Insoluble and Soluble Fiber
About 5-8 grams of fiber in a half cup serving (dry) Steel Cut Oats. About 4-6 grams of fiber in a half cup serving of (dry) Rolled Oats.
Good for your heart
Oats help lower LDL cholesterol, which is the cholesterol you don’t want too much of. Beta-glucan is a type of fiber that helps transport cholesterol out of the digestive system. Oats have a proven cholesterol lowering effect.
Good for your gut microbiome
Oats can help feed the gut microbiome and act as a probiotic. [i]
Oat Beta-Glucans support immune system defenses
Beta glucans in oats boost defenses of the immune system against bacteria, viruses, fungi, and parasites, [ii] promoting immunomodulation. [iii] Also, consumption of oats assists in preventing diseases such as atherosclerosis, dermatitis, and some forms of cancer. [iv]
Help keep you regular
The fiber in oats helps with digestion. Along with plenty of fluids and exercise oats can help keep you regular.
Help control blood sugar
High fiber foods help to slow the release of glucose into the blood stream, which helps control how quickly blood sugar spikes. Oats can help slow the whole process down.
Improve insulin sensitivity
Regular consumption of oats helps improve insulin sensitivity. [v]
Control blood pressure
Other compounds in oats, including antioxidants like avenanthramides, may help reduce blood pressure. Oats also provide substantial levels of other bioactive compounds such as phenolic acids, tocols, sterols, and avenacosides. [vi]
Boost daily nutrition
Adding oats to your daily diet will enhance the nutritional values of your intake. Increased vitamins and minerals, as well as higher antioxidant levels of bilirubin, which helps the body eliminate free radicals as well as protect the brain from oxidative damage. [vii]
Increase appetite control hormones
Regular consumption of oats results in higher levels of oat beta-glucans and higher levels of Peptide Y-Y, a hormone associated with appetite control. [viii]
What is the difference between Steel Cut and Rolled Oats?
Steel Cut Oats are oat groats cut into pieces with the inedible hull removed. Rolled oats are slightly steamed then flattened. Rolled oats have slightly less fiber, as some of it is lost in the process of steaming and rolling.
References:
[i] https://pmc.ncbi.nlm.nih.gov/articles/PMC8625765/
[ii] https://pmc.ncbi.nlm.nih.gov/articles/PMC10221698/
[iii] https://pmc.ncbi.nlm.nih.gov/articles/PMC8063794/
[iv] https://pubmed.ncbi.nlm.nih.gov/36376030/
[v] https://pmc.ncbi.nlm.nih.gov/articles/PMC4690088/
[vi] https://pmc.ncbi.nlm.nih.gov/articles/PMC8625765/
[vii] European Journal of Clinical Nutrition, January 2010; 64:62-67, doi:10.1038/ejcn.2009.113 and The European e-Journal of Clinical Nutrition and Metabolism, December 2009; e315-e320
[viii] https://pmc.ncbi.nlm.nih.gov/articles/PMC9930024/
