Rolled Oats vs. Steel Cut Oats: What You Need to Know

While both steel-cut and rolled oats can be a part of a nutritious diet, they differ by the kind of processing they undergo. A hot steaming bowl of organic oats usually comes to mind when you think of a healthy and nutritious meal to kickstart your day. They taste delicious and leave you feeling full for a long time. Plus, they are great if you are trying to lose or watch your weight.

However, one common mistake most people make is choosing the wrong variety of organic oats. Although organic oats are easily available in several organic food stores like SF Mart, it all comes down to choosing a variety that is suitable for you. There are several varieties of organic oats: thick rolled oats, regular rolled oats, steel-cut oats, and whole oat groats. Steel-cut and rolled oats are two of the most commonly consumed varieties, which is why it is vital to understand how they compare and what they offer.

This blog will compare rolled oats and steel-cut oats, highlighting how they differ in their processing methods and nutrient profile. Keep reading to learn more.

A pack of organic steel-cut oats available at SF Mart

What are Rolled Oats?

Also referred to as old-fashioned oats, rolled oats start as whole oat groats, which are later steamed and flattened. As they are steamed, they become softer in texture and have a mild flavor.

The best part about rolled oats is that they cook much faster than steel-cut oats, as they are steamed and flattened and absorb water faster. A single bowl of rolled oats might take 2 to 5 minutes to cook.

What are Steel-Cut Oats?

Also referred to as Irish or coarse oats, steel-cut oats are much less processed than rolled oats. The only process they go through is when the whole oat groats are chopped into fine pieces using steel blades. This is why they are known as steel-cut oats.

As a result, steel-cut oats take longer to cook as they have not been steamed or flattened like rolled oats.They absorb water slower and take longer to prepare. They have a chewy and firm texture with a more robust and nuttier flavor than other organic oats varieties.

Steel-cut oats' average cooking time is between 15 and 30 minutes. However, you can try soaking them in water before cooking them to reduce the cooking time.

Rolled Oats vs. Steel Cut Oats: Nutritional Value

The nutritional value of steel-cut and rolled oats is quite similar, as both varieties undergo minimal processing. However, there is a slight difference. Take a look at the nutritional value of a 40-gram serving of steel-cut and rolled oats.

Steel Cut Oats

Protein: 5 g

Calories: 150

Fat: 2.5 g

Fiber: 4 g

Carbohydrate: 27 g

Sugar: 0 g

Rolld Oats

Protein: 5 g

Calories: 140

Fat: 2.5 g

Fiber: 4 g

Carbohydrate: 27 g

Sugar: 0 g

 USDA Organic logo

Rolled Oats vs. Steel Cut Oats: Benefits

High in Beta Glucan Fiber

Organic whole oat groats are rich in fiber, particularly beta-glucan. This fiber helps with the proper functioning of a person’s digestive system and also boosts overall health. It can also lower the risk of heart disease and cholesterol levels

Steel-cut oats are less processed than rolled oats, so they have high fiber content. This means that the fiber found in steel-cut oats can be goodfor your digestive health. However, it is important to note that the variation in fiber content between rolled oats and steel-cut oats is very small. 

Lower Glycemic Index

Whole oat groats take a long time to digest and have a lower glycemic index than instant and quick varieties of organic oats. The GI score for steel-cut oats is around 53, while the GI score for rolled oats is about 57.

Thus, if you want to control your blood sugar and add food with a lower GI score to your meals, steel-cut oats may be the best option for you. 

Rolled Oats vs. Steel Cut Oats: The Bottom Line

All in all, both varieties of organic oats – steel-cut and rolled – are excellent sources of nutrients. They are packed with health benefits and can make a significant difference in the quality of your life.

The only difference between them is the cooking time and texture. Other than that, there is a very small difference in their nutritional value and health benefits.

SF Mart season food logo

Buy All Varieties of Organic Oats Online at SF Mart

Now that you know all the differences between rolled and steel-cut oats, you can add them to your pantry by shopping for them online at SF Mart.

We are your best choice for buying all kinds of organic food that is worth your money. SF Mart is one of the top organic food stores, offering a variety of different organic food products.

We offer several other types of organic mixed grains, like organic barley, organic rice (brown and white), organic beans, organic lentils, and best organic rolled oats. All the products in ouronline organic food storeare USDA & CCOF Certified organic products.

We are your one-stop shop for all kinds of organic oat varieties, includingrolled oats and steel-cut oats.

Whether you are a regular user of organic food products or buying them for the first time, we are here to help you along the way, offering you certified and attested products.

Subscribe to our newsletter and get a flat 10 percent discount on our products. Alternatively, you can visit the link to learn more details about the ongoing promotion or get in touch with us to explore more about our offerings.

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