Looking for a nutritious morning kickstart, but confused about choosing between instant oats vs steel cut oats? As an experienced nutritionist, allow me to guide you towards finding the best option.

While instant oats are super popular, off late, a lot of my clients have been asking me about steel cut oats. Is there a substantial difference between nutrition and benefits of steel cut oats vs instant? Let’s find out.

Instant Oats Vs Steel Cut Oats: Comparing Benefits, Nutrition & More

Before we can discuss it in details, here’s a quick look at steel cut oats vs instant oats nutrition:

*Source: USDA; Quantity defined is ½ cup  

Difference in The level of Processing in Instant Oats and Steel Cut Oats

This is the major source of difference between quick and steel cut oats. Instant oats undergo heavy processing, where the whole grain is pre-cooked, rolled thin, and in some cases mixed with additives. 

On the other hand, steel-cut oats are the least processed version of oats, even less than rolled oats. They’re simply whole oat groats chopped into small pieces. 

How Much Time You’ll Need to Cook Instant Vs Steel Cut Oats?

There is a huge difference between the cooking time of instant oats and steel-cut oats. The precooking, steaming and flattening of instant oats reduces the amount needed to cook instant oats by almost 1/10th. 

Steel cut oats are minimally processed and retain their whole grain form. Therefore they need more time to absorb water and soften properly.

Variation in Taste & Texture of Steel Cut Oats Vs Instant Oats

Steel-cut oats have a very peculiar chewy texture and nutty flavor that I personally find very appealing. So, when you eat them you get a more substantial mouthfeel. 

Instant oats possess a finer texture and are milder in taste. So, when cooked, they are softer and lack the chewiness and distinct texture of steel-cut oats.

Steel Cut Oats Vs Quick Oats: The More Versatile Option for Cooking

When it comes to versatility in cooking, quick oats have an advantage because of their finer texture and faster cooking time. From baking to savory dishes and smoothies, you can use them in preparing anything. 

Steel-cut oats work better in traditional oatmeal recipes and certain slow-cooked dishes, like classic oatmeal, porridge, granola, etc. Ultimately, the choice between the two depends on the specific dish and the texture you want.

Which is Higher in Calories: Quick Oats Or Steel Cut Oats?

There isn’t much difference in calorie count between quick and steel-cut oats as they both are derived from the same whole grain. 

However, in the case of instant oats, sometimes additional ingredients such as sugars, flavorings, or additives can increase the amount of calories. 

Do Quick & Steel Cut Oats Have Different Carb Content?

Again here, the amount of carb content in quick and steel cut oats are pretty similar. So, if you are watching out your carb intake, you can opt for either one. 

If we talk about oats in general, they are considered moderately high in carbohydrates. So, if you are following a keto or low carb diet, you should reduce its intake. 

How Do Instant & Steel Cut Oats Differ in Their Impact on Cholesterol?

The impact of oats on cholesterol depends on their processing and fiber content. Since instant oats undergo more processing, their fiber content decreases. 

Since steel cut oats are less processed, they have more fiber and thus can have more impact on reducing cholesterol levels. 

A Better Source of Protein: Instant Oats Vs Steel Cut Oats

The actual difference in protein content and quality between steel cut oats and instant oats is minimal. 

So, if you do wish to increase your protein intake, make sure you add  protein-rich foods into their diet, such as eggs, yogurt, nuts, seeds, or lean meats, alongside your oatmeal choice.

1 Minute Oats Vs Steel Cut Oats: Difference in the Quality & Quantity of Fiber

1-minute oats, often referred to as quick oats, have lower fiber content when compared to sleep cut oats. Since steel cut oats don’t undergo a lot of processing, they retain more fiber content. 

Therefore, steel-cut oats typically when compared to quick oats offer a higher quantity and potentially better quality of fiber.

Comparing the Glycemic Index of Steel Cut Oats Vs Quick Oats

Another major area where steel cut oats trump instant ones are the GI. Steel-cut oats are closer to the whole grain and take longer to digest. This results in a slower and steadier rise in blood sugar levels. 

Quick oats have a finer texture, which makes them quicker to digest, leading to a faster spike in blood sugar levels. So, if you are targeting lower glucose spikes, it is better to consume steel cut oats.

Which is More Nutritionally Rich: Steel Cut Oats Or Instant Oats?

While both are overall good in nutrients, when it comes to nutritional density, steel-cut oats tend to outweigh instant oats by a slight margin. The low processing is responsible for it retaining more of their nutrients, including fiber, vitamins, and minerals. 

Steel cut oats have slightly higher amounts of manganese, phosphorus, magnesium, and iron and also moderate amount of B vitamins.

Which Makes You Achieve a Higher Satiety Level: Steel Cut Oats or Instant Oats?

Steel-cut oats keep you full longer. They are rich in fiber and are diigested slowly making you feel fuller.

Instant oats do make you feel fuller, their satiety levels are not as high as that of steel cut oats. 

Which is Easier on Your Digestion: Steel Cut or Quick Oats?

Despite coming from the same plant, the way steel cut oats and quick oats are digested is different. Instant oats being flakier are much easier to digest by people of all age groups. 

While steel cut oats are digested easily, some people may find it a little discomforting at first. In such cases, make sure you cook them well and start with a small portion size. 

Steel Cut Oats Vs 1 Minute Oats: More Easily Available & Pocket Friendly

Quick oats are more commonly available and are generally more pocket-friendly compared to steel-cut oats. Also, the demand for them is high, so they are generally mass produced. 

Steel-cut oats are not that widely available in my experience. Also, they also tend to be slightly pricier than quick oats due to the less extensive processing and a more niche market demand.

Steel Cut Oats or Instant Oats: More Sustainable Option

Steel-cut oats are less processed, so its production required fewer resources. Therefore in terms of energy and resource use, they are a more sustainable option d.

Instant oats, though convenient, involve more processing. So, the extra steps involved impact the environment with increased energy and resource utilisation.

Overall, as we can see, steel cut oats do emerge as a slightly better alternative. However, the difference in their nutrition and benefits is not so substantial. So, instead of including no oats at all, you can start with what’s available.