why is steel cut oatmeal good for you

The way oats are processed influences their nutritional value and benefits. Instant oats are the most processed oats. They have been cooked, dried and rolled. What kind of oats should you eat? If you dig into the nutrition difference between instant, rolled, old-fashioned or steel-cut, you'll only find slight. Reason number one I 'don't like' steel cut oats—someone not eating a nutrient-rich food like oatmeal because she was told if she couldn't eat. why is steel cut oatmeal good for you

Is Oatmeal Good for You?

If someone told you there was a food that could curb hunger, boost energy, and lower cholesterol, you’d be all over it, right? Say hello to oatmeal! It's made from oats, one of the healthiest (gluten-free!) grains around. Sadly, they don’t get nearly the love they deserve. “Some of my clients don’t eat oatmeal because they think it will taste like mush or are confused about carbohydrates,” says Caroline West Passerrello, MS, RDN, Pnc financial services chicago, a spokesperson for the Academy of Nutrition and Dietetics. 

Do oats belong in your bowl? Whether they’re rolled, steel-cut, or instant, here’s everything you need to know about these humble grains plus no-brainer tricks why is steel cut oatmeal good for you make them taste great:

Oatmeal nutrition facts

It’s easy to assume oatmeal is all about fiber. But it offers lots of other nutrients too–one recent study found that overall, the diets of people who down oatmeal daily is healthier than those who choose other breakfast foods.

Here’s how oatmeal stacks up nutritionally:

1. Oatmeal fiber

A ½-cup portion of dry oats delivers about 4 grams of fiber. Half of that is insoluble fiber, the kind that keeps bb cream vs foundation reddit bowel movements regular. The other half is soluble fiber, which is linked to better heart health. But that’s only part of the picture. Oats contain a unique kind of soluble fiber called beta-glucan that’s shown to lower cholesterol and cause a slower rise in blood sugar levels after eating. Plus, it may help with appetite control. 

2. Oatmeal protein

Like most whole grains, oats aren’t overflowing with protein, but they do provide small amounts: A ½-cup serving of dry oats delivers 5 grams of protein, roughly as much as ¼-cup uncooked quinoa or ⅓ cup uncooked brown rice. However, the protein in oats is incomplete protein, meaning it doesn’t provide all the essential amino acids the body needs. So it’s not as high-quality as, say, the complete protein in foods like meat, fish, poultry, eggs, dairy, and soy, which contain all nine of essential amino acids.

To pump up the protein in your bowl, try these tricks:

  • Cook ½ cup oats in 1 cup soy milk or nonfat milk (6 to 8 grams protein).
  • Mix in ½ cup plain low-fat Greek yogurt (12 grams protein).
  • Soak ½ cup oats in 1 cup soy or nonfat milk for a speedy bowl of overnight oats (6 to 8 grams protein).
  • Top it with a fried or poached egg (6 grams protein).

3. Oatmeal carbohydrates 

What oatmeal lacks in protein it makes up for in carbohydrates. A ½-cup of dry oats delivers 27 grams of carbs. If that sounds like a lot, remember that all carbs aren’t created equally. “Oatmeal is rich in complex carbohydrates that our bodies need and thrive on for energy,” Passerrello says. “Unlike quickly digested simple carbohydrates, complex carbohydrates take time to dismantle and digest, so they deliver fuel over a longer period.” With only 1 gram of natural sugar and zero added sugar per half-cup, oats get high marks in the sugar department, too. 

4. Oatmeal calories

If you’re watching calories but love carbs, oatmeal could be one of the best bargains around. The reason? Oatmeal is low in energy density, which basically means it’s low in calories relative to its weight. Even though dry oats are dense and compact, add water and heat and they swell up a lot. So after that tiny ½ cup of grains is cooked it balloons into a big, visually-satisfying serving for only 150-calories. “Just keep in mind while a simple bowl of oatmeal may seem like a great, filling breakfast, its calories can add up quickly if you're not careful,” says Liz Weiss, MS, RDN, host of Liz’s Healthy Tablepodcast. “Preparing oatmeal with water delivers zero additional calories, but make it with whole milk, and you've just swirled in 150 extra calories, albeit nutritional ones!” Calorically-dense add-ins like brown sugar, maple syrup, agave, butter, dried fruit, nuts, and seeds can also contribute calories.

5. Oatmeal vitamins and minerals

Just ½-cup of oatmeal delivers 10% or more of the daily value of key vitamins and minerals like:

  • Copper
  • Iron
  • Magnesium
  • Phosphorus
  • Selenium
  • Thiamin
  • Zinc

Benefits of oatmeal

With all that nutrition, it’s no surprise that oatmeal can do some pretty great things for your body. Here are just a few of its health perks.

