What Health Benefits Do Steel-Cut Oats Provide?

Steel Cut Oats  Benefits
Steel Cut Oats Benefits

Steel-cut oats, also known as pinhead oats or coarse oatmeal in the United Kingdom, are the inner kernels of whole oats that have been cut into small pieces resembling pinheads. These oats can also be processed into oat flakes.

Due to their coarse texture, steel-cut oats have a chewy consistency and a pleasant, nutty taste. They can be substituted for other types of oats in various recipes or enjoyed as a nutritious and filling breakfast choice packed with fiber.

All the important details about steel-cut oats are covered in detail in this article.

Steel-cut oats nutrition 

Steel-cut oats contain a wide range of essential nutrients, making them an essential part of almost any diet.

Just 40 grams, or 1/4 cup, of dry steel-cut oats provide (1):

  • Calories: 150
  • Protein: 5 grams
  • Fat: 2.5 grams
  • Carbs: 27 grams
  • Fiber: 15% of the Daily Value (DV)
  • Iron: 10% of the DV

Oats also contain a small amount of other important vitamins and minerals, such as vitamin E and folate, as well as zinc, selenium, etc. (2).

Steel-cut oats are perhaps most well-known for their high fiber content.

Oats have a high amount of soluble fiber called beta-glucan. Beta-glucan is important for heart health and good digestion (2).

The fiber content of steel-cut oats may be slightly higher than that of other types of oats, as more of the entire grain remains undamaged during processing.
Steel-cut oats can also be a good source of plant proteins, which can be especially helpful for vegans and vegetarians.


Oats have essential vitamins and minerals, but steel-cut oats are best known for their fiber content.


Steel Cut Oats Benefits

Steel-cut oats contain a variety of vitamins, minerals, and antioxidants that can have a positive impact on your health. For instance, the fiber in steel-cut oats helps to reduce cholesterol levels and allows food to pass through the digestive system more efficiently. Fiber can also improve immune function.

Additionally, steel-cut oats contain iron and B vitamins, which can help improve your energy levels.

Other health benefits of steel-cut oats include:

Help weight loss

Adding steel-cut oats to a healthy diet can help you lose weight.

Oats‘ fiber can help you feel fuller, which can reduce your calorie intake (3).

Additionally, studies in humans and animals have shown that oats’ fiber can help reduce fat buildup, particularly belly fat (45).

However, weight loss is complicated, and adding oats doesn’t guarantee any particular results.


Steel-cut oats can aid in weight loss due to their fiber content.

Control Diabetes

Steel-cut oats have a low glycemic index, making them a beneficial food for individuals with type 2 diabetes. Studies have demonstrated that incorporating oats into one’s regular diet can lead to improvements in blood sugar levels and lipid profiles.

Additionally, including oats in a healthy eating plan may aid in weight loss for those with type 2 diabetes. Both short- and long-term consumption of oats has been proven to effectively lower high blood sugar and promote weight loss in individuals with this condition.

Manage Cholesterol

Steel-cut oats’ high soluble fiber content has the potential to reduce cholesterol. According to one study, consuming ¼ cup or 3 grams of soluble fiber from oats daily lowers total cholesterol.

Supports healthy digestion

Steel-cut oats’ resistant starch and fibers serve as prebiotics, which promote the growth and diversity of good bacteria in your digestive tract to support healthy digestion (6).

You may refer to this bacterial community as your gut microbiome.

Several advantages of maintaining a healthy gut microbiome include decreased inflammation, less constipation, and the treatment of symptoms related to inflammatory bowel diseases (IBDs), such as ulcerative colitis (6).

Celiac Safe

Oats are a gluten-free grain, making them a suitable choice for individuals with celiac disease. Oats offer a beneficial high-fiber option, which is often lacking in many gluten-free food options. However, it is important for individuals with celiac disease to carefully read product labels to ensure that their oats are free from any potential cross-contamination with wheat products, thus ensuring their oats are genuinely gluten-free.

How to Cook Steel-Cut Oats

Steel-cut oats can commonly be found in the breakfast section of various grocery and health food stores. Additionally, they may also be conveniently located in the gluten-free section.

When it comes to baking or cooking, steel-cut oats are a convenient option. In many instances, you can easily replace rolled oats with steel-cut oats in recipes. However, it is advisable to soak the steel-cut oats for a few hours prior to baking to ensure they soften adequately.

Steel-cut oats can be enjoyed in the following ways:

  1. Enhance your meatloaf and meatball recipes by replacing breadcrumbs with steel-cut oats.
  2. Prepare steel-cut oats by cooking them in water or milk for 30 minutes, then garnish with almonds.
  3. Create a delicious and filling smoothie by blending steel-cut oats with low-glycemic-index fruits like berries, resulting in a thick and satisfying texture.


Steel-cut oats are a convenient option for baking and cooking and can be easily replaced in recipes.

The bottom line

Steel-cut oats are an oat product that undergoes minimal processing, resulting in a longer cooking time but a higher retention of nutrients compared to other oat varieties.

Steel-cut oats are known for their abundance of resistant starch and fiber, which can contribute to weight loss, heart health, blood sugar regulation, and improved digestion. Additionally, they provide a good amount of iron and plant protein.

Incorporating steel-cut oats into your diet can be done by preparing a satisfying porridge that can be personalized with your preferred toppings.

Leave a comment