The Real Benefits of Steel Cut Oats for Weight Loss

by Millie
steel cut oats in bowl

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When it comes to weight loss, there are many different “diets” and “strategies” out there. However, not all of them are created equal. If you are looking for a sustainable and healthy way to lose weight, then you should definitely consider incorporating steel cut oats into your diet.

While whole grain oats are beneficial for weight loss, steel-cut oats are even better. They are less processed and have a higher fiber content, which makes them more filling and satisfying. They also take longer to digest, meaning that you will feel fuller for longer after eating them.

Adding steel cut oats into your diet is a great way to kick-start your weight loss journey. Keep reading to learn more about the real benefits of steel cut oats for weight loss!

What are Steel Cut Oats?

bowl of steel cut oats
Steel cuts oats are the least processed oats

There’s no denying that oatmeal is having a moment. This humble breakfast cereal has been praised for its health benefits, and it seems like everyone from celebrities to fitness gurus is singing its praises. But what exactly are steel-cut oats, and what makes them so special?

When it comes to oatmeal, there are three main kinds of oats: steel-cut oats, rolled oats, and instant or quick oats. All three are made from whole oat groats (the innermost part of the oat grain), but they differ in how they’re processed. 

Steel-cut oats are made from whole oat groats that have been cut into small pieces with a steel blade. This type of oat is chewy and has a nutty flavor. Rolled oats, on the other hand, are made from oat groats that have been steamed and then rolled into flakes. It is lighter and fluffier and has a milder flavor. 

Instant oats are pre-cooked and dried oats that can be reconstituted with water or milk. However, instant oats are more processed than other oats, so they have less fiber and a higher glycemic index—even though the calories and fat all oats are pretty similar. So it’s best to avoid instant oatmeal

Steel-cut oats are whole oats that have been cut into smaller pieces and are naturally gluten-free. They are also sometimes called Irish oats or Scottish oats. Since they are less processed than rolled or instant oats they take a longer time to cook, but they also have a chewier texture and a nuttier flavor.

Steel-cut oats are perfect for a winter morning, and they can be flavored in many ways. Try them with cinnamon, maple syrup, and even egg whites, or top them with fresh fruit, chia seeds, nuts, peanut butter, or other nut butter. You can even add them to smoothies, Greek yogurt, soups, or stews for a heartier meal.

If you’re short on time, you can also make them ahead of time and reheat them when you’re ready to eat. So if you’re looking for a delicious and nutritious way to start your day, give steel-cut oats a try.

Nutritional Value of Steel Cut Oats

a cup of steel cut oats
A cup of oats has only 140 calories

A cup serving of steel-cut oats cooked with water has 140 calories, 6 grams of protein, and 25 grams of complex carbohydrates, including 4 grams of fiber.

Oats are packed with nutrients like vitamin B-6, iron, thiamine, vitamin A, niacin, folate, riboflavin, phosphorus, calcium, and magnesium, and they’re also a good source of zinc.

How you prepare your steel-cut oats and what you eat them with will change their nutritional value, so avoid adding lots of brown sugar, salt, and fat. Add fruit for flavor and sweetness instead.

Also, although oatmeal is a healthy breakfast option, pay attention to your portion size. Oats can be very caloric and too carb-heavy in high amounts. If you are watching your weight or trying to eat a low-carb diet, it is important to be aware of how many carbs are in your oatmeal.

To offset the carb load, you can add protein-rich toppings to your oatmeal such as nuts, seeds, or Greek yogurt. You can also cut down on the amount of oats you use by adding other ingredients such as fruits.

The Benefits of Steel Cut Oats for Weight Loss

woman with tape measure around waist  enjoyed the benefits of steel cut oats for weight loss
Steel cut oats can be part of your weight loss plan

While there’s no one-size-fits-all answer to weight loss, steel-cut oats can be a helpful part of a weight-loss plan for some people. Here are the different ways that steel-cut oats can help with your weight loss. 

Rich in Fiber

First of all, steel cut oats are a great source of dietary fiber. Fiber is important for weight loss because it helps to keep you feeling full and satisfied after eating. A diet high in fiber has been shown to help with weight loss, and steel-cut oats are a great way to increase your fiber intake. 

