Oats have many well established health benefits. The grain is a great source of dietary fiber, with four to five grams of fiber per serving on average. The beta-glucan in oats, along with their lower glycemic index, has been shown to help lower cholesterol and blood sugar levels, reducing the risk of heart disease. (Though oats are gluten-free, people with celiac disease may want to steer clear of oats that aren’t specifically labeled gluten-free, as they are sometimes grown or processed near other grains that contain gluten.)
There are many different forms of oats but two of the most common and popular are rolled oats and steel cut oats. As you stare at them in the grocery store you may wonder what the difference is.
The primary difference between steel-cut and rolled oats is how they are processed. Steel-cut oats are made as the name suggests, by cutting the oats into smaller pieces using a steel blade. Rolled oats are steamed and then rolled flat. This means that they absorb liquid more quickly than steel-cut oats and so they will cook up in about half the time. When you cook steel-cut oats, they take on a very chewy texture that clumps together. When you cook rolled oats, they become silkier and runnier than steel-cut oats.
The nutritional value of both types of oats are very similar, but rolled oats are slightly higher in calories and carbs than steel-cut oats. Steel-cut oats are slightly higher in protein and soluble fiber content than rolled oats. In either case, the carbs are complex carbs and fiber, not the simple carbs many people try to limit or avoid.
At the end of the day, it comes down to which you prefer. Another possibility to consider is oat bran. Since it contains the intact bran is it higher in fiber than either rolled or steel cut oats, cooks up more quickly and has a similar nutritional profile.
Whichever you choose, oats are a great way to start your day.
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