Looking for a healthy and delicious breakfast option? Look no further than 1 tray (227 g) steel cut oatmeal which packs only 150 calories. Steel cut oats are a minimally processed whole grain that provide numerous health benefits. They are low in sugar and high in fiber, making them a great choice for those seeking a low-glycemic index breakfast option.

Steel cut oatmeal is also an excellent source of iron, zinc, and magnesium. One serving of steel cut oats provides 5g of protein, which can help keep you full throughout the morning. In addition, steel cut oatmeal is gluten-free, making it a great option for those with gluten sensitivities or celiac disease.

In this article, we'll explore everything you need to know about steel cut oatmeal, from its health benefits to preparation tips and delicious topping ideas.

What are Steel Cut Oats?

Steel Cut Oats are whole oat groats that have been cut into two or three pieces using a steel blade. They are also known as Irish or Scottish oats and provide a chewy texture and nutty flavor when cooked. Steel cut oats are less processed than other oat varieties such as rolled oats, instant oats, and quick oats. This minimal processing helps preserve the nutrient content of the whole grain. Due to their hearty texture, steel cut oats are a great option for making oatmeal bowls, porridge, granolas, and baked goods.

Why Choose Steel Cut Oatmeal?

Steel cut oatmeal is a great choice for breakfast due to its numerous health benefits. Unlike other oat varieties that may contain added sugars or flavors, steel cut oats are minimally processed and free from any artificial additives. They are also an excellent source of fiber, which can help regulate blood sugar levels, lower cholesterol, and promote healthy digestion. In addition, the high fiber content in steel cut oats can help you feel full for longer and reduce cravings throughout the day. Steel cut oats are also gluten-free and vegan, making them a great option for those following special diets.

Health Benefits of Steel Cut Oats

Steel cut oats are one of the healthiest breakfast options available. They are a great source of complex carbohydrates, which provide sustained energy throughout the day. The high fiber content in steel cut oats also promotes healthy digestion and stabilizes blood sugar levels. In addition to being high in fiber, steel cut oats are also an excellent source of protein, iron, and other important nutrients like magnesium, phosphorus, and zinc. Steel cut oats are also low in fat and calories, making them a great choice for weight loss or weight management. Some studies have even suggested that eating steel cut oats may reduce the risk of heart disease and certain types of cancer due to their high antioxidant content.

Preparation Tips for Steel Cut Oatmeal

Preparing steel cut oatmeal is simple, but requires a little more time than other oat varieties. To make the perfect bowl of steel cut oatmeal, simply combine one cup of oats with three cups of water in a pot and bring to a boil. Reduce heat to low and let simmer for 20-30 minutes, stirring occasionally. For a creamier consistency, add milk or your favorite non-dairy alternative during the last 5-10 minutes of cooking. Once finished, remove from heat and let sit for 5-10 minutes to allow the oats to absorb any remaining liquid. Steel cut oatmeal can be stored in an airtight container in the refrigerator for up to five days, making it a great option for meal prep or busy mornings.

Delicious Toppings for Steel Cut Oatmeal

Steel cut oatmeal is a blank canvas for all sorts of delicious toppings. Here are a few ideas to get you started: - Fresh or dried fruit, such as berries, sliced banana, or chopped apple - Nut butters, such as almond butter, peanut butter, or cashew butter.

Frequently Asked Questions about Steel Cut Oatmeal

Q: Are steel cut oats gluten-free? A: Yes, steel cut oats are naturally gluten-free. However, if you have celiac disease or a gluten sensitivity, make sure that the oats are labeled as such, as they can sometimes be cross-contaminated with gluten during processing. Q: Are steel cut oats easy to digest?

How to Store Steel Cut Oats

To store steel cut oats, transfer them to an airtight container and keep them in a cool, dry place such as a pantry or cupboard. Stored this way, steel cut oats can last for around six to twelve months. For longer storage, you can also keep steel cut oats in an airtight container in the refrigerator or freezer. Just make sure to let them come to room temperature before using them in recipes or cooking for breakfast. If you notice any off flavors or odors, it is best to discard the oats and replace them with a fresh batch.

Steel Cut Oatmeal vs. Rolled Oats

While both steel cut oats and rolled oats come from the same whole oat groat, they are processed differently. Steel cut oats are cut into two or three pieces using a steel blade, while rolled oats are steamed and flattened to create a thinner texture. Because of this, steel cut oats have a chewy texture and nutty flavor, while rolled oats are smoother and creamier when cooked. Steel cut oats also have a lower glycemic index than rolled oats, meaning they are less likely to cause spikes in blood sugar levels. Overall, both steel cut oats and rolled oats are great breakfast options, but steel cut oats may be a better choice for those looking for a low-glycemic index option or a heartier texture.

Steel Cut Oatmeal for Weight Loss

Steel cut oatmeal is an excellent choice for weight loss due to its high fiber content and complex carbohydrate profile. The fiber in steel cut oats helps keep you full for longer and reduces cravings throughout the day, while the complex carbohydrates provide sustained energy without causing spikes in blood sugar levels. In addition, steel cut oatmeal is low in fat and calories, making it a great option for those looking to lose weight. To further reduce calorie intake, try adding low-calorie toppings like fruit, nut butters, or spices like cinnamon or nutmeg. However, like all foods, it's important to practice portion control when consuming steel cut oatmeal. One serving of steel cut oats is typically 1/4 to 1/2 cup dry, which yields 1 to 1 1/2 cups cooked.

Steel Cut Oatmeal for Diabetics

Steel cut oatmeal is a great breakfast option for those with diabetes due to its low glycemic index and high fiber content. The complex carbohydrates in steel cut oats provide steady energy without causing spikes in blood sugar levels, while the high fiber content helps regulate blood sugar and reduce the need for insulin. To further stabilize blood sugar levels, try adding protein and healthy fats to your steel cut oatmeal, such as nuts, seeds, or Greek yogurt. It's also important to practice portion control when consuming steel cut oatmeal, as consuming too many carbohydrates at once can still cause a spike in blood sugar levels. As always, consult with your doctor or registered dietitian before making any changes to your diet if you have diabetes or other medical conditions.