Steel cut oats vs rolled oats

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STEEL CUT OATS VS ROLLED OATS

Oatmeal is a classic breakfast food for a reason: it’s a hot, stick-to-your-ribs kind of meal that is infinitely customizable. Plus, eating oatmeal is good for your health. Recent research has shown that children who eat cooked oatmeal in the morning have a lower risk of obesity and better overall intake of critical nutrients (O’Neil, 2015).

When it comes to choosing your favorite oatmeal, however, things get more complicated. Some people enjoy the convenience of flavored oatmeal packets, but these can contain a large amount of sugar. Others make their oats from scratch. One of the biggest choices is the type of oats, as the manufacturing process differs between steel cut oats and rolled oats. Understanding the differences between these two forms of oatmeal can help you make the choice that is healthiest for you.

The Manufacturing Process for Steel Cut Oats versus Rolled Oats

Before delving into the manufacturing process for steel cut oats versus rolled oats, it is helpful to understand the anatomy of an oat grain. Like all cereal grains, a single oat grain is a seed that can grow into a new plant (Hammermeister, 2008). The inner portion of the seed is known as the embryo or seed germ, which contains the vital ingredients to grow a new plant. The bulk of an oat grain is made up of the endosperm, which contains starch and protein. Finally, the grain is surrounded by an outer coating known as the bran. Oat bran largely consists of fiber, although it also contains several vitamins (Hammermeister, 2008).

The difference between steel cut oats and rolled oats lies in the manufacturing process. Steel cut oats, sometimes called Scottish or Irish oats, are the least processed form of oat grains. As their name implies, these oats are created when a full oat groat (the large grain) is sliced into pieces with steel. This leaves much of the bran intact.

In contrast, rolled oats are flattened using large disks. This causes the oat to become flaky and soft, allowing them to absorb more liquid. Some rolled oats (often called “old-fashioned” oats) still retain some bran. Others, such as instant oats, are precooked and dried. This removal of the outer bran affects the nutritional properties of oats.

Understanding the Differences between Steel Cut Oats and Rolled Oats

So aside from the manufacturing process, how do steel cut oats and rolled oats differ from one another? There are several key factors to consider:

• Nutrition. Despite coming from the same grain, steel cut oats and rolled oats differ slightly in their nutritional properties. Steel cut oats tend to have slightly fewer calories by unit volume and may have more fiber (Oaklander, n.d.). However, they are equivalent to rolled oats in protein, carbohydrate, and fat content.
• Glycemic index. Steel cuts oats have a lower glycemic index than rolled oats. Glycemic index refers to how much a food raises your blood sugar (American Diabetes Association, 2014). Eating lower glycemic index foods could help you manage your blood sugar, decrease risk of diabetes, and stave off hunger pangs.
• Taste and texture. Steel cut and rolled oats are worlds apart in taste and texture. Rolled oats readily absorb liquid, holding their shape while becoming pliable and slightly mushy. In contrast, steel cut oats absorb less liquid during their cooking time. This leaves them with a firmer texture and a slightly nutty taste.
• Cooking time. Steel cut oats take considerably longer than rolled oats to make. While instant oats can be cooked in the microwave in a few minutes, “old-fashioned” rolled oats are often cooked on the stovetop. Even so, they are typically ready in five minutes. In contrast, steel cut oats may take 30 minutes or longer depending on your cooking method. Using low, slow heat application for steel cut oats gives them time to absorb enough liquid to fully develop their best texture.
• Culinary uses. Both steel cut and rolled oats are perhaps best known as breakfast cereals. They are certainly tasty and healthy additions to your morning meal, providing your body with the complex carbohydrates and protein you need to get started in the morning (Oaklander, n.d.). However, oats have other uses as well. The nutty texture of steel cut oats goes well when mixed into meatloaf or as part of a grain pilaf. Meanwhile, the absorbency of rolled oats makes them well adapted for a variety of baked goods, including cookies, cakes, or fruit crisps.