1. Better heart health

Research reveals that men who regularly eat oats may aba code 026009593 less likely to suffer a heart attack. Thank beta-glucan: “The beta-glucan in oats can actually reduce cholesterol by increasing the excretion of cholesterol-rich bile,” says Rachel Begun, MS, RDN, culinary nutritionist and an expert in gluten-related disorders. Another reason oats spell better heart health? They’re the only grain that contains avenanthramides, antioxidants that quell inflammation and relax the arteries, promoting better blood flow to the heart.

2. Blood sugar control

“Emerging research shows beta-glucans may also enhance glycemic control,” Passarrello says. Oats are so effective that a recent meta-analysis of 16 studies found that people with Type 2 diabetes who regularly ate oats had lower blood glucose levels than those who rarely consumed this grain. How so? Researchers suspect that oat beta-glucan slows the release of glucose into the bloodstream preventing spikes that raise blood sugar. This also means less insulin is needed to keep blood sugar in the optimum range.

3. Gluten-free nutrition

Oats are rich in fiber and a good source of several vitamins and minerals including manganese and selenium. However, even though oats are naturally gluten-free, they can easily be contaminated with gluten during processing. “For why is steel cut oatmeal good for you with celiac disease and gluten sensitivity who must follow a strict gluten-free diet, the only safe option is to purchase certified gluten-free amazon fresh gift card Begun says. 

4. Better gut health

“Few of us get the recommended 25 to 30 grams of fiber each day,” Passerrello says. “With 4 grams of fiber per serving, oats are a great way to reduce the fiber gap.” Not only does oat fiber draw water into waters solana beach ca gut and help bulk things up, gut-friendly bacteria that live in the colon love to feast on it. So, think of it as fertilizer to help good gut bacteria grow and thrive. 

Oatmeal for weight loss

Research suggests oatmeal can help with weight loss, too. Here’s how:

  • It slows digestion. Like all whole grains, oats take time to dismantle and digest. But that’s only one reason they stick to your ribs. During digestion they also form a kind of slow-moving gel and this puts a gentle “brake” on the movement of digested food as it makes its way through the gut. That slowed transit of a digested meal means glucose is more slowly absorbed into the bloodstream, causing a gentle rise in insulin levels rather than a large increase.
  • It promotes fullness. Unlike some other breakfast foods, oatmeal won't leave you counting down the minutes until lunchtime—a good thing since nagging hunger can make it difficult to control your weight. Luckily, oats stimulate the release of cholecystokinin, a hormone in why is steel cut oatmeal good for you gut that tells the brain it’s time to put down your fork.
  • It helps reduce the desire to munch. “While there are many factors that lead us to eat, foods that enhance satiety, like oatmeal, may help people resist environmental cues that prompt them to eat,” Passerrello says.

Steel cut vs. rolled oats

Oats come in lots of different varieties. Two of the most popular are steel cut and rolled. What’s the difference? “Steel-cut oats are whole oat kernels, technically known as oat groats, that are cut into a few pieces with a steel blade, making their pieces larger and heartier so they take longer to cook,” says Michelle Dudash, RDN, author of Clean Eating for Busy Families. “Rolled oats are just that—the groats are steamed, then rolled, making them thinner and faster cooking.” There are nutritional differences too, with some brands of steel cut oats supplying slightly more fiber and protein than rolled oats, says Dudash. 

Instant oatmeal

Then there’s instant oatmeal. “Instant oats are usually pre-cooked, then rolled, dried, and pressed slightly thinner than rolled boa visa credit card Dudash says. “They’re also milled more finely resulting in a less nutty taste and smoother texture.” As a result, they get digested faster and may not offer the same slow, sustained sugar release as their less-processed cousins. But that doesn’t mean they’re not worth eating. When researchers in a recent study served volunteers a breakfast of instant oatmeal or an oat-based breakfast cereal, the instant oatmeal group reported feeling more full, less hungry, and consumed fewer calories later on at lunch.

One potential explanation for these findings: Certain options, including WW’s instant oatmeal cups, can be good sources of protein and fiber. Alone, these nutrients can help fill you up, but research says the combo is even better at keeping you fuller, longer. Not to mention, instant oatmeal can’t be beat in terms of convenience when you’re running late or in need of a filling snack at the office. Enjoy flavors like maple brown sugar, apple cinnamon, and pumpkin spice on their own, or think about how you can transform single-serve options into more substantial meals or snacks, explains Jaclyn London, MS, RD, CDN, head of nutrition and wellness at WW. Try mixing in single-serve nut butter squeeze packs, making them with protein-rich milk, or creating an Instagram-worthy bowl with sliced fresh fruit and chopped nuts.

