Steel-cut oatmeal is a whole food, containing all the edible parts of the oat grain. Oat bran is a fraction of that whole grain, but arguably the best part (it's missing the germ, which contains vitamin E and some other vitamins and minerals, and the endosperm, which basically just contains carbs and calories).
Full Answer
What is better oatmeal or steel cut oats?
Steel Cut Oats vs Oatmeal: All Nutritional Differences
- Fact 1: There is More Calories in Steel cut oats. At first glance, you can see that in steel cut oats is much more calories than in oatmeal. ...
- Fact 2: Steel cut oats And Oatmeal Nutrition Difference. It is aslo easy to see see that in steel cut oats is more protein than in oatmeal. ...
- More carbohydrates in steel cut oats. ...
- More fat in steel cut oats. ...
Are steel cut oats better than regular oatmeal?
Whole oats are slower to digest and have lower GI scores than quicker forms of oats. Steel-cut oats have a GI score of about 53, and rolled oats — of about 57. Steel-cut oats may take longer to digest, reducing spikes in blood sugar. Both oat types are better choices than other forms, such as instant oats, which have a GI of about 83.
Are steel-cut oats that much healthier than rolled oats?
Neither steel cut oats nor rolled oats are healthier than the other-they're almost identical in nutritional value. The only notable difference is that steel cut oats are slightly higher in soluble fiber, which can increase fullness; may lower cholesterol and control blood sugar; and helps regulate digestion, per the Harvard T.H. Chan School of Public Health .
What is the difference between oatmeal and steel oats?
The main difference that acts as a tiebreaker to this debate is the fact that steel cut oats are lower on the Glycemic Index scale. The health benefits of oatmeal in general outweigh any real debate between the different types of oats.
Is oat bran or steel cut oats healthier?
While oat groats and steel-cut oats naturally contain bran, oat bran is also sold separately as its own product. Oat bran is linked to many health benefits, such as improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
Which has more fiber oat bran or steel cut oats?
However, oat bran is lesser and calories and offers more fiber and protein. In addition to macronutrients, both are good sources of vitamins and minerals. Oat bran, though, offers more iron, magnesium, phosphorus, and potassium. On the other hand, rolled oats are a rich source of zinc.
What is healthier oat bran or oatmeal?
Oat bran is a better source of protein, B vitamins, iron and soluble fiber compared to oatmeal. The fiber in oat bran fills you up and can keep you feeling fuller longer. It is also more efficient at lowering cholesterol and slowing down fat and sugar absorption.
Are Steel cut oats the healthiest?
For this reason, steel cut oats may be the best choice for those looking for better control of their blood sugar. Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.
What is the healthiest type of oatmeal?
Oat Groats Groats are considered the healthiest oatmeal because they go through very little processing. Because the grains are still whole, nutrients stay intact. Oat groats take longer to prepare than other types.
How much oat bran should you eat a day?
Aside from the cardiovascular bonus, oat bran can help regulate your bowel movements and keep your colon healthy. Just 1/2 cup of oat bran provides about 2.2 g of insoluble fiber -- a good start toward your daily needs.
Is oat bran as good as oatmeal for lowering cholesterol?
Instead, those eating oat bran had a 15.9 percent reduction in cholesterol compared to a 2.7 percent reduction for those eating oatmeal, a change the researchers attributed to the independent, cholesterol-fighting effects of the extra fiber in oat bran.
Does oat bran raise blood sugar?
Conclusions: Oat bran flour high in beta-glucan had a low glycemic response and acted as an active ingredient decreasing postprandial glycemic response of an oral glucose load in subjects with type 2 diabetes.
Is oat bran good for weight loss?
Oat bran is particularly rich in a type of fiber called soluble fiber, which turns into a gel-like substance in your stomach. This slows the passage of food out of your stomach, which keeps you feeling full for longer. This can help you take in fewer calories overall to aid weight loss.
What happens if you eat steel cut oats everyday?
