1 Portion Steel Cut Oats contain around 197 calories. These hearty and healthy oats are becoming increasingly popular as a breakfast food, and for good reason. Not only do they provide long-lasting energy, but they're also packed with important nutrients.

Aside from calories, one serving of steel cut oats (roughly 40 grams dry) contains 3 grams of fat, 34 grams of carbohydrates, 5 grams of fiber, and 7 grams of protein. Plus, they're a good source of iron, magnesium, and zinc.

In this article, we'll dive into the world of steel cut oats, exploring their benefits, how to prepare them, and some recipe ideas to make them even more delicious.

What are Steel Cut Oats?

Steel cut oats are made by chopping the whole oat groats into small pieces with a sharp metal blade, giving them a slightly less processed texture than rolled oats. They have a nuttier flavor and a slightly chewy texture, making them a popular choice for those who prefer a heartier oatmeal. Unlike instant or rolled oats, steel cut oats take longer to cook, but they also have a lower glycemic index, meaning they don't cause as big a spike in blood sugar levels. They can be found in most grocery stores and are often labeled as Irish oats or Scottish oats.

Calories in Steel Cut Oats

As previously mentioned, 1 portion (about 40 grams dry) of steel cut oats contains around 197 calories. This is comparable to other types of oatmeal, but the difference lies in their macronutrient and fiber content. Steel cut oats contain more protein and fiber than instant or rolled oats, which can help keep you feeling fuller for longer. Plus, the protein and fiber content can help regulate blood sugar levels and aid in digestion.

The Health Benefits of Steel Cut Oats

Steel cut oats are a nutrient-dense food, meaning they contain a variety of vitamins and minerals that can help support overall health. Here are a few of the key health benefits of eating steel cut oats: - They're high in fiber, which can help regulate digestion and promote fullness. - They contain beta-glucan, a type of soluble fiber that has been shown to help lower cholesterol levels.

Steel Cut Oats vs. Rolled Oats: What’s the Difference?

Rolled oats and steel cut oats come from the same whole oat groat, but the difference lies in how they're processed. Rolled oats are steamed and flattened, whereas steel cut oats are chopped into small pieces. The processing affects the texture and cooking time, as well as the nutritional value. While both types of oats are a healthy choice, steel cut oats contain slightly more fiber and protein than rolled oats. That said, rolled oats are more widely available and tend to be less expensive than steel cut oats.

How to Cook Steel Cut Oats

Cooking steel cut oats takes a little longer than other types of oats, but the results are worth it. Here's a basic recipe to get you started: Ingredients: - 1 cup steel cut oats

Toppings and Mix-Ins for Steel Cut Oats

While steel cut oats are delicious on their own, they also pair well with a variety of toppings and mix-ins to add flavor and texture. Here are a few ideas to get you started: - Fresh fruit, such as bananas, berries, or sliced peaches - Nuts and seeds, such as almonds, walnuts, or chia seeds

Steel Cut Oats as a Gluten-Free Grain

For those with celiac disease or gluten intolerance, finding gluten-free grains can be a challenge. The good news is that steel cut oats are naturally gluten-free, meaning they can be a healthy and delicious option for those with gluten sensitivities. Just be sure to look for oats that are specifically labeled gluten-free to ensure they haven't been cross-contaminated with other gluten-containing grains.

The Role of Steel Cut Oats in Weight Management

Steel cut oats can be a useful tool for those looking to manage their weight. Because they're high in fiber and protein, they can help keep you feeling full and satisfied, which can reduce the likelihood of overeating. Additionally, the lower glycemic index of steel cut oats means they won't cause blood sugar levels to spike and crash, which can lead to cravings and overeating. Incorporating steel cut oats into your diet can support healthy weight management in the long run.

Steel Cut Oats as a Pre-Workout Food

As a complex carbohydrate, steel cut oats provide long-lasting energy that can help support a workout. Eating steel cut oats before exercise can provide sustained energy to power through a workout, without the blood sugar spikes and crashes seen with some other pre-workout foods. Additionally, the protein content of steel cut oats can help support muscle repair and recovery after exercise. Try having a bowl of steel cut oats with some fruits or nuts about an hour before your workout for optimal performance.

Easy Recipes for Steel Cut Oats

Here are a few recipe ideas to get you started with steel cut oats: - Apple Cinnamon Steel Cut Oats: Sauté diced apples with cinnamon and maple syrup, then add to cooked oats for a sweet and cozy breakfast. - Savory Steel Cut Oats: Cook steel cut oats with chicken broth instead of water, then top with a fried egg, avocado, and hot sauce for a savory breakfast bowl.