are steel cut oats better for you than rolled oats

#ARE STEEL CUT OATS BETTER FOR YOU THAN ROLLED OATS HOW TO#
#ARE STEEL CUT OATS BETTER FOR YOU THAN ROLLED OATS FULL#

They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. Steel-cut oats, also known as Irish or coarse oats, are the least processed form. Steel-cut oats and rolled oats are two processed forms of these groats. The outer hull of the oat is inedible, and so all processes involve removing the groats, or inner kernels, from the whole oats. They harvest and process oats to various degrees, creating different oat products. The oat, or common oat, plant Avena sativa is a cereal grain people grow for its seeds. “I refer to this as my ‘morning meal mantra.Share on Pinterest FreshSplash/Getty Images “When making breakfast, I aim for the meal to provide ample micronutrients - vitamins, minerals, antioxidants - as well as fiber, healthy fats, and protein,” she explains. Instead of stirring in maple syrup and milk, Dr. Tara has a trick up her sleeve. “To reduce the cooking time, I like to pre-soak my steel cut oats and make them in the Instant Pot,” she says. If you’re worried about the time and effort it takes to cook them, don’t be! Dr.

#ARE STEEL CUT OATS BETTER FOR YOU THAN ROLLED OATS HOW TO#

Lastly, diets high in fiber have been associated with lower rates of colon and other cancers.” How to Cook and Eat Steel Cut Oats “Because fiber isn’t well absorbed, it also reduces blood sugar spikes, which can aid in the prevention and control of diabetes.

#ARE STEEL CUT OATS BETTER FOR YOU THAN ROLLED OATS FULL#

“Both types of fiber help you to feel full and satisfied, which is important for healthy weight maintenance,” says Dr. That’s why heart-healthy diets contain so much fiber. A review from the Journal of Cardiovascular Nursing explained that diets high in fiber are linked to a lower risk of coronary heart disease. In addition, an investigation from the Journal of the American Medical Association found that dietary fiber not only reduces blood cholesterol levels, but also lowers blood pressure and improves insulin sensitivity. The gel it creates during digestion is important for heart health. “This gel also attaches to cholesterol particles and helps pull them out of the body,” she says. “In this way, soluble fiber lowers blood cholesterol levels and possibly the risk of heart disease.” Tara points out that the benefits of soluble fiber don’t stop there. How Steel-Cut Oats Can Improve Heart Healthĭr. Those include B vitamins such as thiamine, folate, biotin, riboflavin, and pantothenic acid.

A paper from the Surgical Clinics of North America explained that gut bacteria help synthesize, or produce, water-soluble vitamins. The fermentation of soluble fiber also helps your body access important nutrients.

That fermentation keeps your gut bacteria in healthy balance. Soluble fiber is so important for digestive health because it acts as a prebiotic. Prebiotics are dietary fibers that feed the “good” bacteria in your gut. According to a paper published in Gut Microbes, soluble fibers don’t get digested in the small intestine. Instead, they move onto the large intestine where the gut bacteria begin a fermentation process. “As the fiber soaks up water and dissolves in your system, it creates a gel that slows digestion, bulks up your stool, and reduces the risk of constipation and diarrhea,” she explains. Tara notes that steel cut oats are particularly high in soluble fiber. “Insoluble fiber promotes bowel regularity by attracting water into your stool so that it’s softer and easier to pass.”ĭr.

“Soluble fiber dissolves in water (this is why oats get mushy when mixed with liquid!), while insoluble fiber does not,” says Dr. In addition to containing a healthy amount of protein, iron, and potassium, steel-cut oats are rich in soluble and insoluble fiber.

Are steel cut oats better for you than rolled oats