Rolled Oats Vs Steel Cut Oats

The rolled and steel cut oats are two forms of oats which can be distinguished on the basis of the degree to which these are processed. Even if these two forms of oats are processed differently, both fall in the category of whole grains. There are not many differences between both the forms of oats with respect to nutrition obtained. Major differences being associated with processing are mentioned below.

Rolled and Steel Cut Oats

The rolled oat groats are processed in three steps i.e. they are rolled, steamed and then toasted. First of all the outer husk is removed from oat grains. These oats are generally sold as oatmeal. The steel-cut oats instead of being rolled and steamed, are chopped into 2-3 pieces. The different names by which the steel cut oats are referred to, include Irish oats and pinhead oats. Processing time for steel cut oats is much lesser than rolled oats. Let us understand more about these forms of oats through the rolled oats vs steel cut oats comparison.

Steel Oats Vs Rolled Oats

The difference between rolled oats and steel oats, as stated above, is that of the way in which they are processed. Steel cut oats unlike rolled oats are not steamed. The former is just chopped without being rolled, steamed or toasted. A bit of bran layer is retained by steel cut oats. There are both advantages and disadvantages of having the bran layer over grains. The advantage is that micro nutrients present in the bran are not lost. On the flip-side, it becomes difficult to chew them. Rolled oats may or may not possess the bran layer. In most cases, this layer is however, removed from the grain. The other differences are presented one-by-one.

Appearance: Rolled oats are in the form of flakes. The flat, lengthwise flakes of rolled oats look different than the steel cut oats. The steel cut oats look like they are cut into two halves. One should find the appearance of steel cut oats similar to that of wild rice (cooked form).

Texture: The texture of steel cut oats is a bit coarse and the effort which goes into chewing is more than that of rolled oats. The opinion about whether texture of steel cut or rolled oats is better, differs from person to person. Some people find the chewier texture of steel cut oats better than that of rolled oats.

Taste: The steel cut oats have a nutty flavor. Rolled oats do not have such kind of a flavor.

Serving Size: The rolled oats occupy more space/volume than steel cut ones. This is because the latter is denser than the former. It is due to this difference in volume and thereby, density, as half a cup of rolled oats is considered to be equivalent to 1/4 cup of the steel cut. Water absorbed by steel cut oats is greater than that of the rolled ones.

Processing Difference: The steel cut oats score over the rolled ones slightly in terms of nutrition due to lesser processing. The process of steaming of rolled oats is responsible for loss of micro nutrients. Amount of vitamins and mineral present in steel cut oats is therefore, greater. The steaming process also increases the time required for cooking.

Both options are considered to be good from the point of nutrition. Cereal is in the form of steel cut oats however, they contain more fibers and are therefore, useful in keeping various health problems at bay.