Rolled or Steel Cut?

[JKurz1]

Sorta sucks that steel cut have so many more cals than rolled oats. Mainly because they arent as filling. If one cup of rolled is equal to 1/2 cup steel cut (about 60g of carbs, right?) which do you prefer? Which do you feel fills you up more? I'm gonna go either:

1/2 cup steel or 1 cup rolled
1 cup egg whites
1 cup dry curd with a few berries, 1/2 banana

to get the morning started right...............

 

[KIAN]

Eventually someone will have to make a sticky about OATS.

Whether oats are rolled, steel cut, pulversied, jumped up and down on ... will make very little difference, if any, in the nutritional value. The only difference will be in the texture, the cooking time, and the glycemic index rating. The larger the flake, the lower the glycemic index rating (in general). If you wish to use oats and remain fuller for longer periods of time then use a large flaked variety.


Steel Cut Oats; (50 g)

Calories 200
Total fat 3 g
Total Carbohydrate 33 g
Dietary Fiber 4 g
Sugars 1 g
Protein 8 g


Rolled Oats: (41 g)

Calories 165
Total fat 3 g
Total Carbohydrate 28 g
Dietary Fiber 4 g
Sugars 1 g
Protein 7 g



_____________________

KP -- Fitness Basics

 

[JKurz1]

Eventually someone will have to make a sticky about OATS.

Whether oats are rolled, steel cut, pulversied, jumped up and down on ... will make very little difference, if any, in the nutritional value. The only difference will be in the texture, the cooking time, and the glycemic index rating. The larger the flake, the lower the glycemic index rating (in general). If you wish to use oats and remain fuller for longer periods of time then use a large flaked variety.


Steel Cut Oats; (50 g)

Calories 200
Total fat 3 g
Total Carbohydrate 33 g
Dietary Fiber 4 g
Sugars 1 g
Protein 8 g


Rolled Oats: (41 g)

Calories 165
Total fat 3 g
Total Carbohydrate 28 g
Dietary Fiber 4 g
Sugars 1 g
Protein 7 g



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KP -- Fitness Basics

understood..........but, if you go by cup and volume, the steel cut are roughly 60g of carbs per 1/2 cup dry while rolled are 60g of carbs for a full cup.......dry. Making them more filling, one would think....agree?

 

[sixpack01]

60 grams of dry rolled oats has 42 carbs, 225 cals, 80grams of dry rolled oats has 54 carbs, 310 cals . Yes they are more filling IMO they soak up the water thus making a nice thick meal. Steel cut take longer to make and IMO are not as satisfying. I like to take my time when I eat so I like the thick meal better

 

[KIAN]

If you are consuming foods in terms of their volume rather than weight then it would be expected that you would feel fuller, initially, as your stomach also has a speciifed volume. However, to get a prolonged feeling of fullness, as in not craving other foods, it is the Glycemic Index rating which will be important. The lower the GI rating is, the longer it will take to break down and raise blood glucose levels. For oats, the GI rating is 42 for rolled oats and 52 for steel cut. Both are considered Low-GI rated food sources.

If you take a 100 gram sample of oats in their natural state and 'steel cut' them, and then 'roll' them, and then 'chop' them, and then 'pulverise' them into dust ... the nutritional content of the original 100 gram sample is still going to be there. It will, ofcourse, occupy a different space in terms of volume and have a different texture but the nutritional value will only be affected if the oats are processed. The more they are processed, the lower the nutritional value (in general) and the higher the GI rating.

The following link from the University of Sydney will help you determine what foods are best, based on their GI Rating, if you are looking for sources:

Glycemic Index Database


______________________

KP -- Fitness Basics

 

[JKurz1]

OKOKOKOK

I understand, as do we all....but MOST of us measure oats with 1/2 cup, 1 cup, etc. not weight. So, given the fact the steel cut are not only smaller, but heavier, would it be correct that 1/2 cup steel is equiv. to 1 cup rolled, dry????????? Caloricly speaking.

 

[KIAN]

OKOKOKOK

lol

By volume: 1/2 cup of steel cut oats is approximately equal to 1 cup of dry oats (regular) in terms of nutritional value. By weight that would be approx: 80 grams.


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KP -- Fitness Basics

 

[The Red Dragon]

Hmm I usually have 1/2 cup of rolled oats in a water based whey shake...I always seem to get I-spiked by it...why is that if the GI is 42 and the glycemic load is pretty low?

 

[KIAN]

Hmm I usually have 1/2 cup of rolled oats in a water based whey shake...I always seem to get I-spiked by it...why is that if the GI is 42 and the glycemic load is pretty low?

When you consume protein, your insulin levels will increase but not to the level they would from carbs (high GI based). If you feel that you are experiencing a genuine 'spike' then you may be insulin sensitive ... or ... you just may not be eating on a regular basis ... or ... your protein consumption is excessively high. If you keep low to moderate GI foods in your system throughout the day then your insulin levels will rise but they will not spike.

Alternatively:

• the GI rating of the oats you are using may be higher than what we have mentioned
• something else in the shake is causing the spike
• something else you have consumed within this timeframe is responsible

____________________

KP -- Fitness Basics

 

[The Red Dragon]

Usually those are my first 3 meals of the day if I'm feeling really lazy
I eat about every 2-3 hours, usually I'm not eating much else.
Hmm I use Quaker's large flakes so far, or just 'Rolled oats' of some generic brand.
I was under the impression protein increases glucagon levels, that was the premise of the cut cycle I just performed (now I'm going back on carbs due to a flurry of midterms) - I use ON 100% whey, 1.5 scoops (34 g protein about + 400 mL water)
Shit, I wonder if I'm becoming diabetic, getting spiked by oats is just sad...terrible insulin sensitivity there. Either that or I'm becoming an EC addict...carbs have always done this to me though. If I'm developing severe insulin resistance, I'm going to be pissed lol.
It might have to do with coming off a very low carb diet for 3 months but I've always gotten spiked by any type of carb, maybe I'm just a lazy bastard .