Steel-Cut Oats or Regular Oats

Which is Better: Steel-Cut Oats or Regular Oats to Add to Your Breakfast?

Oats are one of the best and healthiest breakfast items to consider if you wish to lead a healthy lifestyle. They're very versatile, so you will never run out of ideas to cook oats. There are some things you need to know about oats in general, read on to know more.
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Raw oats can be prepared in many ways to make them edible for consumption, two of which are steel-cut oats and rolled oats. Steel-cut oats are usually the least processed form as compared to rolled oats or oat flakes that undergo more processing and flattening through steel drums. So to decide between steel-cut oats vs rolled oats takes a little more knowledge of the two types. There are separate benefits attached to both these kinds of oats along with a difference in their nutritional values too. So let's give you an insight into the same.

Benefits of Steel Cut Oats:

If you didn't know about the health benefits that steel-cut oats hold, here is a list for you.

1. Helps You Manage Weight:

Steel-cut oats are loaded with fiber that can help you feel full for long hours. So the more you feel satisfied, the less you tend to eat throughout the day. So if you're thinking of including steel-cut oats in your breakfast menu, we'd say it's quite a great idea considering it can help you manage your weight.

Manage Weight

2. May Aid in Improving Gut Health:

One of the significant things to notice between steel-cut oats vs rolled oats is that the former may have potential prebiotic properties. Prebiotics (1) can aid in maintaining a healthy digestive function by promoting the growth of good bacteria in your digestive tract.

3. Provides Your Body With Plant Protein:

Another difference between steel-cut vs rolled oats is that steel-cut oats have a good amount of plant protein. This can help you gain more muscle-building protein. You might want to consider turning steel-cut oats into a breakfast staple as they can help your body achieve tons of plant protein.

Benefits of Regular Oats:

There are some health benefits linked to regular oats too. Here are some that you should know of.

1. They're Nutritious:

Apart from the calories, there's not much difference between steel-cut oats and regular oats. So even rolled oats can provide you with a good amount of fiber and carbohydrates that include the powerful fiber beta-glucan (2). Regular oats also provide you with high protein and fat in comparison to other grains. Oats, in general, are high in vitamins, minerals, and antioxidant plant compounds. So you can consider rolled oats as nutrient-dense food too.

2. They Can Help Lower Cholesterol Levels:

Heart disease is one of the leading causes of death, and high blood cholesterol is the main risk factor for them. The beta-glucan fiber that is found in regular oats can help lower total and LDL cholesterol (3) levels. Oxidation of bad cholesterol occurs when it reacts with free radicals that can cause artery inflammation, increased risk of heart attacks, etc. Eating rolled oats regularly can benefit you as they contain antioxidants that work in collaboration with vitamin C to prevent bad cholesterol.

Cholesterol Levels

3. They Can Improve Athletic Performance:

As mentioned above, there's not much debate between rolled oats vs steel cut oats. oats are a good source of carbohydrates, protein, calories, and energy. And an improved metabolism can increase your performance. So if you're an athlete, you can consume oats 45 minutes to an hour before moderate-intensity exercise to improve your performance.

Nutritional Facts of Steel Cut Oats and Rolled Oats:

Steel-cut oats

Rolled oats


150 g



5 g

5 g


2.5 g

2.5 g


27 g

27 g


4 g

4 g


0 g

0 g


3 Simple Ways to Consume Oats in Your Daily Diet:

There are several ways to consume oats, so you'll never get bored of having oats in just a few ways. We've listed some ways to include oats in your daily diet below.

1. Pancakes and Waffles:

You can include both steel-cut oats and rolled oats in your breakfast by making them into healthy pancakes and waffles with veggies of your choice. Simply add oats to wheat flour with some salt to taste and cook up satisfying multigrain pancakes to keep you satiated for a long time.

2. Savoury Muffins:

If you're not big on sweet muffins, you can make some savoury ones by switching your regular flour with oats. Muffins are quite delightful and taste even better when oats are included in the recipe. Oats muffins can make baked goods chewy and delicious. You can also top your baked muffins with more oats to add a tad bit of texture.

3. Snack Bars:

Ever tried oats in snack bars? They're classic, timeless, and a much healthier option that you can relish on days when you feel like eating something sweet but healthy. You can even eat snack bars as a midday pick-me-up option. If you're looking to invest in steel-cut oats to make snack bars, we highly recommend you try the Saffola Fittify High Protein Steel Cut Oats. They're made from 100% natural whole-grain oats that are high in protein and fiber. They are also filled with iron, phosphorus, and vitamin B1. Steel-cut oats are low in sodium that can help you reduce cholesterol levels.


As there's not much difference between steel-cut oats and rolled oats, you can include any of them in your daily diet as both will have the same benefit on your health. Oats are quite versatile and can be made in many different ways, so you'll never run out of ideas to make oats for breakfast or even a meal. Food is the best way to build health and oats just happen to be an easy yet delicious option to stay fit and fine.


  • Which oat can help in weight loss?

Both steel-cut and rolled oats are nutritious and filling which can ultimately help with managing weight. Try to avoid processed or instant oatmeal and also don't add too much sugar to your oats in order to manage weight.

  • Can I eat oatmeal daily?

Yes, you sure can! Eating oatmeal every day is going to give your body a lot of health benefits and nutrition. It can help with staying in shape and also reduce the risk of heart disease by maintaining cholesterol levels. Oatmeal is, in fact, a better option than other processed food items.

  • Do oats contain protein?

Oats have as high as 11-15% of protein content in them. That's the reason why oats are considered to be a potential source of low-cost protein with great nutritional value.

  • What kind of oatmeal is good for diabetic patients?

Between steel-cut oats vs rolled oats, you can choose old-fashioned or steel-cut oats if you're diabetic as they contain a higher amount of soluble fiber that helps your body better regulate blood sugar. They're also minimally processed to slow your digestion.

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