Keep in mind, some flavored instant contact aol to reset password can pack more than their fair share of added sugar. To make sure your favorite brand isn’t one of them, check out the nutrition facts label and the ingredient list. London recommends looking for options with less than 10 grams of added sugar, 100% whole grains as the first ingredient, and a minimum of 5 grams of protein and fiber.

Oatmeal for breakfast

Oatmeal may seem bland, but its mild taste means it can take on lots of different flavors. The key is to season whichever type of oatmeal you choose strategically. “If you feel like eating something sweet, keep the added sugar—such as white or brown sugar, honey, maple syrup, or agave—to a minimum and opt for natural pops of sweetness with fresh or dried fruit instead,” Weiss says. Or try a pinch of cinnamon or pumpkin pie spice. “If it's savory you're after, top your oats with sautéed veggies, like sliced mushrooms, zucchini, spinach, beans, or tomatoes, and a sprinkle of low-fat shredded cheddar or Parmesan,” Weiss suggests. You can pump up the flavor even more with a dusting of finely chopped basil, parsley, or thyme. 

Another idea: Prep your oatmeal ahead of time. Either before bed or on your designated meal prep day, mix your oats and go-to milk in a reusable storage container, then pop it in the fridge. Instead of heating in the microwave, the oats will soak up the liquid and “cook” overnight. These are especially useful for those mornings you can barely get out of the door let alone think about making a healthful breakfast, says London. Add your favorite toppings before heading out the door or mix in frozen fruit during Step 1. The fruit will defrost overnight and add a burst of sweetness—without added sugar.

Need more inspiration? Try these recipes:

The upshot: Is oatmeal healthy?

Oatmeal can provide the canvas for a nutrient-rich breakfast that makes a great, healthy start to your day, Weiss says. The healthiest way to enjoy oats is when prepared with water, nonfat milk or calcium-fortified plant-based milk alternative. Snack foods that contain oats, such oat pancakes, bars or muffins, might sound like good picks, but they can be filled with lots of hidden sugar, fat, and calories. Plus, they lack oatmeal’s volume and viscosity, so they’re unlikely to be as filling and satisfying. Instead, make the most of your bowl by topping it with fresh fruit or flavorful veggies then seasoning it with the herbs and spices of your choice. Delish!

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Karen Ansel, MS, RDN is a journalist and author specializing in nutrition, health, and wellness. Her latest book is Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.

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Источник: https://www.weightwatchers.com/us/blog/food/is-oatmeal-good-for-you

What Really Happens To Your Body When You Eat Oats Every Day

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By Brittany Brolley/July 2, 2019 1:52 pm EST/Updated: Oct. 17, 2019 5:20 pm EST

A tub of steel-cut oats — or even the more convenient instant rolled oat variety — may not be the most aesthetically pleasing food in the breakfast aisle, but it is hands down the best choice. "I've asked a lot of elite endurance athletes about their breakfast foods, particularly before races, and oatmeal comes up again and again and again," Matt Fitzgerald — endurance coach, nutritionist, and author of The Endurance Diet — told Outside. That's not to say the food is only beneficial to athletes.

The Why is steel cut oatmeal good for you family, who achieved the Guinness World Record for the oldest living siblings in 2017, credits oats for their longevity. One of the siblings, Leo Donnelly, revealed in the documentary The World's Oldest Family (via Today) that he and his brothers and sisters each have a bowl of porridge "at around 10 p.m." each night. The next morning, they have another serving of "cooked oats, milk, [and] perhaps a spot of jam on top." Leo said he and his family are "living proof" of the benefits of porridge, but, what actually happens to your body when you, like the Donnelly siblings, eat oats each and every day? We've got the answer.

You'll experience the benefits of antioxidants with bowls of oats

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When you think of superfoods, especially ones that are rich in antioxidants, you might think of fruits like blueberries or strawberries. Or maybe you picture greens like kale and spinach. It's true that these are great examples of superfoods, but antioxidants are not confined to just certain fruits and veggies. Oats may be decidedly beige — both figuratively and literally — but this usaa near me atm breakfast food is every bit a superfood. 

