You may be wondering why I’m suggesting steel-cut oats instead of rolled oats. I think they are both awesome, but steel-cut oats are my preference and I’ll tell you why:
STEEL-CUT OATS ARE LESS PROCESSED
Steel-cut oats are are whole oats (AKA oat berries, oat kernerls, oat groats) that have been chopped into small pieces with steel blades. Steel-cut oats and whole oats are the least processed forms available. The least processed is usually your best bet because your body will gain the most nutritional benefit from it.
Rolled oats, on the other hand, are made by steaming the whole oats, then rolling them, steaming them again, and, finally, toasting them resulting in the thin flakes you’re used to seeing as oatmeal. While they are minimally processed, rolled oats are still a whole grain.
STEEL-CUT OATS DIGEST SLOWER THAN ROLLED OATS
Like all other grains in whole or cracked form, steel-cut oats rank lower than rolled oats on the glycemic index (GI), which ranks carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose). The reason for this difference is that it takes longer for digestive enzymes to reach the starch inside the thicker pieces, slowing down their conversion to sugar. The higher on the glycemic index a food ranks, the more likely it is to cause spikes in blood sugar.
If you’re choosing been whole rolled oats and quick-cooking oats or instant oats, choose the whole rolled oats. The quick-cooking or instant oats are further processed and are no longer whole intact grains. Many instant oats also contain added sugar, salt, oils, and artificial flavours and colours.
To check out some of the reasons I love oats, see my recipe for Blueberries & Apples Steel Cut-Cut Oats.
(2 large servings, or 4 small servings)
1 cup quick cooking steel cut oats – I used the Bob’s Red Mill variety
2 cups water
2 small pitted dates, chopped into small pieces
2 organic, sulpur-free, dried apricots, chopped into small pieces
1/2 tsp allspice
pinch of salt
1 cup sliced strawberries – try to use organic; I used from frozen and let them thaw
10 raw almonds, finely chopped
- Bring water to a boil.
- Add oats, pinch of salt, allspice, chopped dates, and chopped apricots.
- Reduce heat and let simmer 7-9 minutes until the oats are close to your desired consistency. Let stand about 2 minutes.
- Dish out the cooked oats into 2 bowls.
- Sprinkle each bowl with half of the strawberries and half of the almond pieces.
Another delicious, satiating, nutritious, and beautiful-looking breakfast!