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Is organic steel cut oats good for you?

Oats are one of the healthiest breakfast options around. They provide important nutrients like fiber, protein, vitamins, minerals and antioxidants. Steel cut oats in particular have become popular due to their great nutritional profile and heartiness. But are organic steel cut oats even better for you? Let’s take a closer look.

What are steel cut oats?

Steel cut oats, also known as Irish oats, are whole oat groats that have been cut into smaller pieces rather than rolled thin like traditional oats. This results in a chewier, heartier texture when cooked.

Since steel cut oats are less processed than rolled or instant oats, they take longer to cook – usually 20-30 minutes. This can be done overnight in a slow cooker or on the stovetop in the morning.

Compared to other types of oats, steel cut oats have:

  • A lower glycemic index, meaning they cause a slower rise in blood sugar
  • More fiber for better digestion and cholesterol lowering
  • Higher amounts of certain vitamins and minerals
  • A satisfying, toothsome texture

Nutrition facts of steel cut oats

A 1/2 cup serving of dry steel cut oats contains:

Calories 150
Carbs 27g
Fiber 4g
Protein 5g
Fat 3g
Manganese 56% DV
Phosphorus 16% DV
Magnesium 16% DV
Iron 14% DV
Zinc 12% DV

As you can see, steel cut oats provide a good amount of protein, fiber, vitamins and minerals in each serving. The fiber comes mainly from the oat bran, while the minerals are concentrated in the outer layers of the oat groat.

Benefits of steel cut oats

Here are some of the top evidence-based health benefits of steel cut oats:

1. Lower cholesterol

The beta-glucan fiber found in oats has been shown to reduce total and LDL “bad” cholesterol levels. This can lower the risk of heart disease.

One review of 28 studies found 3 grams of oat beta-glucan per day significantly decreased LDL and total cholesterol without affecting HDL “good” cholesterol.

2. Stabilized blood sugar

Thanks to their high fiber and low glycemic index, steel cut oats help control blood sugar spikes after eating. This makes them a smart choice for diabetics and anyone trying to avoid sharp rises and dips in blood sugar.

Studies demonstrate that consuming oats and oatmeal can reduce insulin and blood sugar responses after carb-heavy meals compared to wheat or rice-based foods.

3. Aid weight loss

The combination of protein, fiber and complex carbs in steel cut oats helps promote satiety and curb hunger. This can lead to reduced calorie intake and weight loss over time.

Research shows that eating oats is associated with decreased waist circumference and body mass index compared to avoidance of oats.

4. Healthy digestion

The 4 grams of fiber per serving of steel cut oats aids digestion and promotes regularity. The fiber contains both insoluble and soluble types that carry different digestive benefits.

Insoluble fiber adds bulk to stool and speeds transit time in the gut. Soluble fiber feeds beneficial bacteria in the intestines.

5. Lower blood pressure

A diet high in whole grains like oats is linked to lower blood pressure levels in studies. The fiber, vitamins and minerals in oats contribute to these blood pressure lowering effects.

One analysis found that consuming 3 grams per day of oat beta-glucan for >8 weeks reduced systolic and diastolic blood pressure significantly.

Are organic steel cut oats healthier?

Organic steel cut oats come from oat groats grown without the use of synthetic pesticides, chemical fertilizers or GMOs. Many people choose organic to avoid potential residues and support more sustainable farming practices.

But are organic steel cut oats nutritionally superior or healthier for you?

More antioxidant activity

Several studies have found that organic oats contain 20-80% higher antioxidant activity compared to conventionally grown oats. Antioxidants protect cells against oxidative damage and inflammation.

The higher antioxidant levels in organic oats are attributed to production methods that increase plant phytochemicals and vitamin E content.

Fewer pesticide residues

Organic oats are guaranteed not to have any traces of synthetic pesticides like glyphosate that are commonly used in conventional farming.

