When it comes to nutritional facts people are most concerned about the carb content. You probably already know the reason why. Well, the amount of carbs you consume is a great determinant in the number of calories you consume. And for people that are trying to lose weight and maintain their weight, this is a no-no. That’s why many diet plans out there are unto consuming very low carbs. Well, we’ll be looking at the nutritional benefits that steel-cut oats offer. Most especially the number of carbs in steel cut oats. This would give you an idea as to whether this would be a good choice for a low carb diet or not.
Steel-cut oats have been quite popular for some time. This food is quite easy to prepare. And it doesn’t consume so much of your time. This is why it’s a great breakfast choice for many people. Oats, in general, have been good healthy choices for breakfast. That’s why over the years, oats have grown in popularity. Many people also use oats as dry pet food. And for other livestock feed. So as you can see, oats are very beneficial. But exactly are the benefits that come with steel cut oats? You’ll find out as you keep reading.
What are Steel Cut Oats?
There are sometimes known as Scottish oats or Irish oats. Those are quite interesting names. Anyway, they are made with whole oats. What is done is that the whole oat is run in a steel mill. When it goes through the steel mill, it would be chopped into smaller pieces.
Steel-cut oats are a bit different from the regular oats. They have a nuttier taste to them. And they are also quite chewy. This is why many people prefer this to regular oats. This oat can be taken as a cereal like oatmeal. Or it could be added to baked goods. When added to baked products it makes it more nutritious.
Carbs in Steel-cut oats and Other Nutrients
Carbs and Fiber
This oat is a great source of carbs. And you might already know carbohydrates are macronutrients. This means that they are one of the main sources of energy in the body.
In every ¼ cup serving you get about 27-29g of carbs. Which is about 21-22% of the recommended daily intake of fiber.
Fiber is also present in steel cut oats. Fibers are not digested in the body. but they are still a form of carbs. So with one serving of this oat, you would get about 4-5g of fiber.
For every ¼ serving of steel-cut oats that’s uncooked you get about 150-170 calories. Even if you cook the oats the calorie content would still remain the same.
Many people when they eat this oat add other flavorings. Such as brown sugar, fruits or maple syrup. When making your meal plan to make sure that the calories from these other additives are added. The recommended number of calories that should be taken during breakfast is about 350-500 calories. This should be able to provide you with the energy needed to get your day started.
The fat content is about 3g in a portion of this oat. It’s advisable that your fat consumption should not be more than 20-35% of your total daily calorie consumption.
This oat is a great source of protein. In every ¼ serving, you would get 5-7g of protein. It’s true that protein is not the primary source of energy in the body but it has other roles. It is important for cells and tissues in the body. It is also important for the building up of muscles.
In one serving of steel cut oats, you get 10% of the amount of iron needed in a day. Iron is very important for the transfer of oxygen within the body. When a person is iron-deficient, the person could have iron deficiency anemia.
Also, a person gets about 2% of the amount of calcium needed in a day from a ¼ serving of this oat. And calcium is very important for the growth and development of bones and teeth.
Benefits of Steel-cut oats
- Helps prevent heart disease: This oat and the other oatmeal types help lower the risk of having heart disease. They contain a soluble fiber that’s also known as beta-gluten. And this helps in lowering bad cholesterol in the body. And while doing this it doesn’t help lower good cholesterol in the body.
- Boost the immune system: This oat is loaded with nutrients that help boost the immune system. It also helps in reducing the risk of nutrient deficiencies. That way the risk of having certain health conditions decreases.
- Diabetes: Steel-cut oats have a low glycemic index. This means that it wouldn’t cause spikes in your blood glucose level when you consume it. That’s why it helps in reducing symptoms that come with diabetes.
A person with diabetes has high levels of glucose in the blood. And for a diabetic patient, the food you consume is very important. Because you wouldn’t want to cause spikes in your blood glucose level. And steel-cut oats are one of those foods that you can consume without having to worry about your blood glucose level.
Adding steel-cut oats to your diet plan wouldn’t be a bad idea. It’s a healthy and nutritious food choice. The important thing when it comes to oats is enjoying them. Make sure that you enjoy every bit of it. There are different ways you can prepare steel-cut oats. Check for different recipes and try them out. You can even try coming up with your own recipe. This way you would be able to explore more on what it has to offer.
There’s no doubt that steel-cut oats are one good food. So make the best out of it. Take a closer look at the nutrients it offers. This would give you an idea as to whether it’s good for certain diets or not. And make sure you’re putting to good use the carbs in steel-cut oats.