During cooking, they allow in more liquid and cook faster, taking around 5–10 minutes before they are ready. In contrast, the manufacturing process breaks down rolled oats further. Steel-cut oats undergo minimal processing, and their hard exterior can take 15–30 minutes or more to cook, depending on the method. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains.Īs steel-cut oats and rolled oats have similar benefits, the primary considerations for the average person choosing between the two are cooking time and texture. Oats are naturally gluten free and may be an ideal substitute for many products containing gluten. Lower blood sugarĪ 2017 review notes that the beta-glucan fiber in oats is partially responsible for reducing blood glucose levels and the risk of heart disease, type 2 diabetes, and cancer. Both oat types are better choices than other forms, such as instant oats, which have a GI of about 83. Steel-cut oats may take longer to digest, reducing spikes in blood sugar. Steel-cut oats have a GI score of about 53, and rolled oats - of about 57. Whole oats are slower to digest and have lower GI scores than quicker forms of oats. This effect could be the oats high fiber content that makes people feel full and reduces their calorie intake. According to a 2017 review, one observational study found that participants who ate oatmeal had a reduced risk of obesity.īoth short- and long-term intake of oats helps reduce weight in people with overweight and type 2 diabetes, as well as in healthy individuals. Oats could play a role in maintaining a moderate weight. They may help improve cell functioning in the body and reduce inflammation. In addition to beta-glucans, oats are a good source of various antioxidants called phenols. A 2015 review notes that consuming 3 g of beta-glucan fiber each day can lower coronary heart disease risk and reduce blood cholesterol.īeta-glucans also have potential anticancer properties, as they may reduce some causes of colon cancer. The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits. Whole oats are rich in fiber, which is essential for proper functioning of the digestive system and a person’s overall health. Oats are simple foods that are versatile enough to fit into most people’s diets. Manufacturers of instant oat products might also add other ingredients, such as flour or sugar to give more body or flavor. The resultant product has a shorter cooking time. Quick or instant oats often undergo other processes, such as precooking the oat and then drying it out. Steel-cut and rolled oats vary from more processed oat products, such as quick oats or instant oatmeal. The processed oats are quicker to cook, with a consistent texture and milder flavor. The oats break apart, so they become softer and can absorb water more readily. To make rolled oats, manufacturers steam the oats, then flatten them using large disks or drums. They also have a chewy consistency and a more robust flavor than other oats, such as quick oatmeal. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. Steel-cut oats, also known as Irish or coarse oats, are the least processed form. Steel-cut oats and rolled oats are two processed forms of these groats. The outer hull of the oat is inedible, and so all processes involve removing the groats, or inner kernels, from the whole oats. They harvest and process oats to various degrees, creating different oat products. The oat, or common oat, plant Avena sativa is a cereal grain people grow for its seeds. Share on Pinterest FreshSplash/Getty Images
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