The Luck of the Irish [Oats]

Briana Vittorini RD, LDN
Apr 2, 2016
2 min read

Everyone, I finally worked up the courage to make Irish, Steel Cut Oatmeal!

Steel cut oats differ from old-fashioned, rolled oats in only one way. Steel cut oats are not rolled flat into flakes. Instead, the whole toasted oat grain, or groat, that is used to produce rolled oats is cut into thirds to yield steel cut oats!

Here are a few health benefits of Steel Cut Oats! [there are so many more!]

Decreased Risk of Heart Disease

Oat products like steel cut oats are rich in dietary fiber, with a 1/4-cup serving containing 2 grams of soluble fiber and providing 15 percent of the recommended daily allowance of fiber for healthy adults! The decreased risk for heart disease may be due to the ability of the soluble fiber in oats to inhibit the absorption of cholesterol and lower LDL, or bad, cholesterol blood levels!

Diabetes Prevention

Steel cut oats have a low glycemic index and may help prevent diabetes by reducing blood-glucose and insulin levels after fasting or eating! Foods with a high glycemic index cause blood glucose to spike, while foods with a low glycemic index, like oats, help maintain a balanced blood-glucose level!

Weight Loss

The low glycemic index of steel cut oats prolongs the feeling of satiety after eating by preventing rapid peaks and dips in blood glucose levels. By making you feel fuller for a longer period of time, oats can be an effective part of an overall weight-management program!

Here is the recipe!

4 Cups of filtered water

1 Cup of Irish Oats

Directions: Bring water to a boil. Once the water is rapidly boiling, sprinkle oats and stir often. Keep a close eye on your oats! Stir consistently for about 20 minutes or until it becomes smooth and creamy. Lower heat and cover for ~10-15 minutes or until most of the liquid is incorporated into your oats!

Bonus: 2 Teaspoons of vanilla extract

1 Tablespoon cinnamon