They say breakfast is the most important meal of the day yet, many struggle with finding a breakfast option that is healthy and quick to prepare. Fortunately, a yummy bowl of oats might do the trick.
With numerous oat recipes floating around the internet, from chocolate oats to masala oats, busybodies can take their pick and enjoy a new recipe every day of the week. However, even oats have different varieties such as steel cut or rolled oats, and choosing the right kind can help you inch closer to consuming a nutritious meal.
Nutritional Difference Between Steel Cut and Rolled Oats
| Nutrients (40 gm serving) | Rolled Oats | Steel-Cut Oats |
|---|---|---|
| Calories | 150 g | 150 g |
| Carbohydrates | 27 g | 27 g |
| Protein | 5 g | 5 g |
| Fibre | 4 g | 4 g |
| Sugar | 0 g | 1 g |
| Fat | 3 g | 2.5 g |
Rolled Oats vs. Steel Cut: Which One to Choose?
| Key Factors | Steel-Cut Oats | Rolled Oats |
|---|---|---|
| Processing | Steel-cut or Irish oats are the least processed type of oats. In the first step of the oat process, the kernels are separated from their outer shell. | Rolled oats also known as old-fashioned oats are steamed and pressed flat after removing the hull. |
| Cooking Time | Takes the most amount of time to cook (15-30 minutes depending on the method) | Takes around 5-10 minutes to prepare |
| Texture and Consistency | Have a chewy and nutty texture | Have a soft and creamy texture |
Which is the Healthiest Type of Oats?
Both types of oats are highly nutritious and fit the profile of a well-rounded diet. So, the important thing is to choose one that best fits your lifestyle and preferences. Both steel-cut and rolled oats have a low glycemic index (GI) that prevents a rapid rise in blood sugar by slowly releasing energy.
The nutritional profiles of both steel-cut and rolled oats are nearly identical so, as far as plain oats go, no one is healthier than the other.
What is important to note is that since flavoured and instant oats, like chocolate oats for example, typically have added salt and sugar they may be slightly on the lower end of the health spectrum; however, they are still a healthy breakfast option.
3 Healthy Oat Recipes for a Nutritious Breakfast
With countless varieties from a comforting bowl of chocolate oats to apple cinnamon, mango coconut, veggie and many more, oats let you innovate and experiment in the kitchen.
- Chocolate Oats: For a delicious and healthy bowl of chocolate oats, combine rolled oats with a tablespoon of unsweetened cocoa powder and cook until creamy. Sweeten with honey and top it with dark chocolate shavings and strawberries.
- Spinach and Egg Oats: Cook oats with either veggie broth or water and add some sautéed spinach. Top this up with a poached egg and season with salt, pepper, and some grated cheese.
- Berry Overnight Oats: Combine Greek yoghurt, milk, and mixed berries in some oats and let them sit overnight in the refrigerator. In the morning, drizzle it with honey and some cinnamon powder and enjoy.
Conclusion
Choosing between steel-cut and rolled oats depends essentially on your texture preference and time availability as the nutritional difference between the two are minimal. Both these varieties make an excellent inclusion to a healthy morning routine.
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