Steel-cuts and rolled oats have a lower glycemic index than quick oats, potentially making them the best choices for blood sugar control.Īll three types of oatmeal are highly nutritious and can fit into a well-rounded diet. However, quick oats can also be included in a balanced diet by pairing them with toppings high in protein or fat, such as nuts or seeds, to support blood sugar control ( 12). Steel-cut and rolled oats may have a lower glycemic index than quick oats ( 10).įoods 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 ( 11).įor this reason, steel-cut or rolled oats may be the best choice to support better blood sugar control. However, there may be some distinctions between steel-cut, rolled, and quick oats. Eating them may help lower cholesterol, decrease blood sugar levels, and aid weight loss.Īs you can see, the variations between these three oat varieties are slight. Oats are highly nutritious and have been associated with a number of health benefits. The beta-glucan in oats helps slow digestion, leading to an increased sense of fullness and a more gradual spike in blood sugar ( 6). One study of 80 people with high cholesterol found that consuming 70 g of oats for 28 days led to an 8% reduction in total cholesterol and an 11% reduction in LDL (bad) cholesterol ( 5).Īdditionally, oats have been shown to aid weight loss and stabilize blood sugar levels ( 6, 7). Oats are also loaded with beneficial compounds, including antioxidants and beta-glucan, a type of soluble fiber linked to health benefits ( 2).įor example, the beta-glucan found in oats is effective at lowering both LDL (bad) and total cholesterol, which may help keep your heart healthy. Just a half cup, or 40 grams (g), of dry, rolled oats contains ( 4): However, people with celiac disease should choose varieties that are certified gluten-free to avoid those that may have been contaminated with gluten during processing ( 3). Oats are rich in fiber and protein, plus packed with vitamins, minerals, and antioxidants ( 2).Īdditionally, oats are naturally gluten-free. Steel-cut oats are the least processed of the three. Steel-cut oats have a chewy texture and nutty flavor, while rolled and instant oats are milder with a softer texture. They cook within a few minutes and have a mild flavor and soft, mushy texture. They’re partially cooked by steaming and then rolled even thinner than old-fashioned oats ( 1). Quick oats or quick-cooking oats are rolled oats that go through further processing to decrease cooking time. They have a milder flavor and softer texture and take much less time to make than steel-cut oats, as they have been partially cooked. Rolled oats, or old-fashioned oats, are oat groats that have gone through a steaming and flattening process ( 1). They also take longer to prepare, with average cooking times ranging from 15–30 minutes. Steel-cut oats have a coarser, chewier texture and nuttier flavor than rolled or quick oats. Steel-cut oats are most closely related to the original, unprocessed oat groat ( 1). The oat groats are then processed in different ways to create either steel-cut, rolled, or quick oats, all of which have distinct characteristics. Oat groats are exposed to heat and moisture to make them more shelf-stable ( 1). Steel-cut, rolled, and quick oats start out as oat groats, which are oat kernels that have had tough outer shells removed. What are steel-cut, quick, and rolled oats?
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |