Steel Cut Oats: 6 Benefits and Nutritional Value

Steel Cut Oats: 6 Benefits and Nutritional Value
Photo by Melissa Di Rocco on Unsplash

FoodFindsAsia | Steel Cut Oats: 6 Benefits and Nutritional Value | If you’re thinking of healthy breakfast options for your loved ones, we recommend oats. Even though there are many types, a bowl of simmering steel cut oats offers many benefits. You’re probably wondering about the “steel” in steel cut oats. Don’t worry; the name is due to the steel blades used in cutting the oat groats into pin-head-sized pieces. 

Many people just eat oats for their taste. But it doesn’t end there. Steel cut oats taste heavenly and also come with lots of nutritional benefits. These benefits also extend to your pets and livestock, making an all-around food for everyone. 

This article will share more about the health benefits and the nutritional value of oatmeal in this article. Afterward reading, visit Mornflake Mighty Oats to buy steel cut oats at affordable prices. 

Nutritional value of Steel cut oats.

Steel cut oats have been found to contain additional calories compared to your conventional rolled oats. This is because they go through less processing than the latter. In the table below, we’ll share the nutritional composition of 40 grams of steel cut oats.

Nutrients Nutritional value (grams)
Calories 150
Fat 2.5
Protein 5
Fiber 4
Carbohydrate 27
Iron 1.7
Sugar 0


Also, steel cut oats are a rich source of minerals and additional nutrients:

  • Iron: 1.7 milligrams (mg)
  • Monosaturated fatty acids: 1g
  • Potassium: 140 mg
  • Polyunsaturated fatty acids (PUFAs): 1g

6 health benefits of steel cut oats


  • Improved digestion


Steel cut oats have been found to contain large amounts of fibers and starch. These substances also double as prebiotics, which may help your body’s digestive function. It does this by promoting the growth of bacteria in the human digestive tract.

These bacteria are also known as the gut microbiome. Having these bacteria active in your digestive system can help minimize the chances of lower inflammation, constipation, etc.


  • Maintain a healthy body weight


Oatmeal, in general, is a rich source of fiber. This substance takes a relatively long period to digest, giving you the feeling of being full for much longer. Having a breakfast of oatmeal helps to curb your craving for the regular pastries and snacks you take before lunchtime.

Since this feeling of being full may last for long hours, taking breakfasts of oatmeal for several days can help you lose weight faster.


  • Boosts your cardiovascular health


Cardiovascular diseases such as stroke, coronary heart disease, and peripheral vascular disease are caused by high cholesterol levels. Fibers in steel cut oats effectively lower the body’s cholesterol level. 

This further helps to lower the risks of such heart diseases. More so, steel cut oats are richer than rolled oats, making the former more effective for this purpose.


  • Management of diabetic cases


Steel cut oat can be very effective in managing individuals with diabetic issues. Steel cut oats have a low-range glycemic index of 55. Such low-range glycemic index values help to avoid spikes in the body’s blood sugar level.

Also, from the table above, you can see that a 40g serving of steel cut oats contained zero sugar.


  • Rich source of iron for vegetarians


Iron is an essential mineral needed for the body’s proper functioning. This mineral is a major content of hemoglobin – a blood component that aids blood oxygen circulation. Body tissues with inadequate oxygen supply can cause anemia.

According to the table above, a 40-gram serving of steel cut oats contains 1.7 grams of iron. This is higher compared to many other vegetarian sources of iron.


  • It contains the body’s much-needed phenols.


Steel cut oats are a rich source of polyphenols. These compounds also double as antioxidants, which are needed by the body. Antioxidants help prevent cell damage and other complications such as colon cancer and heart disease.

The phenols present in this meal also act as anti-inflammatory agents. This can help protect your skin and keep it smooth, as it is anti-inflammatory.


When next you sit before a bowl of oatmeal, eat it confidently. In addition to keeping your belly filled for long, you can also think of this delicious meal as a medication. Compared to other sugary breakfasts, oatmeal keeps you energized for much longer.

The fact that steel cut oat has a high fiber content is of more significance. This single content is a healthy substance for your digestive system. Furthermore, steel cut oats go a long way in the dietary management of individuals with cardiovascular and diabetic problems.

Photo by Melissa Di Rocco on Unsplash