“Steel-cut oats have a longer cooking time than rolled oats because rolled oats undergo additional processing that reduces the cooking time,” women’s health dietitian. Valerie Agyeman, R.D., says. “Steel-cut oats have thicker pieces, requiring 15 to 30 minutes of cooking time, but soaking the oats prior to cooking can reduce that time.” Because they’re flattened in the process, Agyeman says they tend to have a softer texture and require less cooking time. “Rolled oats are already partially cooked, so they can be made in five minutes or less,” she says. Aside from that, the nutritional content is relatively similar. Half a cup of rolled oats and a quarter-cup of steel-cut oats provides 4 grams of fiber, 5 grams of plant-based protein, and is a good source of magnesium, iron, and zinc, Moon says. They’re also both whole grains, which have been shown to support heart-healthy and lower cholesterol levels. The active cholesterol-lowering properties come from beta-glucan fiber, Moon explains, “which also helps slow down the rate of digestion to prolong feelings of fullness. That fiber also feeds beneficial gut microbes to support a healthy microbiome,” she adds. If the two are critically compared, steel-cut oats may come out on top…but just barely. “Since the differences between the two are so slim, individuals should choose the type of oats that is most suitable for them in terms of flavor, texture, and preparation time,” Agyeman says. “They are all highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals, and antioxidants.” In other words, you can’t go wrong with either option.
