What are Steel-cut Oats?

I recently recommended steel-cut oats and was asked some questions. I thought I would share the information in case you were curious too!

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces.

They are also known as coarse-cut oats, pinhead oats, or Irish oats.

Steel cut oats take longer to prepare due to its minimal processing, typically 15โ€“30 minutes to simmer (much less if pre-soaked). They will also expand more when cooked, since they will absorb more water than instant or rolled oats.

The flavor is nuttier and chewier than other types of oats.

Steel-cut oats are full of nutritional value. They are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains 8 grams of insoluble fiber.

In addition to the nutrients and unique taste, steel cut oats have the advantage of having a lower glycemic index than instant or rolled oats. Steel-cut rate 42 on the glycemic index, while old fashioned rolled oats rate 50.

The glycemic index is a ranking of carbohydrates based on their effect on blood sugar levels. Carbohydrates that break down quickly will have a higher GI, causing blood sugar to spike. Carbohydrates that break down slowly will have a lower GI, gradually entering the blood stream and avoiding a blood sugar spike.

Whole grains, like steel-cut oats, reduce cholesterol and high blood pressure. They help prevent heart disease and diabetes. They also help flush fat and cholesterol out of your system and provide powerful antioxidants.

Have you tried steel-cut oats? I would love to hear your suggestions / comments on the blog, on Facebook or on Twitter.


6 Responses to What are Steel-cut Oats?

  1. Fred says:

    If you are in a hurry in the mornings, the best way I have discovered to pre-make steel cut oats is to bring 4 cups of water to a boil, put in one cup of the oats, turn the burner off, place the lid on the cookware and let it sit overnight.

    In the morning, the entire pot can be reheated for 10 minutes or so and served.

    This will actually net 4-5 servings. I place my extra in a casserole dish with a cover. The next day I literally cut out one-quarter, place it in a small saucepan with a couple ounces of water, reheat in less than 10 minutes, stirring a few times and it is ready to go.

    Thanks for the blog post!

    This stuff’s got Quaker beat by a mile!! And you feel full all morning!!

    • Fred – thank you so much for your comments and suggestions. They are great. I have been struggling with finding an easy way to have some every morning and I think your suggestion might just do the trick! I will try it tomorrow morning. Thanks! ๐Ÿ™‚

      • Fred says:

        Hey – how did your oats come out this morning? I am thinking about adding some fresh fruit when I serve them up – blueberries or raspberries. Color and antioxidants!

        Thanks again for the blog post!!

      • Sadly, I wasn’t hungry enough this morning to make the oats. I opted for a banana instead. Your idea of adding berries sounds wonderful. You can never go wrong with the wonderfully nutritious blueberry and raspberries are just heavenly. I can’t wait to get some at the farmer’s market soon!

  2. I eat steel cut oats every morning. I make a large batch on the weekends, adding unsweetened applesauce and cinnamon. I divide it into single serving, microwaveable containers that can be heated up in less than 2 minutes. I pair this with orange juice and some egg whites. It’s the perfect way to start the day!

    • Hi bleilerfitness! Thanks for your comments. I am glad to hear you are making steel cut oats a part of your every-day diet. Now that it’s getting warmer, I’m sure to be craving a nice warm bowl of oats every morning too. ๐Ÿ™‚

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