Stabilizes Blood Sugar Levels

Another way that steel-cut oats can help with weight loss is by stabilizing blood glucose levels. Steel-cut oats have a lower glycemic index than other oats, so they can help regulate blood sugar levels.

When you eat foods that cause your blood sugar to spike, you are more likely to experience cravings and hunger shortly after eating. This can lead to overeating and weight gain. 

Steel-cut oats help to stabilize blood sugar levels, which can prevent cravings and help you to control your portions. 

Furthermore, high blood sugar levels can lead to type 2 diabetes over time. Therefore, consuming steel-cut oats regularly may help delay or prevent type 2 diabetes.

Good Source of Protein

Finally, steel-cut oats are a great source of protein. Protein is important for weight loss because it helps to build and maintain muscle mass. Muscle mass burns more calories than fat, so it is important to include protein in your diet if you are trying to lose weight. 

Also, protein can help to keep you feeling full and satisfied throughout the day. Furthermore, oats are a plant-based protein so it’s an excellent choice for vegans and vegetarians.

Other Health Benefits of Steel-Cut Oats 

steel cut oats in heart shaped bowl
Heart healthy steel cut oats

In addition to helping with weight loss, steel-cut oats have other health benefits.

Lower Cholesterol Levels

Oats contain a type of soluble fiber called beta-glucan fiber, which has been shown to reduce blood cholesterol levels and promote a healthy heart.

A large percentage of LDL (bad) cholesterol is removed from the body when steel-cut oats are consumed on a daily basis. This can in turn reduce the risk of heart disease and stroke.

Lower Blood Pressure

A recent study has shown that whole oats have helped patients with high blood pressure to significantly lower both their systolic and diastolic blood pressure. The researchers concluded that whole oats are an effective prevention and complement treatment of hypertension.

Boost Immune System

Beta-glucan has been shown to stimulate the production of white blood cells, which are the body’s main infection-fighting cells. It has also been shown to increase the activity of natural killer cells, which are a type of white blood cell that helps to protect against viral infections.

Beta glucan fiber is also a valuable tool in the fight against infection and disease. It can help to boost your immune system and protect your body against harmful invaders. If you are looking for a natural way to strengthen your immune system, consider adding steel cut oats to your diet.

Good Source of Iron

Steel-cut oats are a good source of iron. The human body needs iron to produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. 

Iron is also needed for myoglobin, a protein that provides oxygen to muscles. Without sufficient iron, the body cannot produce enough healthy red blood cells. This can lead to anemia, a condition in which the blood cannot carry enough oxygen to the body’s tissues.

Iron is also known to improve energy levels. Studies have shown that iron deficiency can lead to fatigue and decreased energy levels. Therefore, it is important to make sure that you are getting enough iron in your diet and steel cut oats can help.

Prebiotic Properties

Oats might have some prebiotic properties. Prebiotics are substrates that promote the growth of healthy bacteria in the gut. Some studies have shown that oats can increase the growth of healthy bacteria in the gut. 

This is believed to be due to the soluble fiber content of oats. This type of fiber is not digested by humans, but it is fermented by gut bacteria.

Prebiotics can help keep your digestive system healthy by promoting the growth of good bacteria in your gut. Furthermore, research has linked obesity and poor gut bacteria. 

Add Steel Cuts Oats to Your Diet

Add steel cut oats to your menu

When it comes to weight loss, there are many factors that come into play – from diet and exercise to sleep and stress levels. A healthy diet is important for weight loss and certain foods can actually help you lose weight. Steel-cut oatmeal is one such food. 

Steel-cut oats are also high in fiber and protein, which are essential for weight loss. They both help you feel full and satisfied after a meal, so you are less likely to overeat.  Plus, you will not experience blood sugar spikes leading to cravings.

You will not only help your weight loss goals with steel cut oats, but you can improve your heart health, digestive health, and immune system. 

So if you are looking for a healthy and nutritious breakfast that will help you lose weight, then look no further than steel cut oats! Best of all, they’re relatively affordable and easy to find at any grocery store.

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