Looking for a low calorie breakfast option that is both filling and nutritious? Look no further than 1/4 cup (40 g) steel cut oatmeal! With only 150 calories, it's a great way to start the day.
What's more, this fiber rich meal offers a slow release of energy, making it an ideal choice for weight management. One serving of steel cut oats provides 5 grams of fiber, which helps improve digestion and keeps hunger at bay.
In this article, we'll explore the numerous health benefits of steel cut oatmeal and how to use it as a versatile ingredient in your meals.
Low calorie breakfast option
If you're looking for a low calorie breakfast option that is easy to prepare and will keep you full until lunchtime, steel cut oatmeal is the perfect choice. With only 150 calories per serving, it's an ideal option for those trying to lose weight or maintain their current weight. And because steel cut oats are a whole grain, they offer a range of vitamins and minerals, including iron, magnesium, and zinc.
Fiber rich meal
One of the main benefits of steel cut oatmeal is its high fiber content. One serving provides 5 grams of fiber, which is 20% of the daily recommended intake. Fiber is important for digestive health and can help lower cholesterol levels. It also helps keep you feeling full for longer periods, which is great for weight management.
Slow release of energy
Steel cut oatmeal is an ideal breakfast choice because it provides a slow release of energy throughout the morning. Unlike processed cereals or sugary breakfast foods, steel cut oats are a complex carbohydrate that take longer to digest. This means that you'll feel full for longer and won't experience a sugar crash later in the day.
Ideal for weight management
If you're trying to lose weight or maintain a healthy weight, steel cut oatmeal is a great choice for breakfast. It's low calorie, high in fiber, and provides a slow release of energy that will keep you feeling full until lunchtime. And because it's a whole grain, it's packed with essential vitamins and minerals.
Improves digestion
The high fiber content in steel cut oatmeal is great for digestive health. Fiber helps regulate bowel movements and promotes the growth of beneficial bacteria in the gut. This can help prevent constipation, diarrhea, and other digestive issues.
Gluten-free option
If you're sensitive to gluten or have celiac disease, you'll be happy to know that steel cut oatmeal is a gluten-free option. Just make sure to buy oats that are labeled gluten-free, as some brands may be cross-contaminated with gluten during processing.
Contains essential minerals
Steel cut oatmeal is a great source of essential minerals, including iron, magnesium, and zinc. Iron is important for healthy blood circulation, while magnesium and zinc are important for a range of bodily functions, including immune system health and bone strength.
Provides long-lasting satiety
Because of its high fiber content and slow release of energy, steel cut oatmeal can keep you feeling full for longer periods. This is great for those trying to lose weight or maintain their current weight, as it can prevent overeating and snacking between meals.
Versatile ingredient
Not just for breakfast, steel cut oatmeal is a versatile ingredient that can be used in a variety of dishes. Add it to soups or stews to thicken the broth, or use it as a substitute for breadcrumbs in meatballs or veggie burgers. You can even use steel cut oats as a base for savory oatmeal bowls or as a topping for yogurt or smoothie bowls.
Health benefits of oats
In addition to their high fiber content, oats offer a range of health benefits. They're packed with antioxidants, which can help prevent chronic diseases such as cancer and heart disease. They also contain unique compounds called avenanthramides, which have anti-inflammatory properties and may contribute to lower blood pressure.
"Eating oats is a way of promoting agricultural biodiversity and supporting more sustainable, local food systems."
5 Frequently Asked Questions about Steel Cut Oatmeal
1. What is Steel Cut Oatmeal?
Steel cut oatmeal is made by cutting the whole oat groat into smaller pieces using steel blades. It is also known as Irish oatmeal and has a nuttier texture and taste compared to rolled or instant oats.
2. How is Steel Cut Oatmeal different from Rolled Oats?
Steel cut oatmeal is different from rolled oats as it has a coarser texture and takes longer to cook. Rolled oats are steamed and flattened, whereas steel cut oats are cut with steel blades.
3. Is Steel Cut Oatmeal healthy?
Steel cut oatmeal is a healthy breakfast option as it is a good source of fiber, protein, and various important minerals such as iron, magnesium, and zinc. It can also help regulate blood sugar levels and keep you full for longer periods of time.
4. How do you cook Steel Cut Oatmeal?
One way to cook steel cut oatmeal is to combine 1 cup of oats with 3 cups of water in a pot, bring it to a boil, then reduce to a simmer and cook for about 20-30 minutes, stirring occasionally. You can also cook it in a slow cooker overnight for a ready-to-eat breakfast in the morning.
5. What are some ways to enjoy Steel Cut Oatmeal?
Steel cut oatmeal can be enjoyed sweet or savory. You can add toppings such as fresh fruit, nuts, nut butter, honey, or maple syrup for a sweeter version. For a savory version, you can add vegetables, herbs, spices, and a source of protein such as fried eggs or tofu.