Steel cut Oats vs Rolled Oats - A Short Comparison!

Oats are among the most common cereals eaten across the world and incredible food which is a complete package of vitamins, minerals, antioxidants, protein, etc. They contain some unique components known as soluble fiber beta-glucan and avenanthramides.

This grain is generally consumed by people of every age as a breakfast meal. Some prefer cooking with sugar while some love the spicy recipe made from oats. Today, oats are available in many different forms. Here, we will discuss about the difference between rolled oats and steel-cut oats.

Steel-cut oats:

These oat groats are cut into 2 to 3 smaller pieces using a steel blade. Steel-cut oats are also known as Irish oats. They have a delicious nutty flavour that makes it different from other types of oats.

Rolled oats:

They are flattened in texture and requires less time to be cooked in comparison to steel-cut oats. It is also known as old-fashioned rolled oats. It is used to make quick oats and is often used in baking. They sustain round shape and retain creamy and smoother texture than steel-cut oats.

Nutritional Comparison of rolled oats and steel-cut oats

Components	Steel Cut Oats	Rolled Oats
Total Fat	6.0 g	6.5 g
Protein	12 g	13.15 g
Fiber	10.6 g	7.7 g
Calcium	2 %	5 %
Carbs	72 %	67.7 %
Saturated Fat	1.0 g	0.9 g
Calories	375	379

Macronutrients:

The macronutrients present in rolled oats are fiber, carbohydrates, proteins, thymine, iron and dietary fibers. On the other hand, the macronutrient present in steel-cut oats are thymine, iron, magnesium, zinc, carbohydrates, fiber, vitamins, minerals, amino acids, fatty acids with no sugar, etc.

Benefits of Steel-Cut Oats and Rolled Oats

Steel Cut Oats Benefits

• It is high in dietary fiber
• Steel-cut oats have a low glycemic index
• They are naturally gluten-free
• It is a good source of iron
• Steel-cut oats provide a sufficient amount of energy to start your day
• They are also considered as complex carbohydrates
• It is high in protein

Rolled Oats Benefits

• They provide a sufficient amount of nutrients, fiber and beneficial phytochemical in your body
• Rolled oats provide low cholesterol
• It contains a high amount of fiber
• It helps in reducing the risk of heart disease and diabetes
• Rolled oats also help in preventing constipation

Overnight Steel Cut Oatmeal Recipe

Here, we have shared some delicious recipes of steel-cut and rolled oats which you should definitely add into your breakfast. These dishes not only enhance your taste buds but also provide sufficient amounts of nutrients needed in our body.

You can also make your own recipe by boiling rolled oats or steel-cut oats or both for 5 minutes. Adding it into the milk/almond milk or yogurt and serving it with delicious toppings that include berries, bananas, apples, walnuts, almonds, cashew, seeds, etc.

1. Instant pot oatmeal for steel-cut oats:

   Ingredients:

   • 2 cups of water
   • 1 cup almond milk
   • 1 cup steel-cut oats
   • 1 cinnamon stick
   • Salt to taste

   How to make:

   • Add oatmeal of your choice (or both) and some water in your instant pot or electric pressure cooker with a cinnamon stick and salt
   • Cook for 3 minutes
   • Once its cooked, allow the oatmeal to sit in the pot until the steam is released naturally
   • Now add the toppings of your choice with almond milk
   • You can also refrigerate this dish for 3-4 days
2. Steel-cut oats recipe

   Ingredients

   • 1 teaspoon butter or olive oil
   • 1 cup steel-cut oats
   • 3 cups of water
   • Pinch salt
   • 1 cup milk (optional)

   How to cook

   • Heat 2 spoon butter or oil in a saucepan and toast the oats
   • Toast it for 3 minutes until it starts smelling toasty
   • Add water and salt
   • Cover the lid and let it sit for overnight
   • Reheat the oatmeal in the morning and serve it in the breakfast by topping it with your favorite fruits and dry fruits

Side effects of rolled oats and steel-cut oats

Here, we have commonly listed the cons of rolled oats and steel-cut oats:

1. You should not consume oats if you feel difficulty in swallowing or chewing
2. Poorly chewed oats can result in blockage of the intestine
3. Regular consumption of oats can create problems related to disorders of the digestive tracts including esophagus, stomach and intestines

Conclusion: Rolled oats and steel-cut oats both provide an adequate amount of energy to our body and contain a sufficient portion of protein, fiber, minerals, etc. As rolled oats are easy to cook in comparison to steel-cut oats.

Therefore, you are advised to consume rolled oats in your breakfast or any time in a day. Steel-cut oats also take slightly more time in cooking as compared to rolled oats.