While pesticide residue levels on conventional oats are generally well below safety limits, people aiming to minimize exposure may prefer organic.

Lower heavy metal contamination

Some research indicates organic oats have less contamination from harmful heavy metals like cadmium and lead. These metals can accumulate in the body and cause adverse health effects over time.

However, other studies have not found significant differences in heavy metal content between organic and conventional oats.

No difference in macronutrients

While there can be modest differences in antioxidants, pesticides and metals, studies show organic and conventional oats are nutritionally similar in their concentrations of carbs, protein, fat, fiber, vitamins and minerals.

So organic steel cut oats don’t provide extra nutrition in the form of protein, healthy fats or micronutrients.

Higher price

Organic steel cut oats typically cost 20-30% more than conventional. For some families, this added cost may not fit within their grocery budget.

How to cook steel cut oats

Steel cut oats require longer cooking than traditional rolled oats. Here are some easy methods:

On the stovetop

Add 1 cup steel cut oats and 4 cups water or milk to a pot. Bring to a boil then reduce heat to medium-low. Cook for 20-30 minutes, stirring occasionally, until thickened. Top with your favorite toppings.

In the slow cooker

Combine 4 cups water or milk and 1 cup oats in a slow cooker. Cook on low for 6-8 hours. This allows you to wake up to hot, ready-to-eat oatmeal.

In the microwave

Place 1/2 cup oats and 1 cup water or milk in a microwave-safe bowl. Microwave on high for 2 minutes, stir, then microwave 2-4 minutes more until thick. Top and enjoy.

Overnight oats

In a jar or container, mix 1/2 cup oats, 1 cup milk or yogurt and your choice of toppings like fruit, nuts or cinnamon. Refrigerate overnight. The oats will soften and absorb the liquid as they sit.

Tips for serving steel cut oats

To boost the flavor and nutrition of basic steel cut oats try:

  • Fresh or dried fruit like berries, bananas or raisins
  • Nuts or seeds such as almonds, walnuts or flaxseed
  • Nut butters like almond or peanut butter
  • Milk – dairy, soy, almond or oat milk
  • Sweeteners like maple syrup, honey, brown sugar or agave
  • Spices – cinnamon, nutmeg, ginger, allspice
  • Extracts like vanilla, almond or maple
  • Toppings like yogurt, granola or shredded coconut

Potential downsides of steel cut oats

Steel cut oats make an extremely healthy breakfast, but there are a few things to keep in mind:

Phytic acid content

Like all whole grains, steel cut oats contain phytic acid. This may impair the absorption of certain minerals like iron, zinc and calcium to a small degree.

However, phytic acid is at least partially degraded during cooking. The minerals in oats and other whole foods also counteract its effects.

For most people, the benefits of phytic acid outweigh the risks. But those with mineral deficiencies may want to soak, sprout or ferment oats to reduce phytic acid.

Beta-glucan and bloating

The soluble fiber beta-glucan in oats may cause excess gas and bloating when consumed in large amounts. Those with irritable bowel syndrome may need to limit high-fiber foods like oats.

Beta-glucan can also interfere with absorption of certain drugs taken orally. Checking with your doctor is advised if you take medication and want to substantially increase oat intake.

Cross-contamination

Most oats are processed on shared equipment with wheat, barley and other gluten-containing grains. Those with celiac disease or gluten sensitivity should choose certified gluten-free oats to avoid cross-contamination.

Conclusion

Steel cut oats are one of the most nutrient-dense and satisfying ways to start your morning. Organic steel cut oats provide slightly higher antioxidant levels and lower pesticide exposures. But conventional steel cut oats are still a very healthy, budget-friendly choice.

At the end of the day, incorporating steel cut oats into your diet – whether organic or not – can benefit your cholesterol levels, blood sugar control, weight, digestion and more.

Be sure to cook them thoroughly and serve with nutritious toppings to maximize the many perks of this whole grain breakfast.