The high levels of soluble fiber in steel cut oats can help to lower cholesterol. One study showed that eating 3 grams of soluble fiber from oats (about ¼ cup serving) every day lowers total cholesterol. Because oats do not contain gluten, they are a safe alternative for people with celiac disease.
Are steel cut oats inflammatory?
Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria.
Should steel cut oats be soaked before cooking?
We've got shortcuts for you in the notes. But if you know you're having oats the next day, the best way to get dreamy oats is by soaking them overnight in cool water. Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest.
Is oat bran as good as oatmeal for lowering cholesterol?
Instead, those eating oat bran had a 15.9 percent reduction in cholesterol compared to a 2.7 percent reduction for those eating oatmeal, a change the researchers attributed to the independent, cholesterol-fighting effects of the extra fiber in oat bran.
Is oat bran soluble or insoluble fiber?
Soluble fiberSoluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.
Is oat fibre the same as oat bran?
Oat fiber is the result of processing an oat's hull—that is, the outermost, indigestible seed-covering in which the groat is enclosed. In contrast, oat bran is derived from the outermost, edible covering of the groat itself.
Is Oatbran the same as oatmeal?
Aside from the nutritional differences, oat bran and oatmeal also differ in texture. Oat bran has a smoother texture than oatmeal which makes it easier to eat. When compared, oatmeal has a chewier texture. If you prefer creamy textures, we suggest opting for a big bowl of oat brown.
Beta-glucan fiber
Whole oats are rich in fiber, which is essential for proper functioning of the digestive system and a person’s overall health.
Antioxidants
In addition to beta-glucans, oats are a good source of various antioxidants called phenols. They may help improve cell functioning in the body and reduce inflammation.
Weight management
Oats could play a role in maintaining a moderate weight. According to a 2017 review, one observational study found that participants who ate oatmeal had a reduced risk of obesity.
Low glycemic index (GI)
Whole oats are slower to digest and have lower GI scores than quicker forms of oats.
Lower blood sugar
A 2017 review notes that the beta-glucan fiber in oats is partially responsible for reducing blood glucose levels and the risk of heart disease, type 2 diabetes, and cancer.
Gluten-free
Oats are naturally gluten free and may be an ideal substitute for many products containing gluten.
Weight management
Steel-cut oats can help a person feel full for longer, which could help them manage their weight. Steel-cut oats are a complete form of oats with little processing, which means they take longer to digest than quick or rolled oats.
The Difference Between Steel Cut Oatmeal and Oatmeal
Take a quick glance of the cereal isle shelf, and you’ll likely see four different types of oatmeal very quickly. Two of them is steel cut and regular oatmeal. Let’s find out how they differ from each other. What’s the difference between oatmeal and steel-cut?
Steel Cut Oatmeal vs Oatmeal: Nutrient Comparison
The following table is a side-by-side comparison of the nutrients contained in steel cut oats and oatmeal.
Steel Cut Oatmeal vs Oatmeal: Taste and Texture
Many times people choose one food over the other because of its taste or according to their mood.
Steel Cut Oatmeal and Oatmeal Costs
It seems every time I pay at the supermarket the price is higher than the last time. Not only that but it also seems I have less groceries in my shopping cart.
How To Store Steel Cut Oatmeal and Oatmeal
Whichever you choose or have on hand, proper storage is important. How you store oatmeal can affect how long they last before going bad and how they taste. Therefore, how do you store steel cut oatmeal or regular oatmeal?
Steel Cut Oatmeal and Oatmeal Glycemic Index
Knowing the glycemic index of food is important especially if blood sugar levels are a concern. Avoiding blood sugar spikes is an important part of consuming healthy food.
The Health Benefits of Steel Cut Oatmeal and Oatmeal
If you’re seeking a healthy breakfast option, you really can’t go wrong with either kind of oatmeal. The nutrition content of oats only varies slightly between steel-cut and regular oatmeal.
Ask Keri: Steel Cut Oats vs. Rolled Oats: Which is Better?
Keri Says: Steel cut oats get a lot of praise, but don’t throw out those rolled oats just yet.
