The 2 Types Of Oatmeal And Which One Is Best


Which type of Oatmeal is right for you?

If you’ve been doing some reading about good nutrition, you likely know by now that oatmeal is one of the healthiest carb sources that you can take in on a daily basis.

Provided you purchase the plain varieties that don’t come with all that added sugar and flavouring, oatmeal is a great way to energise your body while keeping your blood glucose in check.

Ranked low on the GI index, oatmeal is going to break down very slowly in the body, delivering its energy over a number of hours.

That said, picking up some oatmeal isn’t so black and white.

There are a few different types of oatmeal that should be considered if you are going to maintain a healthy diet plan.

Two of the most important ones to know are rolled oats and steel cut oats.

Let’s take a closer peak at the differences between these two.

Calorie Content

The first difference to note between these two is the calorie content.  Steel cut oats come in at slightly less total calories with 140 calories per ¼ cup raw oatmeal serving.

Rolled oats on the other hand contain 160 calories per serving for a difference of 20 calories.

For most people, this difference is relatively negligible so not something to be too concerned over.

Carbs, Proteins, and Fats

As far as protein goes, both types are identical, each containing five grams per ¼ cup raw serving.

They also have the same level of carbohydrates and fibre, while rolled oats do contain one gram of sugar while steel cut contain no sugar at all.

Both types will offer the same amount of fat, so there’s no difference there either.

Oatmeal Bites

For a healthy high-protein snack on the go, try oatmeal bites!

GI Rating

So nutritionally speaking, as you can see, the two varieties are really quite similar all in all.

This said, the GI rating, which describes how quickly a food digests in the body, releasing its energy, illustrates that steel cut oats have a much lower GI rating.

Meaning, they will be slightly better in that regard and for those who have diabetes or who are very keen on minimising blood glucose spikes, steel cut oats will be the superior way to go.

Cook Time

Finally, when looking at the cooking time, that’s another big difference that does need to be noted and is the primary reason why most people often end up choosing regular oats over steel cut.

Regular rolled oats can easily be made in about 2 minutes or so in the microwave however steel cut oats need to be made in a pot or the microwave and typically take up to forty minutes or longer to prepare.

If you have the time to do this, it’s well worth it but of course, not everyone will be able to dedicate this much time to cooking their oats.

If you need your breakfast ready in a hurry and aren’t will to make it ahead of time, rolled oats will be your only option.

Do keep in mind though that you can cook your steel-cut oats ahead of time and then simply store it in the fridge until you are ready to eat.

Then simply microwave and add whatever flavouring you want – cinnamon, stevia, sugar-free maple syrup or sliced fruit and serve as you would a normal bowl of rolled oats.

So there are the main differences between steel cut and rolled oats.

They aren’t all that much different nutritionally speaking, however steel cut oats will tend to be the healthier variety for those who want to manage insulin optimally.