According to one study published in 2009, oats "contain more than 20 unique polyphenols, avenanthramides, which have shown strong antioxidant activity in vitro and in vivo." Citing several additional studies, Healthline highlighted that avenanthramides increase the production of nitric oxide, which then "helps dilate blood vessels and leads to better blood flow." But that's not all. Avenanthramides even seem to be able to fight inflammation, Shengmin Sang, a food science and human health professor at North Carolina A&T State University, told Time

A 2010 study conducted by the Molecular Biotechnology Program at the Uppsala University School of Engineering in Sweden confirmed that this unique kind of polyphenol exists "exclusively in oats." So, eat up.

Having oats will up your nutrient intake

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Oats aren't just full of antioxidants. A 2012 study revealed that oats "possess a protein quality of high nutritional value." It's more than just protein that makes oatmeal a superfood, though. Registered dietitian Jessica Cording told Women's Health that oats are both a complex carbohydrate and a whole grain, which means they'll "break down more slowly in your body than white rice and white bread." In addition, the dietitian revealed that oats contain iron and B vitamins. And don't forget fiber. Alissa Rumsey, a registered dietitian and founder of Alissa Rumsey Nutrition and Wellness, said fiber is another important part of what makes oats so nutritious.

However, you can negate a lot of the benefits that come from eating oats if you drown your oatmeal in sugar. "Then you're just putting carbs on top of carbs," Cording explained. Instead, she suggested boosting plain oats with flax seed or preparing them with milk as opposed to water. You can even cook in egg whites to up your protein intake even more, according to the expert.

You'll produce more energy by eating oats

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Registered dietitian Jessica Cording told Women's Health that oats contain good-for-you iron and B vitamins, but what does at&t jobs even mean? Let's break it down. According to the Academy of Nutrition and Dietetics, iron's main purpose is to "carry oxygen in the hemoglobin of red blood cells throughout the body so cells can produce energy."

Women aged 19 to 50 need 18 milligrams of iron each day, and, unfortunately, many of us don't get the recommended amount on a daily basis. Thankfully though, oatmeal is here to save the day. One packet of instant oats contains 8.2 milligrams — nearly 46 percent of your daily value — of this energy-producing mineral.

Likewise, B vitamins play an important role in helping your body produce energy. A packet of instant oatmeal contains 22 percent of your recommended vitamin B6 intake. Oats also contain 41 percent of your daily value of manganese, which is — you guessed it — yet another mineral that will help your body produce energy. This basically makes oatmeal thesupreme breakfast food.

You'll feel fuller longer if you eat these kind of oats

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If you're someone who gets hungry pretty much immediately after eating breakfast, you should consider switching your go-to morning meal to instant oats. In a study commissioned by PepsiCo R&D Nutrition's Quaker Oats Rooting for you meaning of Excellence, researchers from the Pennington Biomedical Research Center compared instant oats, old-fashioned oats, and Honey Nut Cheerios cereal and compared the feeling of fullness each produced.

"The researchers found that instant oatmeal improved several measures of satiety, or the feeling of fullness, over a four-hour period more than Honey Nut Cheerios did," Scientific American reported. Instant oatmeal had "greater initial and subsequent viscosity" compared to the cereal, whereas old-fashioned oats had "greater subsequent viscosity but not higher initial viscosity" — which means they weren't as equipped at helping a person feel full.

Basically, all oats contain a fiber called beta-glucan (or β-glucan) — which is what impacts the food's gel-like consistency or "viscosity" — but this fiber "is affected by the manner in which it is processed," the lead author of the study, Candida Rebello, told the publication. If you're looking to stay fuller longer, you'll want to stick with instant oats.

Your metabolism will speed up if you eat oats

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If you've been feeling like your metabolism could use a makeover, steel-cut oatmeal may be the ticket. When speaking with She Finds, Jennifer Stagg, a naturopathic physician and author of Unzip Your Genes: 5 Choices to Reveal a Radically Radiant You, recommended readers make steel-cut oats their go-to breakfast.

When eating a complex carbohydrate like oatmeal, your metabolism has the opportunity to run like it's supposed to — like a well-oiled rockland polka dot luggage set. "People who eat good carbs like oatmeal have more energy" and "reduced sugar cravings," Stagg explained when speaking to the publication.

Although you may correlate a fast metabolism with feeling hungry all the time, you don't have to worry about being hangry once your metabolism improves. As highlighted above, oatmeal is still going to keep you full — even the steel-cut kind. Just as the fiber in instant sbi internet banking contact number will help you stay satiated, the texture of steel-cut oats can actually work to do the same. Because it takes longer to chew, and therefore eat, your body has time to realize when it's full. Who knew oatmeal was this magical?

