Steel-cut Oats Nutrition

The lesser known variety than its rolled and instant counterparts, steel-cut oats have a lot to offer in terms of nutrition as well as health benefits. They may be considered as one of the healthiest breakfasts you can choose to have, to keep yourself energized and going well through the day.

These are mainly oats in their whole grain, that are cut into tiny pieces that resemble rice, by a steel blade. Unlike rolled oats, these are left as they are in their whole form, and are known to maintain greater nutrition, as they are lesser processed than their rolled counterparts.

Also known as oat groats, ½ cup of steel-cut oats has the following nutrition to offer.

• Calories: There are 300 calories in half a cup of these. These are healthy calories that keep you going through the day, so you needn't worry about them.

• Carbohydrates: The total number of carbohydrates is 45 grams, of which, 5 grams constitute dietary fiber, while 15 grams constitute other sugars.
• Fats: The total number of fats is a mere 5 grams, of which, 1 gram constitutes saturated fats. There are no trans fats in steel-cut oats.

• Protein: There are 10 grams of protein.
• Calcium: The calcium levels in this wonder breakfast stand at 40 mg.
• Sodium: The sodium levels stand at 0 mg.
• Fiber: It constitutes 8 grams of fiber.
• Cholesterol: Lastly, it contains 0 mg of cholesterol.

These types of oats are not meant to be consumed dry or uncooked. They have very high levels of fiber, which if consumed uncooked, can cause severe disturbance to the digestive system. Also, the cooking time of rolled oats vs. steel-cut oats is vastly different. Steel-cut oats take much longer to cook than instant oatmeal or rolled oats.

Most recipes suggest that it should be slow cooked in a crockpot overnight, for about 7 - 8 hours, so that it becomes digestible. However, some even cook it for a period of 35 minutes to one hour, only after soaking it overnight. These have a chewy texture that make them further different from rolled oats.

As you can see, steel-cut oats are a rich source of protein, calcium, and fiber. They are also rich in B-vitamins, and minerals such as magnesium and selenium. Because of the way they are cut and processed, they take longer to digest, thereby leaving you fuller for a longer time period. This means that you can easily consume them if you are on a weight loss program.

Further, they have a low glycemic index, making them safe for diabetics. Their high fibers also help reduce cholesterol, blood pressure, and therefore, the risk of any kind of grave heart disease.

However, to avail these benefits, it is important that you follow a diet free of cholesterol, and ensure that you get a good amount of physical exercise on a regular basis. No food alone can give you all its benefits, unless you resort to other measures that will enhance its function.

Enjoy a bowl of steel-cut oats with dried berries, nuts, or some maple syrup at breakfast, to make the most of this wonder food and to avail of all its health benefits.