Ask Tufts Experts: Steel Cut vs. Rolled Oats; “Net Carbs” Explained

Why are steel-cut oats preferrable to rolled oats? They can’t be used for baking, take a long time to cook, and I don’t enjoy the texture.

Nicola McKeown, PhD, an associate professor at the Friedman School and whole grain expert, answers: “Nutrition publications (including this one) often recommend oatmeal—and steel-cut oats in particular— as a healthy, whole-grain, breakfast option.

“After the inedible husk is removed from an oat grain, the resulting groat (inner kernel) can be cut into smaller pieces or steamed and flattened with a roller. The rolling breaks the grain’s structure down, so the resulting product cooks more quickly and has a softer, more consistent texture. Quick or instant oats generally undergo further processing, such as precooking and then drying.

“All oats are nutritious, fiber-rich whole grains and, as long as other ingredients are not added, the nutrient content of all of these products is essentially the same. Among other health-promoting nutrients, oats are rich in beta-glucan, a soluble fiber associated with reducing blood cholesterol levels and colon cancer risk. Cut oats retain more of their intact structure than rolled. They therefore take longer to digest and raise blood sugar levels even more slowly. This may help you feel full longer. What is important to consider is that both rolled and steel-cut oats are a better choice than instant varieties, which boost blood sugar more and are more likely to come with undesirable added ingredients (like sugars).

“Steel-cut oats tend to have a firmer and chewier consistency than rolled. You may find you like them better as the base for a salad, grain bowl, or pilaf. Experiment with the wide variety of other whole grains (like barley, quinoa, bulgur, buckwheat, wheat berries, amaranth, and more), too. You can even eat them warmed with cow’s milk or soymilk and topped with fruit and nuts for a wonderful—if less traditional—breakfast.

“The enjoyment of food is essential not only to perpetuating healthy eating habits, but also to the enjoyment of life. Don’t feel obligated to eat something you don’t enjoy just because it’s ‘good for you!’”

What are “net carbs” and why are they only included on the labels of certain foods?

Judith C. Thalheimer, RD, LDN, managing editor if Tufts Health & Nutrition Letter, answers: “Some carbohydrates—specifically fiber but also, to some extent, sugar alcohols—are not fully broken down by the body, and therefore provide few (if any) calories and cause little or no rise in blood sugar levels. The term net carbs refers to the amount of fully digestible carbohydrate in a food—how much carbohydrate will actually be absorbed into your body. It is calculated by subtracting grams of dietary fiber and half the grams of any sugar alcohols from grams of total carbohydrate.

“The term was invented by food manufacturers to appeal to followers of the low carb diet trend (although it may also be somewhat helpful for people with diabetes who require insulin and count carbs to calculate dosages). Legally, food manufacturers are only required to list total carbohydrates, dietary fiber, sugars, and added sugars on the Nutrition Facts label. That is why you won’t find net carbs included on all products.

“More fiber generally equates to lower net carbs. Consuming plenty of naturally high fiber foods (like fruits, vegetables, legumes, and whole grains) in place of low-fiber refined options is associated with health benefits, but that does not mean all foods that claim they are low in net carbs are good choices (particularly processed foods that tend to have nutrition facts labels). Many of these products are highly processed (see the September 2021 Special Supplement for information on the health dangers of ultraprocessed foods). Additionally, many of these foods contain added fibers, rather than natural fibers. Check this space in next month’s issue for a discussion of the difference between natural and added fibers.”

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