Oats (Avena sativa) are not only a delicious choice for breakfast but also play a significant role in the world of baking. There exists a fascinating variety of oats, each with distinct characteristics. Among these, steel cut oats, commonly referred to as Scottish or Irish oats, are less frequently encountered. This may lead you to question what sets them apart from other varieties.

This article will provide you with comprehensive insights regarding steel cut oats, enriching your understanding of this nutritious grain.

What are Steel Cut Oats?

Steel cut oats are among the least processed forms of oats available in the market today. They are produced by chopping hulled oat grains, referred to as groats, into small fragments using sharp steel blades. This method preserves the essential parts of the grain, including the bran, endosperm, and germ, ensuring they remain mostly intact. In contrast, rolled and instant oats undergo steaming and flattening during their production, which results in the loss of some or all of the bran, diminishing their nutritional value.

Due to their ability to retain more of the whole grain and the fact that they have a smaller surface area, steel cut oats do not absorb water as readily as other types of oats. Consequently, they require a significantly longer cooking time, taking about thirty minutes to prepare, compared to the mere few minutes needed for rolled or instant oats. Moreover, steel cut oats offer a distinctive taste and texture. They are coarser, chewier, and have a nuttier flavor profile than the more commonly consumed oat varieties.

Highly Nutritious and Beneficial

Steel cut oats are packed with a diverse range of essential nutrients, making them a fantastic addition to nearly every dietary plan.

With just 100 grams of dry steel cut oats, you can expect the following nutritional profile:

  • Calories: 375
  • Protein: 13 grams
  • Fat: 6.5 grams
  • Carbohydrates: 68 grams
  • Fiber: 38% of the Daily Value (DV)
  • Iron: 25% of the DV

In addition to these impressive statistics, oats provide modest quantities of several other vital vitamins and minerals, such as vitamin E, folate, zinc, and selenium. However, what truly sets steel cut oats apart is their remarkable fiber content. These oats are rich in beta glucan, a specific type of soluble fiber that significantly contributes to heart health and aids in effective digestion. Interestingly, steel cut oats may contain slightly more fiber compared to other oat varieties, as a greater portion of the whole grain remains intact throughout the milling process. Moreover, they serve as a valuable source of plant protein, which can be particularly advantageous for those adhering to a vegan or vegetarian lifestyle. Ultimately, steel cut oats are a treasure trove of vital nutrients, especially high in beta glucan, a distinct form of fiber.

Potential Health Benefits

Numerous studies suggest that incorporating steel cut oats (hari dalia) into your diet regularly can lead to several health benefits, largely due to the unique nutrients found in this grain.

May Support Improved Blood Sugar Control

Oats are recognized as one of the most abundant sources of resistant starch and soluble fiber, both of which play crucial roles in maintaining stable blood sugar levels. Resistant starches are carbohydrates that are digested and absorbed at a much slower pace, helping to stabilize blood sugar levels throughout the digestive process. It's important to note that cooking these oats can reduce their resistant starch content. To enhance this beneficial component, consider cooling cooked oats overnight or try an uncooked overnight oats recipe for optimal results.

Moreover, your body cannot fully digest soluble fiber, which further delays carbohydrate absorption into your bloodstream and enhances satiety. A comprehensive review of 16 studies linked oat consumption with significant reductions in both fasting and post-meal blood sugar levels, as well as increased insulin levels in individuals diagnosed with type 2 diabetes.

Promotes Proper Digestion

The resistant starch and fibers present in steel cut oats act as prebiotics, which foster healthy digestive function by promoting the growth and diversity of beneficial bacteria residing in your digestive tract. This collection of bacteria is referred to as your gut microbiome. Maintaining a robust gut microbiome is associated with various health benefits, including alleviating constipation, reducing inflammation, and managing symptoms tied to inflammatory bowel diseases (IBDs) such as ulcerative colitis.

May Protect Heart Health

Research indicates that the fiber found in steel cut oats can lower cholesterol levels, thereby reducing the risk of heart disease. A review encompassing 64 human studies revealed that regular consumption of oats led to substantial decreases in total and LDL (bad) cholesterol levels by as much as 19% and 23%, respectively. Additionally, minimally processed oat varieties, like steel cut oats, may offer enhanced heart-protective benefits compared to processed oats, as they retain a higher amount of intact fiber. Intact fibers may be more effective in lowering cholesterol levels than those that have been broken down.

May Support Weight Loss

Incorporating steel cut oats into a balanced dietary regime may aid in weight loss efforts. The fiber content in oats can promote feelings of fullness, potentially leading to decreased caloric intake. Research involving both humans and animals indicates that oat fiber may assist in reducing fat accumulation, particularly visceral fat. However, remember that weight loss is a multifaceted process, and simply adding oats to your diet does not guarantee specific outcomes.

How to Prepare Steel Cut Oats

Steel cut oats are incredibly versatile, with numerous methods to prepare them, although the most widely enjoyed option is as a warm breakfast cereal or porridge. This wholesome grain is not only nourishing but also offers a delightful nutty flavor that many appreciate. While stovetop cooking is the most common method, you can also opt for a slow cooker or an electric pressure cooker if that suits your preferences better.

To achieve the perfect consistency, for every 100 grams (approximately 0.63 cups) of steel cut oats, you’ll require about 300 mL (1.27 cups) of a cooking liquid like water or milk. Adding a pinch of salt can elevate the flavor significantly. For stovetop preparation, combine the oats and the chosen liquid in a pot. Bring the mixture to a gentle simmer and allow the oats to cook, stirring occasionally, for roughly 30 minutes, or until they are tender and fully cooked.

Creative Add-ins and Recipe Inspirations

To boost the protein content, consider mixing in egg whites, Greek yogurt, or a scoop of protein powder. You can also enhance your dish with toppings such as berries, sliced apples, chia seeds, assorted nuts, nut butter, a sprinkle of cinnamon, or a dash of brown sugar. Additionally, steel cut oats can be incorporated into baked oatmeal or overnight oats for a different twist. Moreover, they serve as a fantastic base for savory dishes reminiscent of risotto. Simply cook the oats with flavorful broth and hearty vegetables such as kale, winter squash, and mushrooms. For an extra touch, stir in some Parmesan or Gruyère cheese and crown your dish with a poached egg before serving. Although steel cut oats require a bit more time to cook than regular or instant oats, the result is a deliciously nutty oatmeal that is also suitable for savory culinary creations.

The Bottom Line

Steel cut oats, known as dalia in India, represent a minimally processed oat product that requires a longer cooking time; however, they retain slightly more nutrients compared to other varieties of oats. This makes them an excellent addition to your diet. These oats are particularly abundant in resistant starch and fiber, both of which can aid in weight management, promote heart health, regulate blood sugar levels, and enhance digestion. Furthermore, steel cut oats serve as a good source of iron and plant-based protein, making them a nutritious choice for a balanced diet. If you're looking to incorporate them into your meals, steel cut oats can be transformed into a hearty porridge that can be tailored with an array of toppings to suit your taste preferences.