STEEL CUT OATS
Are you interested in trying out steel-cut oats? Want to know more about them? Why steel-cut over rolled oats? Read on to find out!
What Are Steel-Cut Oats?
Whole grain oats are made up of three parts: the germ, brand, and endosperm. Whole-grain oat kernels without a husk are referred to as groats. They can also be referred to as "oat groats".
Steel-cut organic oats are made by taking the oat groats and cutting them into 2 to 3 smaller pieces using a steel blade. Toasting steel-cut oats gives them a delicious nutty flavour that sets them apart from other oats.
They’re coarser than other oats and are typically chewier. This results in a filling, hearty texture that does require longer soaking and cooking times. However, they’re still a good option for an overnight oats recipe.
Steel-Cut Oats vs Rolled Oats
While steel-cut oats and rolled oats offer many of the same health benefits, there are differences in how they’re processed and the resulting texture. And steel-cut oats do tend to have one nutritional difference that can be important to people with specific dietary requirements.
In terms of process, the main difference between both are:
- Steel-cut oats: these are made by taking whole oat groats and cutting them into several pieces with steel blades - thus where the “steel-cut” term comes from. They go through minimal processing and maintain their coarser, grainy texture.
- Rolled oats: these are made by taking whole oat groats, steaming them, and then rolling them into flat oat flakes. They’re more processed than steel-cut and have a smoother texture.
In general, because steel-cut oats are coarser, they take longer to cook than rolled oats. While steel-cut takes around 20 to 30 minutes, rolled oats can usually be fully cooked within 5 to 10 minutes.
When it comes to the nutritional profile of both, they’re largely an equal match. However, steel-cut oats tend to have a slightly lower glycemic index, which makes them a better option for those managing their blood sugar levels.
Should You Soak Steel-Cut Oats?
You can enjoy them in various ways, and that includes soaking them. You don’t need to, but some points to consider with soaked steel-cut oats include:
- When steel-cut oats have been effectively soaked and softened, it can reduce their overall cooking time from the usual 20 to 30 minutes down to 5 to 10 minutes, similar to rolled oats.
- Steel-cut oats will take on a softer, easier-to-eat texture when soaked.
- Compared to general steel-cut oats, soaked steel-cut oats can take on an enhanced flavour when cooked.
- With liquid more deeply absorbed into soaked steel-cut oats, they’ll satiate your appetite more effectively than general steel-cut oats.
- Finally, soaked steel-cut oats promote better digestion. Soaking oats reduces their phytic acid content, which means you’ll more effectively absorb key minerals such as iron, zinc, and calcium.
3 Key Benefits of Steel Cut Oats
1. Steel Cut Oats Are High in Fibre & Protein
Steel-cut oats are high in dietary fibre. Dietary fibre is something our body can't digest but still needs. Steel-cut oats contain a soluble fibre made up of beta-glucans.
These beta-glucans form a gel-like substance when dissolved in water, and it is this substance that is thought to lower blood cholesterol levels as well as stabilise blood sugar levels.
Steel-cut oats also contain insoluble fibre. Insoluble fibre is important to gut health, helping promote regularity and keeping your digestive system healthy and functional.
Finally, steel-cut oats contain beneficial levels of protein. They’re also low in saturated fat, which is an added bonus to their health benefits.
2. Steel Cut Oats Have a Low GI
Another benefit of steel-cut oats is that they rank low on the glycemic index (GI). This index assigns foods numerical values that tell you how they impact your blood sugar when you consume carbohydrates.
Foods that rank at a GI of 55 or below are classified as low GI. The lower the number, the better. Low GI foods are of particular importance for people with diabetes or prediabetes. This makes steel-cut oats a safe food for diabetics to consume, but also just a healthy organic oat choice in general.
3. Steel Cut Oats Are a Good Source of Iron
Steel-cut oats are also a good source of iron, which is vital for the proper functioning of your body.
Iron is a core component of haemoglobin, and haemoglobin is what keeps oxygen circulating throughout your bloodstream to feed your organs and tissues. A healthy amount of iron is essential for a healthy mind and body, and steel-cut oats can help contribute to maintaining good iron levels.
Kylie & the GF Oats Team