Steel Cut vs. Rolled Oats: What You Need to Know

September 11, 2024

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Trusty oats are a frequent breakfast go-to, since they’re full of fiber and so versatile — not to mention their heart health benefits. But, with different oat varieties on the shelves, which ones are the “best”? We dove into the steel cut vs. rolled oats question to give you all the info you need to choose for yourself.

What are rolled oats?

Any kind of oats begin as oat groats, the grain kernels. Once the oats are harvested and cleaned, and the inedible hulls are removed, you have oat groats. With rolled oats, also called “old-fashioned” oats, the groats are steamed and then rolled, forming flakes. The flatter shape of the flakes offers more surface area, so the oats can cook faster. Rolling them even flatter and/or steaming them for a longer time turns them into quick oats, and then instant oats.

Here are some tasty ways to enjoy rolled oats for breakfast:

What are steel-cut oats?

Unlike rolled oats, steel-cut oats are not cooked or flattened into flakes. Instead, lightly toasted oat groats are chopped into two to three pieces with a sharp blade. Steel-cut oats, also called Irish oats, take longer to cook, generally around 20 to 30 minutes.

Here are our favorite recipes with steel-cut oats for breakfast:

Both rolled and steel-cut oats are considered whole grains.

Steel cut vs. rolled oats: Which is better?

The two types of oats have very different flavors and textures. Steel cut oats taste nutty and have more of a bite or chewiness, while rolled oats are milder in flavor and have a softer, creamier texture.

Steel-cut oats are mostly limited to oatmeals or porridges, but rolled oats are much more versatile. Here are some ways to use rolled oats:

They make a good base for granola
Grind them into oat flour to use in baked goods
Use as a thickener for sauces and soups
Use as a binder for patties and burgers

Plus, rolled oats take under 10 minutes to cook, so they’re a good go-to on busy mornings.

What is the healthiest type of oatmeal?

Both steel cut and rolled oats are healthy. Steel cut oats have a couple of advantages:

More nutrients and fiber. Because they are processed less than rolled oats, they retain most of their vitamins and minerals and are slightly higher in fiber.
Lower glycemic score. The primary difference between the two types is that steel cut oats have a lower glycemic index score, says functional medicine dietitian Kaytee Hadley. This means that steel-cut oats are less likely to spike your blood sugar when you eat them on their own.

But, since most people add toppings to their oatmeal, the difference between steel cut and rolled oats in terms of glycemic index is not as significant as it may sound.

“A lot of people have fears right now about ‘processed’ foods, but processing a food doesn’t inherently make it less healthy and can actually make it easier to prepare without taking away from the nutritional value. This is the case with rolled oats,” Hadley says. “Rolled oats are, in fact, a nutritious and convenient whole grain breakfast option.”

Because adding protein, healthy fats, and fiber helps the overall meal have a lower glycemic index, Hadley recommends cooking oats (either steel cut or rolled) in a high protein milk and topping them with nuts, seeds, or fruit.

Regardless of whether you choose rolled oats or steel cut, consider buying organic if you can. Over the past several years, research has unveiled pesticide contamination on non-organic oats and oat products sold in the U.S., specifically glyphosate and chlormequat. These herbicides have been linked to several health concerns, including reduced fertility and some types of cancer.

The bottom line

As long as you’re buying organic and eating oats as part of a balanced meal, choosing steel cut or rolled oats comes down to your time constraints and your personal taste.