Whats better Steel Cut or Rolled Oats?

by: Vicky Reihana on


  • High Fibre
  • High Protein
  • Sugar Free

As the weather cools my family gradually levitate away from smoothies for breakfast. It makes perfect sense to heat up a bowl of warm comforting porridge to start your day.

Traditionally Rolled Oats have been the family favourite. Recently Steel Cut Oats have become more readily available. I was curious to find out which was the healthier option.

Whats the difference?

Traditional Rolled Oats are a Whole Grain that retain their endosperm and bran providing essential vitamins and minerals. They have been steamed and rolled flat into an oval shape.

Steel Cut Oats or groats are also a Whole Grain which have minimal processing compared  to rolled oats. Steel cut oats are chopped or cut up into small firm grains that have a nutty taste and firm texture when cooked.

Nutritionally there is surprisingly not a big difference between the two. The main being Steel Cut Oats have a lower glycemic load. They are digested slower which leave you feeling fuller for longer.


Are Oats Gluten Free?

There are a few different theories regarding gluten in oats. Oats do contain gluten from cross contamination. I suspect from the processing and or storage. I am not a celiac but do have some gluten sensitivity and avoid gluten most of the time. Happily a small bowl of steel cut oats in the morning has not given me the dreaded bloated belly.  If gluten concerns you “gluten free oats are available” or you can try a gluten free alternative our like Quinoa Bircher heated up.