Rolled Oats
During processing, manufacturers first steam rolled oats to prevent them from cracking or breaking. Then, true to their name, the softened oats get rolled through mills to be flattened. This results in their famously known squashed and round appearance. (Picture those little oats dotting the top of a muffin.)
Steel Cut Oats
On the other, less-processed hand lies steel cut oats, also sometimes called “Irish oats.” The same groats used to make rolled oats are instead chopped into two or three pieces rather than flattened, resulting in steel cut oats’ small, pin-like appearance.
Steel Cut Oats vs. Rolled Oats Glycemic Index
Because steel cut oats are spared processing steps, they have a lower glycemic index than rolled oats, making it more difficult for digestive enzymes to break down the starch found in them. This, in turn, slows the conversion of the starches to sugar in the body, and your belly stays happily satisfied.
Steel Cut Oats vs. Rolled Oats Nutrition
When comparing rolled oats vs. steel cut oats, they differ in size, shape, mouthfeel and digestion rate. So it follows that their nutritional value is noticeably different too, right? Well, here’s the counter-intuitive answer: When it comes to macronutrients, these two kinds of oats end up being the same.
Steel Cut Oats vs. Rolled Oats: The Bottom Line
Next time you’re deciding between the kinds of oatmeal, the one sure choice you can make is to eschew the instant variety, unless you find some with no added sugars or sodium. Most premade packets of instant oatmeal typically have lots of added sugars (plus some salt).
Should You Use Oatmeal or Oat Bran?
You should choose oat bran for additional health benefits and if you prefer lower carbohydrates and a creamier texture. Choose oatmeal for a chewier texture, more carbohydrates and cheaper prices.
Using Oat Bran Instead of Oatmeal
For different recipes many clients ask me, can I use oat bran instead of oatmeal?
Wrapping Up The Oatmeal vs Oat Bran
All in all, the difference in benefits between oatmeal and oat bran 8 are slightly noticeable but not significant. If you have a definite preference between the oats, it won’t hurt to pick the one you prefer.
From Field to Table
During harvest, whole oat grains are removed from their tough outer hulls. At this stage, they are called groats and have retained the protective inner layer of bran. From there, how they are processed determines their structure, consistency, nutritional value and how long they take to cook.
Oat Goodness
Oat bran and rolled oats contain comparable amounts of saturated fat, sodium, carbohydrates, protein and sugars, and nutrients such as calcium and iron. Oat bran contains significantly more fiber than rolled oats, providing 58 per cent of an adult's daily requirement in a 1-cup serving.
How To Cook Them
Oat groats take from 45 to 60 minutes to cook, while steel-cut oats take about 30 minutes. Regular rolled oats take about 15 minutes to prepare, but the quick-cooking variety are ready in about five minutes.
Wholesome Choices
In spite of their long cooking times, oat groats and steel-cut oats supply all the healthful properties of both rolled oats and oat bran. Alternatives include preparing rolled oats as a breakfast cereal and incorporating oat bran in baking by adding it to muffins and quick breads, which adds nutrients without adversely altering texture or flavor.
Let's Talk About Whole Grains
While we know that oatmeal is considered a whole grain, what category does oat bran fall under? A whole grain comprises three edible parts: The bran, the germ and the endosperm. In an oats case, the endosperm is protected by an inedible husk that is removed during processing.
Nutritional Benefits
When comparing the nutritional value of oat bran vs. oatmeal, you'll find that these two breakfast cereals are pretty similar. Both cereals are excellent options when searching for a healthy addition to your diet. However, the oat bran nutrition profile is slightly better than oatmeal.
Protein
Both oat bran and oatmeal contain protein. But when comparing the two, oat bran does have slightly higher amounts of protein than oatmeal.
The Difference in Texture
Aside from the nutritional differences, oat bran and oatmeal also differ in texture. Oat bran has a smoother texture than oatmeal which makes it easier to eat. When compared, oatmeal has a chewier texture. If you prefer creamy textures, we suggest opting for a big bowl of oat brown. Individuals who prefer a chewy texture tend to choose oat grains.
