Steel Cut Oats vs. Rolled Oats: What’s the Difference Between These Breakfast Foods? - PureWow

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What are rolled oats?

Rolled oats, aka old-fashioned oats, are slightly more processed than steel cut oats. After hulling, the oat groats are first steamed to soften the bran, then rolled into flat flake-like pieces under heavy rollers and dried until shelf-stable. They’re chewier than instant oats (the kind sold in a packet with dinosaur eggs, for example), but smoother and creamier than steel-cut oats.

What’s the difference between steel cut oats vs. rolled oats?

While they start as the same thing, steel cut oats and rolled oats are two very different ingredients.

Nutrition

TBH, steel cut and rolled oats are nutritionally almost identical. But because they’re less processed and coat that outer bran, steel cut oats contain more soluble fiber than rolled oats.

Glycemic index

Quick refresher: The Glycemic Index is a relative ranking of carbohydrates in food based on how they affect blood sugar levels. At 52, steel cut oats are considered low to medium on the glycemic index, while rolled oats have a slightly higher glycemic index of 59. The difference is miniscule, but steel coat oats are slightly less likely to spike your blood sugar (an important consideration for diabetics).

Taste and texture

Sure, steel cut and rolled oats taste almost the same, but their textures are vastly different. When made into porridge, rolled oats have the thick, creamy oatmeal texture you’re probably familiar with. Steel cut oats are much chewier, with a toothsome texture and less creamy consistency.

Cooking time

When made into porridge on the stovetop, rolled oats will take about five minutes to cook. Prepared the same way, steel cut oats take much longer—about 30 minutes.

Uses

We wouldn’t say steel cut and rolled oats are interchangeable, but they can be used in similar recipes. Both are excellent as overnight oats and baked into cookies or bars, but rolled oats are superior in granolas, muffins, cookies and as crumble toppings. (Steel cut oats would be unpleasantly gritty in either case.)

Which oats are the healthiest?

Here’s the nutritional info for one 40-gram serving of steel cut oats, per the USDA:

• 150 calories
• 5g protein
• 27g carbs
• 5g fat
• 4g fiber (2g soluble)
• 7g iron
• 140mg potassium

Compare that to the nutritional info for one 40-gram serving of rolled oats, per the USDA:

• 150 calories
• 5g protein
• 27g carbs
• 5g fat
• 4g fiber (0.8g soluble)
• 6g iron
• 150mg potassium

TL;DR? Neither steel cut oats nor rolled oats are healthier than the other—they’re almost identical in nutritional value. The only notable difference is that steel cut oats are slightly higher in soluble fiber, which can increase fullness; may lower cholesterol and control blood sugar; and helps regulate digestion, per the Harvard T.H. Chan School of Public Health.

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