by in Food & Nutrition January 18, 2013

The breakfast battle: Steel Cut Oats vs Rolled Oats

Several people have asked me about what the differences are between the two.  The answer is simple  – it is a difference in processing. They are essentially the same food, just cut differently. Steel cut is a cut whole grain, and rolled oats are steamed and rolled.  Rolled oats then soak up water faster, which is why they can be prepared quicker than steel-cut oats. Both are highly nutritious, a great breakfast or snack option, as well as being an abundant source of nutrients and B vitamins.

With that being said, remember that anytime food is more “processed” it loses some nutritional value.  Let’s take an apple, apple sauce and apple juice.  A whole apple has 4g of fiber; a cup of applesauce has roughly 2g; and apple juice has .25g per cup. The more processed, the more nutrients are lost along the way. We can look at oats that way too. Steel cut, rolled oats and instant oats.  By the time oats are turned to “instant,” they resemble dust, as some of the fiber and protein is lost in the processing.

This is the reasoning behind people saying that steel-cut oats are the healthier option.

As I mentioned in a  previous blog, I have found Trader Joe’s steel-cut oats that only take 8 minutes to cook, compared to the 30 minutes that other steel cuts oats take.  These have the same nutty flavor and grainy texture that I enjoy.  This morning I made  them with almond milk, chia seeds, walnuts, pears and 1 tsp of 100% pure maple syrup! Delicious:)

Happy Healthy Friday to you all! Thought of the day…..consistency

  1. Lindsey, I’m very impressed with your blogs. Very good nutrition information and great motivation for living a healthy life. Great job…Congratulations on such a great job and sharing such important information! Emily

    • Emily – thank you so much for your kind thoughts and words!! I appreciate the support 🙂 I hope everything with Healthy Adventures DC is going well!

Comments are closed.