Steel Cut Oats Nutrition

The lesser known variety than its rolled and instant counterparts, steel cut oats have a lot to offer in terms of nutrition as well as health benefits. They may be considered as one of the healthiest breakfasts you can choose to have, to keep yourself energized and going well through the day. So what are steel cut oats? These are mainly oats in their whole grain that are cut into tiny pieces that resemble rice, by a steel blade. Unlike rolled oats, these are left as they are in their whole form, and are known to maintain greater nutrition as they are lesser processed than their rolled counterparts. Here, we will take a detailed look into the nutritional information of steel cut oats, and the health benefits it has to offer to you.

Nutrition Facts

Also known as oat groats, 1 bowl (9 ounces) of cooked steel cut oats have the following nutrition to offer to you.

• Calories: There are 220 calories in a bowl of cooked steel cut oats. These are healthy calories that keep you going through the day, so you needn't worry about them.
• Carbohydrates: The total number of carbohydrates in this amount is 42 grams, of which 5 grams constitute dietary fiber, while 15 grams constitute other sugars.
• Fats: The total number of fats that a bowl of steel cut oats has to offer is a mere 3.5 grams of which 0.5 grams constitute saturated fats. There are no trans fats in steel cut oats.
• Protein: There are 6 grams of protein in a bowl of steel cut oats.
• Calcium: The calcium levels in this wonder breakfast stand at 20 grams.
• Sodium: Lastly, the sodium levels stand at 120 grams in a bowl of cooked steel cut oats.

These types of oats are not meant to be consumed dry or uncooked. They have very high levels of fiber, which if consumed uncooked can cause severe disturbance to the digestive system. Also, the cooking time of rolled oats vs. steel cut oats is vastly different. Steel cut oats take much longer to cook than instant oatmeal or rolled oats. Most recipes suggest that it be slow cooked in a crockpot overnight, for about 7-8 hours so that it becomes digestible. However, some even cook it in a period of 35 minutes to one hour, only after soaking them overnight. These have a chewy texture that make them further different from rolled oats.

Health Benefits of Steel Cut Oats

As you can see from the aforementioned nutrition information, steel cut oats are a rich source of protein, calcium, and fiber. They are also rich in B-vitamins and minerals such as magnesium and selenium. Because of the way steel cut oats are cut and processed, they take longer to digest, thereby leaving you fuller for a longer time period. This means you can easily consume these if you are on a weight loss program. Further, these have a low glycemic index making them safe for diabetics. Their high fibers also help reduce cholesterol, blood pressure, and therefore, the risk of any kind of grave heart disease. However, to avail of these benefits, it is important that you follow a diet free of cholesterol, and ensure that you get a good amount of physical exercise on a regular basis. No food alone can give you all its benefits unless you resort to other measures that will enhance its function.

Enjoy a bowl of steel cut oats with dried berries, nuts, or some maple syrup at breakfast to make the most of this wonder food and to avail of all its health benefits.