Steel-cut oats, also known as Irish or Scottish oats, may take longer to prepare than more refined forms of oatmeal, but the nutritional value of these minimally processed grains and their hearty, chewy texture make them worth the wait. Rich in fiber, iron and protein, steel-cut oats support digestive health and stabilize blood sugar while providing long-lasting energy. The Food and Drug Administration, or FDA, has authorized the claim that eating foods high in oat bran, such as steel-cut oats, may help lower your cholesterol.
Processing and Preparation
Of all the widely available varieties of oatmeal in the United States, steel-cut oats may undergo the least amount of processing, according to TheNibble.com. In the preparation of steel-cut oats, the hulled oat kernels, or groats, are toasted, then cut into small pieces, rather than rolled. To enhance the flavor and texture of steel-cut oats, you can soak the groats for eight to 12 hours or overnight. Steel-cut oats prepared in a pressure cooker with spices, fresh or dried fruit and nuts make a flavorful, high-fiber breakfast.
Nutritional Content
Steel-cut oats are low in calories and fat but high in fiber. A quarter cup of a Quaker steel-cut oats has 150 calories, 3 g fat, 27 g total carbohydrate, 4 g fiber -- including 2 g insoluble fiber and 2 g soluble fiber -- and 5 g protein. This serving provides 10 percent of the daily value for iron, which your body requires for energy production and the transport of oxygen through your bloodstream.
Fiber Benefits
Steel-cut oats contains both insoluble fiber, which facilitates the passage of digestive materials through your body, and soluble fiber, which delays the digestion of carbohydrates. This delay in the conversion of carbohydrates to glucose helps keep your blood sugar from rising significantly. Soluble fiber helps lower your cholesterol by binding with fats during digestion and facilitating their removal from your system. The fiber in this substantial cereal promotes weight management by satisfying your appetite and providing sustained energy for workouts and other activities.
Disease Prevention
The Harvard School of Public Health recommends eating hot steel-cut oats and other whole-grain foods to manage your cholesterol levels and lower your risk of heart disease. Maintaining a healthy cholesterol level may prevent the arterial hardening that contributes to coronary artery disease. Minimally processed grains, such as steel-cut oats, have a less marked effect on your blood sugar than refined grain products. By regulating your blood glucose levels and enhancing your sensitivity to insulin -- a hormone that helps your body absorb and utilize glucose -- steel-cut oats may lower your risk of metabolic syndrome and type 2 diabetes, the Harvard School of Public Health adds.
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