The Difference in Taste
While they may be different in texture, these two oat-based ingredients taste incredibly similar. A slightly earthy and nutty, the flavor of oats and oat bran is so mild that they can be used in just about any cruising.
The Cook Time: Oatmeal vs. Oat Bran
Lastly, because oat bran contains less of the oat groat, it cooks quicker than oatmeal does. Thus, making it ideal if you're searching for a quick and healthy meal. That being said, oatmeal doesn't typically take long to make either. In fact, there are several varieties of oats, like quick oats, that will cook almost as fast as oat bran does.
Ways to Use Oats
Though a large bowl of oatmeal is the most popular way to enjoy oats, it's not the only way. Many different recipes use oats to create sweet and savory treats. Here are a couple of our favorites.
Oat Bran and Oatmeal Introduction
Before we head to the differences between these two forms of oats in detail, let’s first understand what we are actually dealing with. All the different types of oats we come across come from the cereal grass ‘oats’, are minimally processed (cleaned, toasted and hulled) to form oat groats.
Processing Difference
Oat bran is formed when oat groats are allowed to pass through several rollers, to flatten the groats and separate the bran from the flour. Thus, oat bran is the outer casing or hull of oat groat. On the other hand, oatmeal is prepared when hulled oat groats are rolled and steamed to form flat or rolled oats (0.3 to 1 mm thick).
Nutrition
Both oat bran and oatmeal are capable of reducing bad cholesterol content, reducing risks of heart diseases, type 2 diabetes and cancer. Although both oat bran and oatmeal bear semblance to one another in terms of their health benefits, oat bran is slightly superior than oatmeal nutritionally.
Soluble Fiber
We already saw how oat bran, the husk outer covering of oat groats contains higher soluble fiber content, as compared to that in oatmeal. This is why if you eat oat bran, you will feel fuller. Eating a bowl of oatmeal will make you feel hungry in two hours time, while eating a bowl of oat bran will keep you full for about 4 hours.
Texture and Flavor
Oat bran is creamy in texture and mushy, thus, goes down really effortlessly, while oatmeal has to be chewed. Those who prefer creamy texture opt for oat bran, while those preferring a chewy texture, opt for oatmeal. With respect to flavor, both taste almost the same. Their flavor depends on the additions you make to them.
Cooking Time and Price
Oat bran cooks faster and costs lesser than oatmeal; something like 3 cents or so less per ounce. Thus, oat bran sounds like a perfect breakfast dish before a busy day at work. Moreover, since it’s cheaper, it’s affordable to most people.
Uses
Oat bran and oatmeal can be used as an additive in baking food items like breads, muffins, cookies, pancakes, etc. One can also add oat bran and oatmeal to dishes like pastas, meat casseroles, chicken dishes, soups, etc. thereby increasing the fiber content of the dish.
Oatmeal vs. Oat Bran
Clinical trials have shown that increasing consumption of oat products lowers LDL, or "bad," cholesterol and total serum cholesterol levels, in part because of the high concentrations of soluble fiber and beta glucan fiber in particular. One cup of cooked oat bran contains 5.7 g of fiber, while 1 cup of cooked oatmeal contains 4 g.
Oat Bran vs. Wheat Bran
Oatmeal and oat bran contain soluble, viscous fiber, while wheat bran has insoluble, nonviscous fiber. Research has found that viscous, soluble fibers are more effective in lowering levels of LDL cholesterol than nonviscous fibers.
Fiber and Cardiovascular Health
The American Heart Association says including fiber, and soluble fiber in particular, in a generally low-fat diet may help reduce risk of heart disease. Soluble fiber also appears to lower LDL cholesterol without lowering HDL, or "good," cholesterol.
Precautions
There is not much bran in commercial products marketed for their oat and wheat bran content, such as so-called bran muffins. These products are proportionately higher in sodium and saturated, trans and total fat, which effectively cancels out any cholesterol-reducing benefits of whatever bran those products do contain.