Steel cut oats are typically whole grain oats that are cut with steel rather than rolled. Steel cut oats often have a heartier texture than rolled oats or instant oatmeal. Steel cut oatmeal provides a low-fat, cholesterol-free component of a healthy breakfast.
Calories and Fat
A ¼-cup serving of steel cut oats contains about 150 calories and 2.5 g of fat, including only 0.5 g of saturated fat and no trans fat. This serving has no sodium or cholesterol. Steel cut oatmeal contains healthy unsaturated fats, including 1 g of polyunsaturated fat and 1 g of monounsaturated fat per serving. Unsaturated fats increase healthy high-density lipoprotein cholesterol levels.
Carbohydrates
A ¼-cup serving of steel cut oats contains 27 g of carbohydrates, including only 1 g of sugar and 4 g of dietary fiber. Oatmeal provides both soluble fiber and insoluble fiber, with about 2 g of each type of fiber in one ¼-cup serving. Fiber, a non-digestible complex carbohydrate, provides a lasting feeling of fullness and promotes healthy bowel function. Soluble fiber reduces low-density lipoprotein, or “bad,” cholesterol by absorbing it in the bloodstream and carrying it out of the body. Healthy diets rich in soluble fiber can help you lower your cholesterol and reduce your risk for heart disease.
Protein
Like most whole grains, steel cut oats provide some protein. A ¼-cup serving has about 5 g of protein. Plant-based foods provide incomplete proteins that lack one or more essential amino acids. When you consume a variety of incomplete protein sources throughout the day, however, your body can assemble complete proteins using complementary incomplete proteins.
Other Nutrients
A ¼-cup serving provides 10 percent of your recommended daily intake of iron. Plant-based iron sources contain non-heme iron, a type of iron that the body absorbs with more difficulty than heme iron from animal products. To improve absorption of non-heme iron, have a source of vitamin C along with your oatmeal. Steel cut oats do not provide a significant amount of calcium, vitamin A or vitamin C, but you can get these nutrients in your breakfast by adding milk or fresh fruit to your oatmeal. Adding fruit to your oatmeal will also add more fiber.
Member Comments