You may lose weight by eating oats

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We all remember the cookie diet, but have you ever heard of the oatmeal diet? According to Healthline, it's an why is steel cut oatmeal good for you plan designed for weight loss. But just because oatmeal is good for you, that doesn't mean you should eat it three times a day for a week — as this plan suggests. "The oatmeal diet is a very low-calorie diet, and some doctors may consider the calorie count to be too low to maintain a healthy diet," the publication revealed. As is the problem with many fad diets, the oatmeal diet is also restrictive. 

While you can lose weight by following the plan, simply incorporating oats as your staple breakfast may be enough to help you lose weight, if that is your goal. Because oatmeal keeps you fuller for longer, you may find yourself eating less often and thus experience weight loss, naturopathic physician Jennifer Stagg confirmed to She Finds. In fact, steel-cut oats can actually even reduce your insulin levels — which is great in and of itself — but the reduction in insulin levels can also help shrink fat cells. 

Your gut will thank you for eating oats

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The fiber called beta-glucan, the gel-like substance that gives oatmeal its gummy texture, isn't just helpful in keeping you fuller for longer. According to Healthline, it also "coats the stomach and digestive tract." Once there, it "feeds good bacteria in the gut, which increase their growth rate and can contribute to a healthy gut." In 2016, researchers based in Norway and Sweden studied the correlation between oatmeal and gut microflora functions. According to the published results of the study, oatmeal seemed to have a positive effect and even "potential prebiotic properties." 

Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, told Time, "Fiber is good for so many things throughout the digestive tract." In addition to encouraging the growth of good gut bacteria, fiber also slows down the processing apps for mobile check deposit absorption of food. Our bellies — and bodies — love fiber and, likewise, oatmeal.

Eating oats may improve your colon health

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What goes in must come out, and oats have proven to be helpful even in the colon department. Because of the fiber content, oats promote healthy stool, Joanne Slavin, food science and nutrition professor at the University of Minnesota, told Time.

In fact, Healthline dubbed oat bran, which is the outer part of the oat grain, a "natural laxative" because of its remarkable fiber content. A 2009 study proved that oat bran rivals many over-the counter laxative treatments as 59 percent of seniors at a geriatric hospital were able to stop using over-the-counter treatment with the addition of oat bran to their diet.

Even if you don't have issues with constipation, though, oats are still worth pinnacle bank texas hours to your diet. One study published in 2014 found that oats "may protect against colorectal cancer and have benefits on inflammatory bowel disease and coeliac disease."

Your "bad" cholesterol will go down if your regularly eat oats

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So, the doc informs you that you have high cholesterol: what do you do? Eat oatmeal, of course. In 1997, the FDA awarded the heart-healthy label to oats. "There is scientific agreement soluble fiber from oat products when added to a low-saturated fat, low-cholesterol diet may help reduce the risk of heart disease," Ed Scarbrough of the FDA told CNN at the time. In the years since, oats remain a heart-healthy, cholesterol-lowering superfood.

It's true that oats aren't the only food that can help you lower your cholesterol, but they are particularly amazing at it. According to the Mayo Clinic, the soluble fiber in oatmeal "reduces your low-density lipoprotein (LDL) cholesterol" — aka your "bad" cholesterol. This same fiber can also "reduce the absorption of cholesterol into your bloodstream."

In order to successfully reduce your cholesterol, though, you'll need to consume anywhere from five to ten grams of soluble fiber per day. A half cup of oatmeal will get you pretty close to that number at four grams per half-cup serving. Add in a banana, and you'll have easily eaten seven grams before you're even hungry for lunch.

You'll have a reduced risk of lung disease if you eat oats

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Although you probably won't see a lung-healthy label on a box of oatmeal anytime soon, oats are arguably as great for your lungs as they are for your heart. Back in 1985, researchers recognized that the beta-glucan found in oats could "have beneficial effects on the initiation and growth of tumors." A much later study published in the British Medical Journal (via Express) in 2015 confirmed that oats can indeed help stave off chronic lung disease. 

Contrary to what some may assume, lung disease isn't just something that affects people who smoke or have smoked. A third of people with lung disease have never smoked, which means quitting smoking to improve lung health is not an option for everyone. Adding oats, as well as some other superfoods to your diet, can be a great preventative measure to take, as noted by Express. Nutritionist Juliette Kellow advised aiming for "three portions a day" of whole grains.

With oats, your skin will improve

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You may find that many carb-laden foods like muffins cause your skin to break out. Why is steel cut oatmeal good for you is because of their high glycemic index, dermatologist Whitney Bowe told Reader's Digest. "They promote the release of an insulin-like hormone called IGF-1 (insulin-like growth factor 1), which works to reproduce and regenerate cells. But if you have too much of it, it can work against you by fueling ulta beauty store nyc biological cascades that ramp up inflammation and lead to certain diseases, such as cancer, and skin disorders, such as acne." If you switch out, say, your morning bagel for a bowl of steel-cut oats — a food with a low glycemic index — you might just find that your skin improves.

