Steel Cut, Rolled, Instant: How Are the Different Types of Oats Different?

Whole grains are essential for a healthy diet, and oats are among the top choices, offering a wealth of nutrition and heart-healthy benefits. But with various types of oats available, which ones stand out? Let’s explore the differences between them and discover how to use each type in your cooking.

Rolled Oats vs. Steel-Cut Oats

The key distinction between rolled oats and steel-cut oats lies in the processing method. Both start as whole oat groats, with the outer hull removed, leaving behind the fiber-rich bran, endosperm, and nutrient-packed germ. From there, oats are either flattened (rolled) or chopped (steel-cut).

What Are Rolled Oats?

To make rolled oats, whole oat grains are steamed and then flattened with steel rollers. This process reduces the cooking time. You’ll find three varieties of rolled oats at your local supermarket.

Types of Rolled Oats

1. Old-Fashioned Oats: These oats are steamed, rolled flat, and then flaked. They are often used for oatmeal or in baked goods, but can also serve as a coating for meats. Of all the rolled oats, old-fashioned oats offer the most texture.

2. Quick-Cooking Oats: These oats are steamed, dried, cut, and rolled thinner than old-fashioned oats, making them cook faster.

3. Instant Oats: Instant oats are pre-cooked, dried, and then rolled very thin. They cook the fastest but can sometimes be mushy or sticky. Be cautious when buying instant oats, as some varieties may contain added sugars, salt, and other ingredients that lower their nutritional value.

What Are Steel-Cut Oats?

Also known as Irish or Scottish oats, steel-cut oats are not rolled. Instead, steel blades chop them into coarse pieces, giving them a texture similar to chopped rice grains. Because they are less processed than rolled oats, steel-cut oats require a longer cooking time and offer a chewier texture. This also means they retain slightly more nutrients than rolled oats. In addition to being a hearty hot cereal, steel-cut oats are great in stews, soups (since they absorb less water), and can even be added to meatloaf or stuffing recipes.

Which Oats Are Healthier?

Since steel-cut oats are less processed, they are slightly healthier than rolled oats. However, the difference is minimal. The real concern is what’s added to your oats. Instant oats, for example, often contain added sugar, salt, and preservatives. Ultimately, oats are a fantastic and nutritious addition to your diet.

Oats are renowned for their soluble fiber, which helps prevent the absorption of cholesterol. This fiber is linked to a reduced risk of heart disease and helps lower LDL ("bad") cholesterol. Oat fiber may also help control blood sugar, improve insulin sensitivity, and lower blood pressure.

But that’s not all. Oats are a complex carbohydrate, meaning they’ll keep you fuller for longer compared to simple carbs. In fact, oats have twice the protein content of brown rice. They’re also rich in iron, thiamin, zinc, magnesium, and selenium.

The great news is that both rolled and steel-cut oats retain the whole grain, so they offer nearly identical health benefits.

Are Oats Gluten-Free?

Oats are naturally gluten-free, making them a suitable choice for those with celiac disease. However, oats can become contaminated with gluten during processing if they share equipment or facilities with gluten-containing grains like wheat, barley, or rye. Additionally, oats grown near these grains may also be at risk of contamination.

For individuals with severe gluten allergies, it’s best to buy oats labeled as gluten-free, which are processed in dedicated facilities to avoid cross-contamination. Brands like Bob's Red Mill offer certified gluten-free oats that meet these strict standards.

For more wholesome oat-based dishes, explore our collection of oat recipes.