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The research highlights several health benefits of steel-cut oats, including their high antioxidant activity, favorable impact on blood sugar levels, and ability to enhance satiety. These properties make steel-cut oats a nutritious and health-promoting food choice. Whether incorporated into traditional recipes like tarhana or consumed as a breakfast cereal, steel-cut oats offer a range of benefits that support overall health and well-being.
Steel-cut oats (SCO) have gained popularity as a nutritious breakfast option. But what does the research say about their health benefits? This article delves into the scientific findings on steel-cut oats, focusing on their nutritional profile, impact on blood sugar levels, and overall health benefits.
Nutritional Profile and Antioxidant Activity
Steel-cut oats are known for their rich nutritional content. A study investigated the effects of substituting wheat flour with steel-cut oats in tarhana, a traditional fermented food. The results showed that adding steel-cut oats significantly improved the nutritional and functional properties of tarhana. Specifically, the inclusion of steel-cut oats increased the phenolic acid content, with ferulic and vanillic acids being the most abundant. These phenolic acids are known for their antioxidant properties, which help in reducing oxidative stress in the body. Additionally, the study found that tarhana samples with steel-cut oats exhibited higher antioxidant activities compared to the control samples without oats. Importantly, the sensory properties of tarhana were not negatively affected by the addition of steel-cut oats, making it a viable option for enhancing the nutritional value of foods without compromising taste1.
Impact on Glycaemic and Insulinaemic Responses
The processing of oats can significantly affect their impact on blood sugar levels. A clinical trial compared the glycaemic and insulinaemic responses of different types of oats, including steel-cut oats, large-flake oats, instant oats, and highly processed oat cereals. The study found that steel-cut oats elicited a significantly lower glucose peak-rise and incremental area under the curve (iAUC) compared to more processed oat products and a control cereal. This suggests that steel-cut oats have a lower glycaemic index, making them a better option for maintaining stable blood sugar levels. The insulin responses were also lower for steel-cut oats compared to instant oats, further supporting their role in better glycaemic control2.
Satiety and Food Intake
Another study explored the effects of mid-morning snacks containing different macronutrients on appetite, food intake, and glycaemic responses. Among the snacks tested, those containing steel-cut oats were found to significantly decrease food intake at a subsequent meal compared to snack skipping. This indicates that steel-cut oats can enhance satiety, potentially aiding in weight management. The study also noted that the blood glucose and insulin responses were more favorable for steel-cut oats compared to snacks high in maltodextrin, a type of carbohydrate that rapidly increases blood sugar levels3.