bite my words

Dispelling nutrition myths, ranting, and occasionally, raving

Oatmeal

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I often have people asking me about the difference between steel-cut oats and regular oatmeal. I tend to think of oatmeal as existing along a spectrum. Steel-cut oats are at the optimal end as they are the least processed. They’re made by taking the steamed groat and chopping it into pieces using a steel blade. Rolled oats are flattened groats and quick cooking oats are those rolled oats chopped into little tiny pieces.

 

In terms of nutrient content, all of these oats are pretty much the same. However, the way your body reacts to them differs. The more processed the oat, the more easily it will be digested and the less satiety it will be likely to provide.

Sure, steel-cut oats take longer to cook but if you make a batch on Sunday evening you’ll be set for breakfasts for nearly every day of the week. You can store the cooked oats in the fridge and just scoop out and warm as needed or you can divide them into individual portions and freeze in resealable bags or small containers for reheating as desired.

To improve the flavour, and bump up the nutrition of steel-cut oats I like to serve with fruit and nuts or nut butter added. My personal favourite combo is mashed banana and peanut butter with a little cinnamon. You can add berries or chopped peaches, lightly cooked chopped apple, or dried fruit to switch it up.

Author: diana chard

I'm a registered dietitian living in Nova Scotia, Canada. My goal is to help people relearn how to have a healthy relationship with food.

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