You can also apply oatmeal directly to your skin for added benefits. If you whip up a mask using the whole grain, you'll be able to cleanse, moisturize, and even repair your skin, New York-based dermatologist Amy Wechsler revealed to ShareCare. How many other foods can do that?

Oats may help stabilize your blood sugar

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The low glycemic index of oats isn't just great for your skin; it — along with fiber — can also help regulate your blood sugar, according to Healthline. Oatmeal is arguably beneficial to everyone, but it's this aspect that makes oats especially helpful for those with diabetes. As the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK) explained, having diabetes puts a person more at risk for developing heart disease and increases the chances of having a heart attack. Because oats can not only lower a person's blood sugar but also their cholesterol, it's heart-healthy in multiple ways.

Diabetics who are insulin-dependent may even find that they can reduce the number of insulin injections needed when they start eating oatmeal, Healthline revealed. Whether you have a metabolic condition or not, though, the NIDDK recommends eating "whole grains, like oatmeal," as well as other "nutrient-rich foods" to live a healthy life.

Your muscles will get stronger with regular helpings of oats

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Athletes and body-builders swear by oatmeal because of its muscle-building properties. "One cup of oats provides 166 calories, four grams of fiber, six grams of protein, and eight vitamins how to deposit a check at huntington atm minerals," Brian St. Pierre, a registered dietitian and nutrition coach for Precision Nutrition, told Men's Journal. "And it's a slow-digesting carb." This means it's going to give you long-lasting energy, not a quick boost and then subsequent crash like that shot of espresso would.

When it comes to protein especially, oats are definitely the frontrunner. According to the University of Nebraska-Lincoln (via Livestrong), oats contain more protein than any of the other common grains. You can see why St. Pierre said he recommends starting the day with a bowl of oatmeal to help men develop strong muscles.

Of course, this isn't just specific to men wanting to bulk up. Gwen Jorgensen, a professional triathlete, told Running on Veggies that she added larger meals — including a giant bowl of oatmeal each day — to her diet at the suggestion of a nutritionist. And, well, she went undefeated 12 consecutive times in 2014 and 2015. Just saying.

You'll feel better overall after eating oats

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Although your diet shouldn't solely consist of oatmeal, it's glaringly obvious that oats are pretty much the be-all and end-all superfood. Sure, a gloppy bowl of plain oats isn't exactly as sexy as a smoothie bowl, but don't underestimate its powers. Ahem, its superpowers. 

In an article for Spoon University, Stephanie Zajac detailed what it was like to eat oatmeal every day for 14 days. By the last day, she said she was feeling good or, rather, "feeling gooooood." She wrote, "After eating oatmeal everyday for two weeks, my body feels different. in a good way. My meals are spaced out better, and I feel lighter on my feet throughout the day. Usually after a big breakfast, I feel weighed down, but after two weeks of establishing this oatmeal routine, I usually have a much better start to my day."

Because oatmeal positively impacts so many parts of the body, it's not hard to see how a simple bowl of oats could help you feel better overall. Of course, there's no way to know exactly how you'll feel unless you add oatmeal to your diet. Grab that spoon and dig in.

Источник: https://www.thelist.com/157365/what-really-happens-to-your-body-when-you-eat-oats-every-day/

Rolled Vs Steel Cut Oats: Which One Is Better For You?

Oatmeal for breakfast seems plain and simple, right? Healthy, easy to make, and generally a no-fuss choice. But if you have noticed lately that the formerly-bland oats aisle in your favorite grocery store seems to be growing along with the options, it's is not just your eyes playing tricks on you. In fact, Fortune Business Insights is reporting continuous consumer growth in the oat market since 2016. This is due to the rise of popularity in organic oat-based food products, alternative oat-based dairy drinks, and flours. Yes, the aisle is becoming a little crowded. 

Before we can start our research and jump into a big pile of oats, it's important to start with the basics: steel-cut versus rolled oats. What's the difference, and which one is better for you?

According to Healthline, they are both winners of nutrition awards. A two-thirds cup of both varieties is similar in calories (steel-cut has 208 and rolled oats have 212), and the two have almost the same amount of carbs (29 grams for rolled oats, and 37 for steel-cut). Each contains 4 grams of fat, and rolled oats roll in with 7 grams of protein, while steel-cut is a cut above the competition with 9 grams of protein.

