Rolled Vs Steel Cut: The Difference Between These Oats

Staring at the many varieties of oats on the shelves, you may feel confused regarding the differences between them. Two common kinds are rolled oats and steel cut oats. These aren't the highly processed instant variety that are often laden with flavor additives and can be quickly zapped in the microwave.

Nutritionally, steel cut and rolled oats are similar. They contain comparable amounts of fiber, protein, calories, and carbs. However, steel cut are slightly lower on the glycemic index — they have a GI score of 53 and fall on the low end of the scale, while rolled oats have a GI score of around 57.

Some key differences between the two versions lie in the way they're processed, the time it takes to prepare them, their applied uses, and the texture and consistency of the finished products in their cooked form. Which oat to use often comes down to simple preference.

Oats in their least processed form are called oat groats, and they're a whole oat kernel with the outer hull removed. The processing journey beyond the groat stage is the primary differentiator between the steel cut and rolled versions. Rolled oats (often called old-fashioned oats) undergo more processing than steel cut and are groats that are first steamed and then flattened and rolled.

The more processed the oat, the quicker it cooks, so the rolled kind will cook more rapidly than steel cut — typically between 5 and 10 minutes on a stovetop. They are also great for overnight oats and in baking recipes, such as oatmeal cookies. Texture-wise, rolled oats are softer than steel cut and have more textural consistency. Aside from texture preferences, opt for this type if you're looking for quicker cook time and greater recipe versatility.

Steel cut (sometimes referred to as Irish oatmeal) are the second-least processed type of oat. They are groats that have been cut by a steel blade into between two and four pieces. Texture-wise, the steel cut oats are chewier and more coarse than rolled.

The steel cut variety doesn't lend itself well to bakery application, and it is also not ideal for overnight oats. This type can additionally take 20-30 minutes to cook . These are the main staple of Bobby Flay's easy go-to oatmeal, however, and he offers some tips for reducing day-of-eating cook time.

The less processed a grain is, the better it's generally considered to be for the body. Doctors often advise people with certain health issues, such as diabetes or chronic kidney disease, to opt for steel cut oats. Steel cut oats also digest more slowly than rolled oats, which minimizes blood sugar spikes and helps the eater feel full longer. Outside of their nutritional benefits, the minimal processing, heartier texture, and greater appetite-satisfying properties of steel cut oats may make them a more enticing breakfast option for some, though they are less convenient in terms of cook time and recipe usability.