Looking for a hearty and nutritious breakfast option? Look no further than steel cut oatmeal. With only 170 calories per 1 package (227 g) serving, it's a great way to start your day while staying on track with your health goals.
Not only is steel cut oatmeal low in calories, it's also packed with essential nutrients your body needs to function at its best. One serving contains 5g of protein and 4g of fiber, helping you stay full and satisfied throughout the morning.
In this article, we'll explore the many benefits of steel cut oatmeal, how to cook it perfectly every time, and some delicious recipes to try at home.
One serving of steel cut oatmeal contains 170 calories, 5g of protein, and 4g of fiber. It also provides 8% of your daily iron needs and 2% of your daily calcium needs. With no added sugars or preservatives, it's a naturally wholesome breakfast option. In addition to these essential nutrients, steel cut oatmeal also contains antioxidants and polyphenols, which help reduce inflammation in the body.
Benefits of Steel Cut Oatmeal
Steel cut oatmeal is known for its many health benefits. It can help regulate blood sugar levels, lower cholesterol, and aid in digestion. The high fiber content can also help prevent constipation and promote healthy gut bacteria. Plus, the slow digestion rate of steel cut oats means you'll feel full and satisfied for longer, reducing the need for snacking throughout the day. Steel cut oatmeal is also a great source of energy, making it the perfect breakfast option for active individuals. The slow release of carbohydrates provides sustained energy throughout the morning.
How to Cook Steel Cut Oatmeal
Cooking steel cut oatmeal takes a little longer than instant oats, but the taste and texture are well worth the extra effort. Here's how to do it: 1. Bring 3 cups of water to a boil in a large pot. 2. Add 1 cup of steel cut oats and reduce the heat to a simmer. Cover and cook for 20-30 minutes, stirring occasionally, until the oats are tender and the liquid has been absorbed.
Variations of Steel Cut Oatmeal
One of the great things about steel cut oatmeal is its versatility. Here are a few variations to try: 1. Add fresh or dried fruit, such as berries or raisins, for a natural sweetness. 2. Top with nuts, such as almonds or walnuts, for added crunch and healthy fats.
Steel Cut Oatmeal vs Instant Oatmeal
While both varieties of oatmeal are good for you, there are some key differences to consider. Instant oatmeal is more processed, which means it has a higher glycemic index and can cause a spike in blood sugar levels. Steel cut oatmeal has a lower glycemic index and is less likely to cause blood sugar spikes. Instant oatmeal also often contains added sugars and preservatives, while steel cut oatmeal is a natural, wholesome option. Plus, the chewy texture of steel cut oats is often preferred by those who enjoy a heartier breakfast.
Recipes with Steel Cut Oatmeal
Steel cut oatmeal is a versatile ingredient that can be used in many different recipes. Here are a few to try: 1. Steel Cut Oatmeal with Bananas and Walnuts: Cook steel cut oatmeal according to package instructions. Top with sliced bananas, chopped walnuts, and a drizzle of honey. 2. Savory Steel Cut Oatmeal with Poached Eggs: Cook steel cut oatmeal according to package instructions. Top with poached eggs, sautéed spinach, and a sprinkle of parmesan cheese.
Steel Cut Oatmeal for Weight Loss
Steel cut oatmeal can be a great option for those looking to lose weight. The high fiber content keeps you feeling full and satisfied, reducing the likelihood of snacking or overeating throughout the day. Plus, the slow release of carbohydrates provides sustained energy, reducing the need for sugary snacks. To maximize the weight loss benefits of steel cut oatmeal, avoid adding sugary toppings like brown sugar or maple syrup. Instead, opt for fresh fruit and nuts for a natural sweetness and added nutrition.
Steel Cut Oatmeal for Breakfast
Steel cut oatmeal is an excellent choice for breakfast. The high fiber and protein content keeps you feeling full and satisfied throughout the morning, reducing the likelihood of snacking or overeating later in the day. To mix things up, try adding different toppings like fresh fruit, nuts, or spices like cinnamon or nutmeg. Or, try using steel cut oatmeal in baked goods like muffins or granola bars.
Storage of Steel Cut Oatmeal
Keep steel cut oatmeal in an airtight container in a cool, dark place like a pantry. Stored properly, it will last up to six months. If you prefer, you can also store steel cut oatmeal in the refrigerator to prevent it from going rancid. It will last up to a year in the fridge.
Steel Cut Oatmeal for Diabetics
Steel cut oatmeal is a great option for diabetics. The slow release of carbohydrates helps regulate blood sugar levels, reducing the likelihood of spikes and crashes. Plus, the high fiber content can help lower cholesterol levels, reducing the risk of heart disease, which is a common complication of diabetes. When preparing steel cut oatmeal for diabetics, avoid adding sugary toppings like brown sugar or maple syrup. Instead, opt for fresh fruit or nuts for a natural sweetness.
Breakfast is the most important meal of the day, and steel cut oatmeal provides a nutritious and delicious option to start your morning off right. Plus, with so many different variations, there's a steel cut oatmeal recipe for everyone!
FAQs About Steel Cut Oatmeal
1. What are Steel Cut Oats?
Steel cut oats are whole oat groats that have been cut into pieces using steel blades rather than being rolled like traditional oats. This creates a chewier texture and nuttier flavor in the finished product.
2. How do I cook Steel Cut Oats?
To cook steel cut oats, combine 1 cup of oats with 3 cups of water in a medium-sized saucepan. Bring the water to a boil, reduce heat to low and simmer for 20-30 minutes or until oats are tender and water is absorbed. Stir occasionally.
3. What are the nutritional benefits of Steel Cut Oats?
Steel cut oats are loaded with fiber, protein, and essential vitamins and minerals such as iron, calcium, and vitamin B-6. They also have a low glycemic index, which means they can help regulate blood sugar levels and promote feelings of fullness, making them an excellent food for weight management.
4. Can Steel Cut Oats be eaten raw?
Steel cut oats are not recommended to be eaten raw as they can be difficult to digest and contain phytic acid, which can interfere with nutrient absorption. It is recommended to cook steel cut oats before consuming.
5. How can Steel Cut Oats be eaten?
Steel cut oats can be eaten as a hot cereal with milk and toppings such as fruit, nuts, and honey. They can also be added to baked goods, used as a binding agent in meatballs or burgers, or as a substitute for breadcrumbs in meatloaf.