The 3 Week Diet

Steel Cut Oats for Weight Loss: Health Benefits and How to Cook


Steel cut oats have long been a staple in bodybuilding and fitness circles. This tasty complex carbohydrate is low glycemic and very filling and satisfying. They are whole oats groats which have been minimally processed; cut into two or three pieces with a steel blade, hence the name.

They offer numerous health benefits, notably a type of soluble fiber known as beta-glucan clinically proven to reduce cholesterol as well as to help prevent cardiovascular disease. They have an array of vitamins and minerals including zinc, selenium, iron and vitamin E. They are well deserving in their rank among the healthy foods to lose weight.

You can check the glycemic index of steel cut oats, which ranges in the upper 40s to low 50s, well within the acceptable range for most diets. It is significantly lower than that of rolled oats or quick oats. You can also check out the complete nutrition facts which reveal that 1/4 cup uncooked yields one cup. They are widely available online as well as in health food stores and online.

In fact, Amazon has a huge selection which you can check out by clicking here. Popular brands include McCann, Bob’s Red Mill, and Arrowhead Mills.

steel cut oats

There are two main ways to cook the oats. Cook with four parts water to one part oats; so you can adjust the quantities below accordingly as 1/4 cup oats will yield approximately one cup cooked oats.

Method One
Bring one cup of water to a boil. Add 1/4 cup oats and reduce the heat to a low slimmer. Let the oats simmer uncovered for approximately 20 to 35 minutes, according to taste. The less they are cooked, the lower the glycemic index.

Method Two
Put the oats in a bowl and cover with water so that they are completely covered, with approximately an inch of water above the oats. Cover and store overnight in the refrigerator. The next morning put the oats into a pan and bring to a simmer; the oats will cook in about 5 minutes, depending on taste. These are just a few of several ways to cook the oats.

Find out more about the nutritional benefits and get additional tips on cooking steel cut oats in the video above.

And yes, there’s a third method! The overnight method. You can find out how to save time in the morning — or whenever you might be eating oats (why just save the goodness for the morning!) in the video below!

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