats, keep reading. We’re sharing with you the ultimate guide for oat lovers. 

The Difference Between Steel Cut Vs Rolled Oats

Always read the ingredients before you buy any form of oats. The instant kind, while easier to prepare often contains sugar. 

As for steel cut and rolled oats, they both are derived from the same whole cereal grain. What makes them different is how, and how much they’re processed. 

In their whole form, both types are known as “groats”. To become oats, they’re separated from their outer hull. 

Both versions still include the germ and endosperm. The germ contains healthy, unsaturated fat while the endosperm contains the fiber and protein your body loves, especially after a workout at the gym

Steel Cut Oats

When you’re at the grocery store looking for steel cut oats, you may find them called Irish oatmeal. Between steel cut and rolled oats, steeled cut are more closely related to the original, unprocessed groat. 

Groats are chopped into pieces using large steel blades, which produce both the oat and their name. The process produces oats that are chewier in texture, nuttier in flavor, and coarser than the rolled version. 

Steel cut oats take longer to prepare. Cooking times usually vary between 15-30 minutes. A quick tip to reduce cooking time is to soak them first. 

Rolled Oats

Rolled oats are also known as old-fashioned oats. These oats were steamed and flattened during their process. 

As a result, you’ll find these oats have a milder flavor, have a softer texture, and only take 2-5 minutes to prepare. That’s due to the fact that rolled oats were partially cooked during their processing. 

While rolled oats are tasty as oatmeal, you can also use them for baking. Add them to cookies, muffins, bread, and cakes for added nutrition and flavor. 

Oats and Nutrition

The great news is that if you’re into fitness or even just like oats, both steel cut oats and rolled oats are equally good for you. They have basically the same nutritional background since they’re both made from the same source. 

A half cup of dry oats contains only 5 grams of fat and has around 303 calories. Oats also contain 13 grams of protein and 8 grams of fiber. 

And that’s not all. Oats contain quite a few essential vitamins and minerals. 

  • Carbs: 28 grams
  • Iron: 10% of the RDI
  • Magnesium: 14% of the RDI
  • Zinc: 10% of the RDI
  • Copper: 8% of the RDI
  • Manganese: 74% of the RDI
  • Phosphorus: 17% of the RDI
  • Selenium: 17% of the RDI
  • Thiamin (B1): 13% of the RDI

Always check out the nutritional panel before you select a brand. The nutritional value varies greatly depending on the brand. 

Also, while oats are gluten-free, check the box to make sure it was processed at a gluten-free facility if you have celiac or other gluten sensitivities

Include Oats as Part of Your Workout Routine 

The differences between steel cut vs rolled oats mostly come down to taste preferences and time. But you should consider making oats part of your workout routine.

Whether you’re working out at the best gyms in Las Vegas or you’re doing it on your own, educating yourself first makes reaching your goals easier.

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