Steel cut oats are a type of whole grain oats that are made by cutting the whole oat grain into smaller pieces, rather than being rolled and flattened like traditional rolled oats. This makes steel cut oats more nutrient-dense and slightly chewier in texture than rolled oats.

Steel cut oats are an excellent source of nutrients, including fiber, protein, and several essential vitamins and minerals. They are a particularly good source of soluble fiber, which can help to lower cholesterol levels and promote heart health.

One cup (234 grams) of cooked steel cut oats contains approximately:

• 6 grams of protein
• 4 grams of fat
• 27 grams of carbohydrates
• 8 grams of fiber
• 4 grams of sugar
• 170 calories

In addition to these macronutrients, steel cut oats are also a good source of several essential micronutrients, including:

• Manganese: One cup of cooked steel cut oats provides about 191% of the daily recommended intake (DRI) of manganese, a mineral that is important for bone health and metabolism.
• Phosphorus: Steel cut oats are also a good source of phosphorus, with one cup providing approximately 28% of the DRI. Phosphorus is an essential mineral that is involved in the structure of cell membranes and the production of ATP (adenosine triphosphate), the primary source of energy in the body.
• Magnesium: Steel cut oats contain a moderate amount of magnesium, with one cup providing approximately 24% of the DRI. Magnesium is important for bone health and plays a role in over 300 enzymatic reactions in the body.
• Iron: One cup of cooked steel cut oats provides about 20% of the DRI of iron, an essential mineral that is important for carrying oxygen to the cells in the body.

Steel cut oats are also a good source of several B-vitamins, including thiamin, riboflavin, and niacin. These vitamins are important for energy metabolism and the proper functioning of the nervous system.

In terms of their health benefits, steel cut oats are thought to have several advantages over other types of oats. For example, steel cut oats have a lower glycemic index (GI) than rolled oats, which means that they are less likely to cause spikes in blood sugar levels. This makes them a good choice for people with diabetes or those who are trying to manage their blood sugar levels.

Steel cut oats are also high in soluble fiber, which can help to lower cholesterol levels and promote heart health. Soluble fiber forms a gel-like substance in the digestive tract, which helps to bind cholesterol and remove it from the body. This can help to reduce the risk of heart disease and stroke.

In addition to their nutritional benefits, steel cut oats are also versatile and can be used in a variety of dishes. They can be cooked and eaten as a hot breakfast cereal, or they can be used in cold cereals, granolas, and energy bars. They can also be added to baked goods and used as a substitute for breadcrumbs in dishes like meatballs and meatloaf.

Overall, steel cut oats are a nutritious and healthy choice for people of all ages. They are high in fiber, protein, and several essential vitamins and minerals, and they have a lower glycemic index than rolled oats. So next time you’re considering oats for your breakfast or snack, consider trying steel cut oats for an added nutritional boost.