Few breakfast dishes can give you the warmth and energy the way a warm bowl of freshly cooked oatmeal can, especially when you’re on a hectic morning schedule. But with so many different kinds of oats, how do you know which is the healthiest option?
Before oats go through the different types of processing, they all start off as groats, with the kernel, hull, and stalk all in one piece. Just how much do the different types of processing really affect the nutritional value, though? You already know that all oats are spectacular sources of fibre; they are helpful in reducing the risk of asthma in children, controlling blood pressure, lowering bad cholesterol, and maintaining healthy body weight. But it turns out the processing can slightly affect its properties. Today, we compare the two most popular types of oats on the market: steel-cut oats and rolled oats.
Steel-cut oats are basically whole oat groats cut up into smaller pieces by a steel blade, somewhat resembling chopped-up rice. Because these oats aren’t processed by steaming or rolling, they take longer to cook than rolled oats, thus having a chewier, nuttier, and more toothsome texture. If you’re looking for a bowl of on-the-go instant oatmeal, however, steel-cut oats might not be the best option, as they are tastiest in a rich and velvety porridge.
Steel-Cut Oats Benefits
One significant advantage of eating steel-cut oats is the satisfied feeling of fullness, keeping you energized for longer. This is because these oats are thicker and less processed, thus slowing digestion. Slower digestion also means a lower glycemic index value, which can help prevent diabetes and benefit those with diabetes as it slows down the rate that sugar is introduced into your body. Did I mention leftover steel-cut oats can be stored in the fridge for up to a week? Perfect for meal preps!
Rolled oats are slightly more processed than steel-cut oats. The kernels are first steamed, softened, and then flattened by rolling them, giving them the flat-oval appearance. Because rolled oats are thinner and have a greater surface area, this allows them to be cooked much faster, absorb more liquid, and hold their shape better. These qualities make rolled oats the star of baked goods and quick breakfast recipes.
Rolled Oats Benefits
Natural rolled oats with no added ingredients have essentially identical nutritional values to the steel-cut oats besides having a higher glycemic index value and slightly more calories. The advantage of rolled oats is undoubtedly its high versatility in cooking due to its texture and ability to absorb moisture, as well as a much shorter cooking time.
SPUD has multiple options for you to choose from if you’re looking for high-quality rolled oats. You can literally make anything with them: oat bars, muffins, cookies, or just simple oatmeal. In case you’re in need of any inspiration, try this healthy, amazing recipe of Baked Blueberry Banana Chia Seed Oatmeal.
So what’s your preference? Are you team steel-cut oats or team rolled oats?