Источник: https://www.healthdigest.com/337871/rolled-vs-steel-cut-oats-which-one-is-better-for-you/

Steel-Cut vs. Rolled Oats

Steel-cut oats vs. rolled oats; what’s the difference?

It’s no secret that oatmeal is a healthy breakfast but with so many types of oats to choose from it can certainly make things a little confusing. From steel-cuts to rolled to quick-cooking to instant, there are so many different forms of oats available to us and you might be surprised to learn that they are a lot more similar than they are different. Here is everything that you need to know about steel-cut vs. rolled oats.

 

Steel Cut vs. Rolled Oats: Which is Healthier?

The Difference Between Steel-Cut and Rolled Oats

All oats begin as whole grains. Once harvested, the external husk of an oat kernel is removed, leaving the bran, the germ and the endosperm intact. Unlike other grains, oats rarely have their bran or germ removed. Instead, the oat kernels, which are sometimes referred to as oat groats, can be made directly into different types of oats.

Steel-cut oats are made by slicing the oat groats into 2 or 3 smaller pieces with a steel blade, hence the term “steel-cut”. This process allows water to more easily penetrate the oats and reduces cooking time. (1) Steel-cut oats tend to have a coarser and chewier texture and nuttier flavour than other forms of oats, and typically take the longest to cook. Steel-cut oats are sometimes referred to as Irish oats.

Rolled oats are made by steaming and flattening oat groats with a roller, as opposed to cutting them with a blade. The more oats are steamed and flattened the quicker they cook and the softer their texture becomes. (2) Because they have been steamed and rolled, rolled oats are quicker to cook than steel-cut oats and can be used to make even quicker cooking versions such as quick oats and instant oats. Rolled oats are why is steel cut oatmeal good for you referred to as old-fashioned oats.

Other Types of Oats

In addition to steel-cut and rolled oats, oats can be found in many other formats, including:

Scottish Oats: Instead of cutting the oats with a steel blade, Scottish oats are made by stone-grinding oats groats, resulting in broken oat bits of various sizes.

Quick or Instant Oats: By rolling rolled oats thinner and/or steaming them longer you can further reduce the cooking time to create quick-cooking or instant oats.

Steel-Cut vs. Rolled Oats Nutrition

Both steel-cut and rolled oats are a good source of carbohydrates and fibre and a moderate source of protein. Here is a comparison of one serving (44 grams) of steel-cut vs. rolled oats. (3)(4)

NUTRITION PER 44 gSTEEL-CUTROLLED OATS
Calories160 calories174 calories
Protein5.0 grams5.5 grams
Fat2.0 grams2.7 grams
Carbohydrate31.0 grams30.2 grams
Fibre4.0 grams4.6 grams
Sugar 1.0 grams0.9 grams

 

CALORIES: A serving of steel-cut oats contains 160 calories, while a serving of rolled oats contains 174 calories.

PROTEIN: A serving of steel-cut oats contains 5.0 grams of protein, while a serving of rolled oats contains 5.5 grams of protein.

FAT: A serving of steel-cut oats contains 2.0 grams of fat, while a serving of rolled oats contains 2.7 grams of fat.

CARBOHYDRATES: A serving of steel-cut oats contains 31.0 grams of carbohydrates, while a serving of rolled oats contains 30.2 grams of carbohydrates.

FIBRE: A serving of steel-cut oats contains 4.0 grams of fibre, while a serving of rolled oats contains 4.6 grams of fibre.

SUGAR: A serving of steel-cut oats contains 1.0 grams of sugar, while a serving of rolled oats contains 0.9 grams of sugar.

As you can see, steel-cut oats and rolled oats contain very similar nutritional values.

Benefits of Steel-Cut and Rolled Oats

Source of Nutrients

In addition to being a source of carbohydrates, fibre and protein, both steel-cut and rolled oats are a rich source of thiamine (B1), magnesium, phosphorus, zinc, as well as iron, copper, manganese and selenium. (5)

Fibre

Oats are a source of both soluble and insoluble fibre. Most notably they are a source of beta-glucan; a form of soluble fibre which has been shown to have numerous health benefits. (6)

Gluten-Free

Oats are an inherently gluten-free grain, making them a good source of complex carbohydrates for those who are allergic to gluten or those who cannot consume it for health reasons. However, depending on where they are processed, oats may come into contact with other grains, or machinery used to process other grains, therefore, certified gluten-free oats will be labelled as such. (7)

Other Factors to Consider

Glycemic Index

Steel-cut oats have a slightly lower glycemic index ranking than rolled oats, 52 compared to 55, however, both the difference is very minimal and both versions rank low on the glycemic index scale, which why is steel cut oatmeal good for you defined by a ranking of 55 or less. Instant and quick-cooking oats rank higher on the GI scale, with a ranking of 65, so steel-cut or rolled versions may be a better option for those concerned with blood sugar. (8)

Use

When making a bowl of oatmeal or porridge, both steel-cut and rolled oats are a great choice. However, if you are looking to incorporate oats into baked goods, granolas, cookies, breads or pastries, rolled oats are the best option given their texture and versatility. Steel-cut oats are best for slow-cookers and crockpots.

