1 bowl (302 g) Steel Cut Oatmeal contains 220 calories, making it a healthy breakfast option. Steel cut oats are a less processed form of oats and retain more of their natural fiber and protein content. It is essential to have a balanced diet, and steel cut oatmeal can play a crucial role in it.
Steel cut oatmeal is a rich source of several nutrients like protein, fiber, and carbohydrates. It is also low in fat and has essential minerals like magnesium, iron, and zinc. The fiber in steel cut oatmeal helps to keep you full for longer, reducing hunger and snacking throughout the day.
In this article, we will explore everything you need to know about steel cut oatmeal, its benefits, how to make it, and any possible side effects.
How many calories are in a bowl of Steel Cut Oatmeal?
One bowl (302g) of steel-cut oatmeal has approximately 220 calories. The exact number of calories may vary based on the preparation method and any additional toppings added. Calories in steel cut oatmeal are lesser than instant oatmeal, making it a more nutritious and healthy option for breakfast. It is essential to monitor your portion sizes when consuming steel cut oatmeal as exceeding recommended amounts can lead to weight gain.
What is the serving size of Steel Cut Oatmeal?
A serving size of steel-cut oatmeal is approximately 1/4th cup of uncooked oats or 1 cup of cooked oats. It is recommended to stick to the recommended serving size to prevent excessive calorie intake. One bowl (302g) of steel cut oatmeal equals approximately 3 cups of cooked oatmeal, which exceeds the suggested serving size.
What are the health benefits of Steel Cut Oatmeal?
Steel cut oatmeal has several health benefits; it is high in fiber, protein, and essential minerals, making it a nutritious breakfast option. Fiber in steel cut oatmeal helps to reduce cholesterol levels, aid digestion, and keeps you full for longer, preventing overeating. Steel cut oatmeal can also improve heart health, regulate blood sugar levels, and assist in weight management.
Is Steel Cut Oatmeal good for weight loss?
Steel cut oatmeal is low in fat and high in fiber, making it an excellent option for those trying to lose weight. Fiber in steel cut oatmeal helps to keep you full for longer, reducing hunger and snacking throughout the day. It is important to monitor the serving size and avoid adding high-calorie toppings like sugar, butter, or cream.
How to make Steel Cut Oatmeal?
To make steel cut oatmeal, take 1 cup of steel-cut oats and 3 cups of water or milk. Bring the water or milk to a boil and add the steel-cut oats. Reduce heat and simmer for 20-30 minutes, stirring occasionally. Once the oatmeal is thick and creamy, remove from heat and let it sit for 2-3 minutes before serving. Add toppings like fruits, nuts, or honey according to your preference.
What are the different ways to serve Steel Cut Oatmeal?
Steel cut oatmeal can be served in several ways, depending on personal preference. Common toppings for steel cut oatmeal include fresh fruits like bananas, berries, and apples, nuts and seeds like almonds, pecans, and chia seeds, honey or maple syrup, and milk or yogurt. Adding different toppings to steel cut oatmeal can add a variety of flavors and textures to breakfast, making it more enjoyable.
What are the possible side effects of consuming Steel Cut Oatmeal?
While steel cut oatmeal is generally considered safe, consuming too much can lead to certain side effects. Excessive consumption of steel cut oatmeal can cause bloating, gas, and constipation, especially if your body is not used to a high fiber diet. It is recommended to drink plenty of water and monitor your portions to avoid any side effects.
Can Steel Cut Oatmeal be a part of a diabetic diet?
Steel cut oatmeal can be a part of a diabetic diet because of its low glycemic index and high fiber content. Fiber in steel cut oatmeal helps to regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates. It is essential to monitor your portion size and avoid adding high sugar toppings like honey or sweeteners.
How to store Steel Cut Oatmeal?
Steel cut oatmeal can be stored in an airtight container or ziplock bag in a cool and dry place like the kitchen pantry. Stored steel cut oatmeal can last up to 6-12 months, depending on the storage conditions. It is recommended to consume steel cut oatmeal within the expiry date and avoid consuming stale oats.
What are the variations in Steel Cut Oatmeal recipes?
Steel cut oatmeal can be prepared in several variations, depending on personal preference. Some variations include adding pumpkin puree and cinnamon during fall, making it a pumpkin spice flavored oatmeal, adding chocolate chips and banana for a decadent breakfast, or adding savory toppings like roasted vegetables and eggs for a savory breakfast bowl. Adding different ingredients to steel cut oatmeal can make it more flavorful and enjoyable.
Steel cut oatmeal is an excellent breakfast option as it is high in fiber, protein, and essential minerals like magnesium and iron. It can also regulate blood sugar levels and reduce cholesterol levels. To make it more appetizing, try adding different toppings like fresh fruits, nuts, and seeds.
5 FAQ About Steel Cut Oatmeal
What is Steel Cut Oatmeal?
Steel cut oatmeal, also known as Irish oatmeal, is made by chopping the oat groat into several pieces, but leaving the thick, fibrous bran intact. It is less processed than rolled or instant oats, resulting in a heartier texture and nuttier flavor.
Is Steel Cut Oatmeal a Healthy Breakfast Option?
Absolutely! Steel cut oatmeal is an excellent source of fiber, protein, and complex carbohydrates, all of which can help you feel full, satisfied, and nourished for hours. It also contains important vitamins and minerals, such as iron, magnesium, and B vitamins.
How Do You Prepare Steel Cut Oatmeal?
To prepare steel cut oatmeal, simply bring water or milk to a boil, add the oats (use a 1:4 ratio of oats to liquid), and simmer for approximately 25-30 minutes, stirring occasionally. You can add toppings such as fresh fruit, nuts, and honey, to add flavor and nutrition.
Can You Eat Steel Cut Oatmeal Raw?
While you can technically eat steel cut oatmeal raw, it is not recommended. Raw oats are difficult to digest and contain phytic acid, which can interfere with the absorption of nutrients. It is best to cook your steel cut oatmeal before consuming it.
Is Steel Cut Oatmeal Gluten-Free?
Steel cut oatmeal is naturally gluten-free, but it may be contaminated with gluten during processing or packaging. If you have celiac disease or gluten intolerance, be sure to choose a brand of steel cut oats that is certified gluten-free.