How many of you had oatmeal for breakfast today?  Was it the traditional rolled oats or the in-vogue steel cut oats?  Whichever one you like best, both are good for you with each having their own unique and distinct characteristics that make them a healthy breakfast choice no matter which one you prefer.

Basically, steel cut and rolled oats are the same thing.  Each is a whole grain, low in fat, cholesterol-free and good sources of fiber.  When you compare them side by side with the calorie and protein content of equal serving sizes, they are identical.

Where they differ from one another is in how they are processed.  Both come from raw oat kernels called groats.  Steel cut oats are cut into smaller pieces with a sharp blade but the pieces are thicker than rolled oats.  Steel cut oats are also known as Irish oats.  Cooking time of steel cut oats is longer than rolled oats – about 20 to 30 minutes.  The texture of steel cut oats is chewier and grainier than rolled oats.  Because of their thicker, chewier texture, they take longer to digest making you feel fuller longer.

Rolled oats – whether regular or old-fashioned - are steamed, rolled, steamed again and toasted, ending up as thin flakes.  This process gives the oats a longer shelf life and quicker cooking time of around five minutes.  Oatmeal labeled “quick” and instant rolled oats have been steamed longer or rolled into even thinner flakes giving them the ability to cook even faster.  Instant oatmeal though often has added sugar which contributes more calories. 

Whether you fix a bowl of steel cut oats or rolled oats, either is good for you.  It’s mainly a matter of personal preference.  Both provide many health benefits including the following:

·        They contain soluble and insoluble fiber which can help lower cholesterol and stabilize blood glucose levels.  They also help mobilize bowel movements by reducing constipation improving intestinal health.

·        They provide important nutrients of thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.

·        They are naturally gluten-free but check with manufacturers making sure they were not processing on the same equipment that came into contact with wheat, barley, or rye.

·        They can help control weight by keeping you feeling fuller longer. 

So, go ahead and enjoy your piping hot bowl of oatmeal – steel cut or rolled – and savor the goodness it contributes to your health.