The skinny on steel cut oats

It seems like nearly every week the media presents a new SUPERFOOD: an item that has gained attention and is heavily advertised. As part of the superfood craze, media reports that these foods MUST be eaten to: achieve optimal health, lose vast amounts of weight in a short amount of time, lose belly fat, gain muscle, have glowing skin and hair, gain energy, and basically become SUPER human! Although we can’t pinpoint foods as “superfoods,” we can talk about properties of foods and their proposed benefits. As a side note, the reason foods should not be called “superfoods” is because not one food can cure ailments. Foods work together in the body to enhance their benefits. Therefore, it is so important to include a variety of healthy foods to reduce risk for chronic disease.

One of these media sensation’s “superfoods” is steel cut oats. Recently a friend of mine asked me to analyze a diet plan. This plan included steel cut oats. Not knowing anything about this latest and greatest “superfood,” I embarked upon an adventure to find the skinny on steel cut oats and how, or if, they differ from old-fashioned oatmeal. Are they better, nutritionally, or are they just another fad? There are three main differences between steel cut and old-fashioned oats: processing, cooking time, and texture.

Processing:

Oatmeal begins with raw oats which are harvested, cleaned, and the inedible hulls are removed, turning them into whole oat groats. Whole oat groats are then cut with a sharp, steel blade into 2-3 pieces, creating steel cut oats (AKA Irish oatmeal). Rolled oats (AKA old-fashioned oatmeal) are the result of steaming the groats, rolling into flakes, and then lightly toasting. This process stabilizes the healthy oils which keeps them fresher longer. It also increases the surface area which decreases the cooking time. Instant oatmeal is created by steaming the oats longer and rolling them thinner, resulting in an even shorter cooking time.

Cooking Time (stove top):

Whole oat groats: 45-60 minutes

*Steal cut: 25-45 minutes

*Old Fashioned: 5-10 minutes

Instant: 1 minute

*Can also be prepared in a slow cooker.

Texture:

Whole groats and steel cut oats are hearty in flavor and are slightly chewy in texture, similar to brown rice. Old-fashioned and instant oatmeal have a softer, creamier texture than less processed oats. Nutritional value: Oatmeal, ALL varieties, is a wonderfully nutritious food, having the same basic nutritional value** but can vary slightly depending on brand. One serving (1/2 c dry old fashioned or instant, ¼ c dry steel cut or whole groats) contains about 150 calories, 4 g fiber, 5 g protein, is low in fat and high in vitamins E and B, and equates to 2 of 3 of your required daily whole grain servings which may protect your heart health. The moral of the story is that although steel cut oatmeal sounds really cool and superior to other oats, it is nutritionally the same as regular ol’ oatmeal and is merely a matter of preference.

Bon Appetit!

**Be careful with flavored instant oatmeal because they can be high in sugar and salt. Also, use caution and practice moderation when adding toppings to your oatmeal: butter, brown sugar, cream, etc. Try using fresh fruit as a healthy topping.

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Rayshal Spalding is a student with the University of Idaho, Coordinated Program in Dietetics.