Oatmeal is a popular healthy breakfast food with many health benefits. But when it comes to oats, there are a few different ways to eat and buy them. And not all oatmeal is created equally.

Read on for the difference between steel cut oats vs rolled oats and a key advantage the former has over the latter.

Steel Cut Oats vs Rolled Oats: The Basics

First, let’s look at the differences and why they matter.

Rolled oats and steel cut oats come from the same grain. In their whole, unprocessed form, oats are known as groats.

Groats, like every whole grain, have three parts:

1. The hull—the hard outer layer
2. The germ—where the healthy fats are
3. The endosperm—where the protein and fiber is

So, the difference between steel cut oats vs rolled oats comes from how they’re processed.

Rolled Oats: Processing and Nutrition

When rolled oats are processed, they’re steamed (to prevent breaking or cracking) then rolled through mills—thus the name “rolled” oats. This smooshes them and gives them their round, flat texture.

There are also different types of rolled oats:

• Instant rolled oats are pre-cooked and cut into smaller pieces so they can be cooked quickly and easily for oatmeal.
• Extra thick rolled oats are bigger and take slightly longer to cook, making them great for oatmeal as well as baking and toppings on muffins and breakfast bars.

Steel Cut Oats: Processing and Nutrition

Steel cut oats have a very different appearance than rolled oats. Instead of being flattened, the groats are chopped into a few pieces. This makes their texture thicker and chewier, and they take longer to cook than rolled oats.

The different processing of steel cut oats gives them a nutritional benefit over rolled oats.

The Health Benefits of Steel Cut Oats vs Rolled Oats

While both forms of whole grain oats are a heart-healthy part of a nutritious diet, steel cut oats win out in one key area.

Since steel cut oats aren’t processed as much as rolled oats, they have a lower glycemic index.

This means they take longer to digest and your body breaks down their starches into sugars more slowly. You get a steady stream of energy with less of a blood sugar spike. Because of this, you’ll probably feel fuller for longer than if you had rolled oats or instant oats.

That being said, the nutritional benefits of steel cut oats vs rolled oats are basically the same:

• Both are high in B vitamins, especially biotin, and vitamin E
• They’re a good source of manganese
• And both are high in the soluble fiber beta-glucan, which helps keep blood sugar stable, lower LDL cholesterol, and supports gut health

So, any form of whole grain oats is a nutritious option. If you need them for baking, making granola bars, topping recipes, quick oatmeal, or blending to make oat flour, rolled oats are your best bet.

But if you prefer a bowl of oatmeal that’s lower glycemic, hearty, and that will hold you over until lunch, choose steel cuts oats over rolled oats.

No matter what you prefer, we carry a variety of whole oats and oatmeal options to order online. Check out our steel cut oats and rolled oats selections today!