Don’t we all crave for a high energy and mood boosting breakfast to kick start a functional day? Healthcare providers believe a breakfast that supplies all essential nutrients can increase your productivity by several folds. Based on the research studies and nutritional data, oatmeal can be considered as an excellent choice for the management of optimal health and wellness. Oat meal is generally harvested in the fall season but is also available throughout the year. One type oat meal which is known as steel cut oats is filled with sensational appetizing aroma and steam that no one can resist eating.

What Is Steel Cut Oats?

Steel cut oat is basically a portion of inner part of the whole grain. The portion is then cut in to 2 to 3 pieces with the help of steel cutter. It resembles a rice grain and is generally golden in color. 

  • In preparation of steel cut oat, no artificial or extra ingredient is added. It is kept natural in all processes of preparation, which makes it an even healthier choice.

  • Additionally, it is believed that steel cut oats are rich in nutrients, including essential vitamins, proteins, carbohydrates and minerals. 

  • The saturated fats present in the steel cut oat help in reducing the incidence of cardiovascular diseases and other metabolic disorders. 

  • It also contains beta-glucan which is a soluble fiber, helping in maintaining healthy gastrointestinal system and relieving constipation.

Steal Cut Oats Vs. Rolled Oats

Although it is assumed that the nutritional content present in steel cut oat is significantly higher than other conventionally available varieties of oats, according to different research studies, it is concluded that there is no remarkable difference in the nutritional content of different oat types. Let's take a look at the differences and similarities of steel cut oats and rolled oats:


  • Both types of oat contain similar amount of protein i.e. 5 grams in ¼ cup.

  • They both contain equal amounts of carbohydrates i.e. 27 grams in ¼ cup

  • Equal amounts of fiber content if present 4 grams in ¼ cup.

  • Fat content is equal in steel cut oat and rolled oat i.e. 2.5 grams in 1/4 cup.

  • Recommended daily allowance (RDA) for both oats is 2%.

  • Both types of oats are good source of iron, thiamine, niacin, and riboflavin.


  • Steel cut oat's calorie content: 140 calories in ¼ cup of dry steel cut oat; Rolled oat's calorie content: 160 calories in ¼ dry cup of rolled oat.

  • Steel oat contains NO amount of sugar, but rolled oat contain 1 gram of sugar in ¼ dry cup.

  • Steel cut oat contains 0.5 gram (1/4 cup) saturated fat while rolled oat has no saturated fat.

  • Steel cut oat has a lower glycemic index as compared to rolled oat.

  • Steel cut oat is taken and cut into slices using steel blade. No cooking process applied in manufacturingRolled oats are steamed (slightly cooked) first then rolled, which is why the cooking time of rolled oat is lesser as compare to steel cut oat.

  • D-beta-glucan is present in steel cut oat as insoluble fiber, which helps in improving body glucose concentrations and gastrointestinal motility; but there is only low or negligible quantities of D-beta-glucan presented in rolled oat.

Types of Oats

  • Oat Groats: These are toasted grains in which the hull is removed by hulling. Hulling does not include the removal of bran content.

  • Steel Cut Oats: They are kept as natural as possible, no artificial techniques or cooking is used for its manufacturing. Steel cut oat are simply sliced to a size of rice grain or sesame seed.

  • Stone Ground Oat: They are similar to that of steel cut oat. The only difference is that they appear in round shape instead of longitudinal grain, because of their round shape they took approximately 45 minutes to be cooked completely.

  • Old-fashioned Rolled Oats: They are first steamed, and then passed from a roller to produce a flaky shape. Old fashioned rolled oat takes about 10 minutes to be cooked completely.

  • Quick Cooking Oat: These oats are made in flakes by passing through a roller, so they take much lesser time to cook.

  • Instant Oats: They are processed type of oat. This is first chopped into coarse size, steamed, and then dehydrated to make them in dry form. Salt and sugar is often added.

Benefits of Steal Cut Oats


Lower Cholesterol Levels

  • Steel cut oat is a good source of soluble fiber. It helps in reducing LDL (low density lipoprotein) levels in body. ½ cup of steel cut oatmeal contains 5 grams of soluble fiber which helps in lowering cholesterol.

  • Avenanthramide, a special antioxidant is present in steel cut oat which helps in reducing free radical formation in body. The antioxidants help in reducing the risks of cardiovascular diseases.


Maintain Blood Health

  • Steel cut oat is known to reduce high blood pressure. Post-menopausal women who tend to have high blood pressure are recommended to eat 6 bowls of steel cut oatmeal in a week.

  • According to different researchers, daily intake of steel cut oatmeal reduces risk of heart failure in men.

  • As they contain high amount of b-glucan, steel cut oat helps to stabilize blood glucose concentrations.


Protect s Against Heart Diseases

  • Steel cut oat prevents hardening of arteries by depressing the adherence of monocytes with arterial wall.

  • Intake of vitamin C with steel cut oatmeal increases its cardio-protective properties, so it is recommended to take 1 glass of orange juice along with oatmeal.


Prevent Diabetes

Steel cut oat is a good source of magnesium which helps in maintaining the insulin levels in your body and lowering the risk of diabetes. If milk is added, it will be even more effective.


Promote Immune System

The soluble fiber present in steel cut oat helps in increasing the anti-bacterial properties, hence improving the immune function of the body.


Help to Lose Weight

As discussed above, steel cut oat has low glycemic index which helps in preventing the condition of peaks and dips in blood glucose concentrations. In this way it maintains the satiety and hunger levels of body, thereby promoting the weight loss effectively. Besides, it is also considered as a diet meal because of low calorie content.


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