Which is healthier steel-cut oats or instant oatmeal?

Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.

healthline.com - Rolled vs Steel-Cut vs Quick Oats: What's the Difference? - Healthline

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The variety of oats on the market can make it difficult for consumers to determine the healthiest option. The chart below compares the nutritional differences between 2 ounces (56 grams) of rolled, steel-cut and quick oats (5, 6). Rolled Oats Steel-Cut Oats Quick Oats Calories 212 208 208 Carbs 39 g 37 g 38 g Protein 7 g 9 g 8 g Fat 4 g 4 g 4 g Fiber 5 g 6 g 5 g Sugar 1 g 0 g 1 g As you can see, the variations between these three oat varieties are slight. Furthermore, a proper study with statistical tests is needed to confirm these differences. That said, the data available indicates that there may be some distinctions between steel-cut, rolled and quick oats.

Steel Cut Oats May Be Higher in Fiber

Since steel-cut oats are the least processed of the three, they contain the most fiber — but only by a small difference. The fiber found in steel-cut oats is beneficial for digestive health, fueling the good bacteria in the intestines and promoting regular bowel movements ( 7 , 8 ). However, it’s important to note that all oats are an excellent source of fiber, and the variation in fiber content between steel-cut, rolled and quick oats is slight.

Steel-Cut Oats May Have a Lower Glycemic Index

Steel-cut oats may have a lower glycemic index than rolled or quick oats, meaning the body digests and absorbs them more slowly, leading to a slower rise in blood sugar ( 9 ). Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar ( 10 ). For this reason, steel cut oats may be the best choice for those looking for better control of their blood sugar. Summary Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.

Which Type Should You Choose?

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Although steel-cut oats contain a bit more fiber and are lower on the glycemic index, don’t discount rolled and quick oats. All three types are highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals and antioxidants. The most important thing is to choose an oatmeal that fits best with your lifestyle.

Find an Oatmeal That You Enjoy

When determining the best type of oatmeal to stock your pantry with, it’s important to keep your personal preferences in mind. The chewy texture and nutty flavor of steel-cut oats may be delicious to some but too hearty for others. Rolled and quick oats have a milder taste and cook down to a creamy, smooth consistency that some people prefer over steel-cut oats. And since steel-cut oats are the least processed, they take the most time to prepare, which could be a turn off for some people. While rolled and quick oats can be prepared on the stovetop in a few minutes, steel-cut oats take up to 30 minutes to make. However, you can cook steel-cut oats ahead of time by placing them in a slow cooker, or adding them to a pot of boiling water and letting them sit overnight. Also, rolled and quick oats can be incorporated directly into baked goods and even added to smoothies to increase the fiber content and add texture.

Avoid Oatmeals That Are High in Sugar

No matter what type of oat you choose, it’s always best to choose plain, unsweetened oats. Many packaged varieties have loads of added sugar, making them an unhealthy breakfast choice. For example, one packet (43 grams) of instant maple and brown sugar oatmeal contains 13 grams of sugar (11).

This equates to over four teaspoons of sugar.

Too much added sugar can negatively impact your health and lead to a number of conditions, including heart disease, diabetes and obesity ( 12 ). For this reason, it’s best to add your own toppings and flavoring to unsweetened oats to keep added sugar to a minimum. Try a tasty combination of fresh berries and healthy fats, such as unsweetened coconut and chopped walnuts. Summary Rolled, steel-cut and quick oats all provide a wealth of nutrition. Regardless of which type you choose, be sure to choose unsweetened varieties to avoid excess sugar.

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How to Incorporate Oats Into Your Diet

You can add oats to your diet in many ways.

Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well. Here are some ideas about how to make oats a part of your day: Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal. Combine them with Greek yogurt and cinnamon to make overnight oats in the fridge. Make a homemade granola by combining them with coconut oil, cinnamon, nuts and dried fruit, then baking at a low temperature.

Use them in place of breadcrumbs to coat fish or chicken.

Incorporate oats into your favorite pancake recipe.

Use them in place of rice when making risotto.

Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner. Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites. Stuff peppers, tomatoes or zucchinis with a mix of oats, onion, egg and cheese and bake in the oven for a delicious snack. Summary Oats are a versatile food that can be eaten at any time of day and added to both sweet and savory dishes.

The Bottom Line

Oats are a fiber-rich grain that has been linked to a number of health benefits. Although steel-cut oats have a lower glycemic index and slightly higher fiber content, rolled and quick oats have similar nutrition profiles. However, packaged instant varieties can contain a lot of added sugar, so it’s a good idea to choose plain, unsweetened oat varieties whenever possible. No matter what type of oat you choose, don’t pigeonhole them as a breakfast food. They make an excellent choice at any time of day, including lunch and dinner.

healthline.com - Rolled vs Steel-Cut vs Quick Oats: What's the Difference? - Healthline

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