Cooking Time

Steel-cut oats take longer to cook than rolled oats, roughly 20 minutes compared to 5 minutes, so if you are in a rush rolled oats are likely the best option.

Texture and Taste

Steel-cut oats have a denser and chewier texture and a nuttier flavour than rolled oats. Since rolled oats are steamed and rolled during processing, they tend to have a softer and mushier texture.

The Bottom Line

Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are a good source of carbohydrates, fibre, protein and nutrients. When choosing oats it is best to opt for natural, unsweetened oats, of any format, and limit versions with added sugar and preservatives such as instant flavoured oats.

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Categories: FAQs, Nutrition, TipsBy Stephanie Kay3 Comments

Источник: https://kaynutrition.com/steel-cut-vs-rolled-oats/

How Many Calories are in Cooked Steel Cut Oats?

How Many Calories are in Cooked Steel Cut Oats?

Whole steel cut oat calories are possibly the healthiest kind that you can get from a grain. Not only are they high in fiber, low in fat, and free of basically all sodium and sugars, they are also delicious. Because they are minimally broken down, they have a satisfying, hearty consistency and a great flavor that is slightly nutty tasting.

One concern that people often have when switching from faster cooking oats to the whole grain version is how many calories there are in the healthier version. A lot of people erroneously believe that the more natural version is higher in calories.


How many calories are in a cup of cooked steel cut oats?
The serving size of these oats is ¼ cup dry grain. When cooked with the recommended water portions (usually about a cup), you end up with roughly 1 whole cup of a finished product. Because the water obviously adds no caloric value, there are roughly 170 calories in one cup of cooked steel cut oats (the same amount of calories in ¼ cup, uncooked).


Whole oat nutrition versus instant oatmeals
Steel cut oats are by far and large nutritionally superior to instant oatmeal. Instant or rolled oats have been altered from their original form and they lose much of their nutritional value in the method used to make them faster cooking.

Steel cut oats are oats in their most natural form and they offer the greatest hunger fighting benefits because they are not already basically predigested when consumed, unlike the overly processed instant or rolled oatmeals.

The calories are basically the same as those in instant. The biggest difference is that when you choose instant over the whole grain form, you’re likely to be hungry again in the next 45 minutes, whereas the lesser processed grain will take your body longer to digest, and do a much better job at holding off any growling of the belly.

Instant oatmeals are basically a nutritional mockery of the healthful grain that they started out as. The nutrition lost when they are rolled and turned into flakes (or often even a near powdered consistency) is one thing, but all of the additives put into those little convenient packs are another health issue all together. Artificial sweeteners are frequently used to make the oat flakes sweet without adding extra calories. Read the ingredients in those little oatmeal packets and you should be justifiably concerned about what foreign ingredients you are consuming in a food that is posing as a healthy snack or meal.


Ways to flavor your oats without adding too many calories
Switching from an artificially flavored instant oatmeal why is steel cut oatmeal good for you the more natural version can be a bit of an adjustment. All of those additives in the instant oatmeal are kind of like drugs for your taste buds! But try it and you will likely find that even completely plain whole oats have a nice flavor; the texture makes the consistency palpable and they have a natural, delicious, subtly sweet and nutty flavor.

If you want to spice up your grains without negating any nutrition benefits or adding many calories, here are a few healthful why is steel cut oatmeal good for you to bump up the flavor:
• Cinnamon
• Vanilla extract
• A tablespoon of honey
• Add a half cup of what does snb mean to the top; blueberries, strawberries, apples, mangos or peaches are all excellent options
• A tablespoon of peanut butter
• A pinch of salt (keep it minimal!)

All in all,the exchange that includes the whole oat version and ditches the processed variety is a diet and health-wise option, so don’t let the misperception of instant oatmeal being lower in caloric value make you miss out on a food that is much healthier.



Источник: https://www.fitnessblender.com/articles/how-many-calories-are-in-cooked-steel-cut-oats

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