Steel-Cut or Rolled Oats? Which is Better For You?
Jul 4th, 2013 by Aldouspi

Steel-Cut or Rolled Oats? Which is Better For You?

Steel cut oatmeal by LizMarie_AK
steel cut oats

When it comes to food for breakfast, you can’t do significantly better than oatmeal. When I was living in Great Britain it always went by the name of porridge, and I am sure it is more popular there as opposed to in the United States. It has a long history there, as it was the peasant food of that region, especially in Ireland and Scotland.

When these places weren’t blessed having a wealth of healthy natural types of foods like we find within the Mediterranean area, having oatmeal as a staple was vitally critical. Dietary fiber will be at the top of the list of nutrients, plus the bonus here with oatmeal is the mixture of about 50/50 insoluble and soluble fibers. Each of them will be extremely important to our health for suitable digestion. It will be also considered heart-healthy due to its tocotrienols, which are antioxidant compounds that inhibit synthesis of cholesterol resulting in lower blood cholesterol.

Other benefits to having soluble dietary fiber in your system is the way it controls insulin levels and blood glucose, therefore stopping insulin spikes as well as diabetic problems. It really works by slowing digestion by forming a gel in the intestines when it becomes absorbed in water. The gel becomes digested more slowly, prolonging the length of time the carbohydrates become taken into the system. Slower absorption means large spikes of sugar levels in your blood stream are averted.

Which brings us to the initial question: what is actually healthier, rolled oats or steel cut oats. The solution is from an absorption standpoint, we want to go with the steel cut oats. They are essentially identical oats as rolled, but it is just how they’re processed that produces the differentiation. Because steel-cut are denser, they will take longer to digest as opposed to rolled oats. And generally speaking, the more any food becomes processed, or the less natural it really is, the less healthy it will be for you. The minimum amount of processing that goes into steel-cut oats make them the more healthy choice.

The draw back (and it is not much of a downside while healthiness is concerned) is that they’re somewhat difficult to cook. Steel cut oats require somewhat more time to make, although we believe it’s worth the time. Combine 3 cups of water, a cup of steel cut oats, and a little salt to bring out the naturally nutty flavor.

Much like cooking rice or quinoa, bring to a boil, then cut the heat back to let it simmer but don’t cover the pan. Stir on a regular basis then at roughly the 20 minute mark start checking the oat’s progress. The longer you let it cook at this time, the less chewy it is going to be.

Finish the oatmeal off using fruit, dried or fresh, or toasted nuts. Cinnamon also works well, as will a spoonful of maple syrup or honey. If you are cooking breakfast for only one or a couple of individuals, it is possible to make a larger quantity and store it inside the fridge for as much as a week. Just microwave it for only a minute, mix in some milk and heat for an additional minute.

It has been known for centuries that oatmeal is one of the healthiest and heartiest of all breakfast foods. Read more about healthy foods and how they combine to add to a diet that keeps us fit on our website http://healtheybalanceddiet.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.

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