Think Thin Thursday ~ Know Your Oats (Part 1 of 2)

Real Estate Agent with Florida Supreme Realty SL514814

Doesn't it make sense to fuel your body with the healthiest foods you can find from the start of your day. One of my favorites is oatmeal because it's difficult to completely lessen their nutritional value no matter how they're prepared. Sugars are the foe these days and they can be hidden in nearly all of our processed foods as maltose, dextrose and lactose. Sugars are carbohydrates with little to no nutritional value although they can provide quick energy when needed.

Rolled oats sound healthier for you than quick oats because they're less processed, right? So if steel-cut oats are even less processed than rolled oats, they're the healthiest of them all, right? If you're not even sure what the different types of oats are, the explanation below should clear things up.

Lets shed some light about which oats are better for you. The chart below provides some comparison.

  Steel-cut Oats Old-fashioned Oats Quick Oats
Description Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped-up rice, take the longest to cook, and have a slightly chewy consistency. Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats but are quicker than steel-cut oats. Also called instant oats, these oats are precooked, dried, and then rolled. They cook in a few minutes when added to hot water and have a mushy texture.
Typical Serving Size 1/4 cup dry 1/2 cup dry 1/2 cup dry
Calories 170 190 150
Total Fat 3 g 3.5 g 3 g
Saturated Fat 0.5 g 0.5 g 0.5 g
Cholesterol 0 mg 0 mg 0 mg
Sodium 0 mg 0 mg 0 mg
Carbs 29 g 32 g 27 g
Fiber 5 g 5 g 4 g
Sugars 0 g 1 g 1 g
Protein 7 g 7 g 5 g
Calcium 2% 2% 0%
Iron 10% 15% 10%

Surprised? It looks like they're pretty similar, but one thing that sets them apart is how they compare on the Glycemic Index scale. Like all other grains in whole or cracked form, steel-cut oats rank lower than rolled oats on the glycemic index which ranks carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose). The reason for this difference is that it takes longer for digestive enzymes to reach the starch inside the thicker pieces in turn slowing down their conversion to sugar. In contrast, high glycemic foods cause a spike in your blood sugar as well as insulin and that will cause you to crave even more sugary foods when your glucose levels drop. The best options are the steel-cut oats with rolled oats being a great second choice. They'll keep you feeling fuller longer, which will keep your energy levels up and help you lose weight.


You can be sure you’re eating a whole grain with a low GI ranking if you have to chew it or can see the grains or pieces of grains. The more your jaw has to work, the better.



Champ d'avoine (Oat Field) by Claude Monet 1890

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Re-Blogged 1 time:

Re-Blogged By Re-Blogged At
  1. Barbara Todaro 09/12/2019 10:05 AM
Just for Fun
weight loss
blood sugar
rolled oats
glycemic index
whole grains
steelcut oats
instant oats

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Ron and Alexandra Seigel
Napa Consultants - Carpinteria, CA
Luxury Real Estate Branding, Marketing & Strategy


Isn't amazing what you learn reading the nutritional values of food?  I am always reading these when I shop for food.  Happy Thursday!  A

Sep 12, 2019 08:26 AM #1
Barbara Todaro
RE/MAX Executive Realty - Franklin, MA
Marketing Agent for The Todaro Team

Hi Kevin J. May I haven't eaten any grain in over 6 years..... any type of bread made with grain changes to sugar in your body..... I keep my grams of carbs under 25 grams/day.... lean protein and good fats....avocado; avocado oil; 12 almonds a day (every day)....

Sep 12, 2019 09:46 AM #2
Nick Vandekar, 610-203-4543
Long & Foster Real Estate Inc 610-225-7400 - Devon, PA
Tredyffrin Easttown Realtor, Philly Main Line

I love porridge as we called it back home especially during winter, and I prefer the steel cut or rolled oats, whilst the instant oats are convenient I find I prefer the other two types more. I tend to go for the rolled most as they don't take as long to cook as you say. During the summer you can soak them overnight to make a muesli style breakfast adding dried fruits and nuts and yogurt.

Sep 12, 2019 10:15 AM #3
Brian England
Arizona Focus Realty - Gilbert, AZ
MBA, GRI, REALTOR® Real Estate in East Valley AZ

Hmm, oatmeal is something that I have never truly enjoyed, but I always heard it was a healthy breakfast.  I was not disappointed at all when Barbara Todaro told me no more oatmeal, haha.

Sep 12, 2019 10:18 AM #4
Sheri Sperry - MCNE®
Coldwell Banker Residential Brokerage - Sedona, AZ
(928) 274-7355 ~ YOUR Solutions REALTOR®

Thanks for sharing this Kevin J. May.  I knew to eat steel-cut oats but forgot about the glycemic index. 

Sep 12, 2019 01:10 PM #5
Kathy Streib
Room Service Home Staging - Delray Beach, FL
Home Stager - Palm Beach County,FL -561-914-6224

Hi Kevin- I grew up on rolled oats and really don't like the quick oats. I have tried to like steel cut oats but just don't like them. 

Sep 12, 2019 07:17 PM #6
Sally K. & David L. Hanson
EXP Realty 414-525-0563 - Brookfield, WI
WI Realtors - Luxury - Divorce

Mmmm....good to know...and better to eat !

Sep 13, 2019 02:00 AM #7
Michael Jacobs
Pasadena, CA
Los Angeles Pasadena 818.516.4393

Hello Kevin - as Alexandra Ron and Alexandra Seigel commented I continue to learn as I read nutritional labels on food.   I have also learned that what is considered "good" for some/most/many/nine out of ten  may not be as "good" for others.  Be aware.  Become smarter.  For you and for those you care.  /

Sep 13, 2019 07:04 AM #8
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Kevin J. May

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