Everybody this is monica right there go the nutrition debate here with another quick and dirty ticked for eating well and feeling fabulous. Several if you have written with questions about oats and told me a in particular whether steel cut or irish oh it's are healthier more nutritious than regular rolled oats i think some of you are going to be surprised by the answer. But first or warm welcome and thank you to my new sponsor stitch or smart radio. Stitches my radio is a free apt that allows you to listen to your favorite type cast in your eyes on enjoyed or blackberry with no download or stinking. The newest episodes are always there on demand it takes time and it also seems a bunch of memory on your phone. You'll find state you're at the app store or acts w w w dot stature dot com slash diva. Like i said it's free in fact you could even wing one thousand dollars just entered a promo code diva when you registered yet and you'll be automatically entered. And now let's get back to today's topic and the difference between steel cuts and regular rolled oh. I b be helpful first to give you a quick guide how the different types of what cereals are produced all types of old serial starts out as growth which are hold toasted oh grains removing the whole doesn't remove the brand by the way. Steel cuts also known as irish oats are the least process to type a vote serial the toasted oh to grow are simply trapped into chunks ah about the size of a sesame seed. Stone ground also known as scottish notes are the same as irish oh it's but they're ground into smaller pieces closer to the size of poppy seed. Both irish and scottish out have to be cooked before you eat them i'm shows take about forty five minutes or so it's gotta shows only about half that long because they're smaller. Old fashioned rolled oats are made by steaming the toasted growth and then running the between rollers to create those flat flakes. Rolled all it's can be eaten as is or cooked into oatmeal which takes about ten minutes and to quit cooking boats are the same as role notes there just rolled and just enter flakes so they cook a little bit faster. And finally instant oatmeal this is the most heavily process type here the gross have been chopped up fine flattened pre cooked and then dehydrated so you can just ask boiling water stir and eat. Instant oatmeal also usually has a lot of added salt and sugar which is why i suggest you leave it on the shelf. In the time it takes you to boil the water to make instant oatmeal you can cook some old fashioned oats in the microwave and i have a link in the show knows to show you exactly how to do that. But would you be better off with steel cut or irish oatmeal. Because they go through some extra processing steps you might assume that rolled oats would be less nutritious than still cut o'toole. But it turns out that the differences quite minor. Steel cut stone ground old fashioned and quicker cooking rolled out or all made from whole grains and they all have approximately the same amount of fiber protein calories and other nutrients. In particular they're all a good source of soluble fiber as a friend of previous episode soluble fiber can help reduce cholesterol and it helps keep your blood sugar levels study or which is helpful for managing in preventing diabetes as well as keeping your appetite and check. No another thing to consider with any grain or carbohydrates based foods like oh it's is the clay c make impact. I've talked about the lacy make impact and lots of previous shows in a nutshell the clay c make impact is the speed at which the food is digested and converted into blood sugar. Foods that have a lowered lacy mick load are more slowly converted into blood sugar and when it comes to your blood sugar lower and slower are generally better. Because still cut but there's so much chew here and then sir and also somewhat less processed then rolled out you might expect that they're clay c make load would be lower have to admit i did. However i was surprised to learn that the differences i really not that big still cut stone ground and rolled oats all in the same ballpark as far as clay c mick load goes. Now the question it would have quit cooking and instant oats is quite a bit higher than that of rolled her still cut out and that means that a bowl of quick cooking or instant oatmeal might not keep you satisfied for as long as rolled or steal cut outs would. None the less as long as you stay away from the ones with the added sugar quick cooking and instant oatmeal are still considered local i see make carbohydrates. And of course portion sizes also a very big factor when you're talking about the clay c make loads of foods a serving of oh it's is about one third of a couple of world oats. One quarter of a cup of steel cut oh two servings a little bit smaller or about three quarters of a couple of cooked both meal. As far as breakfast cereal goes any type of plane on flavored over serial is a good choice all i made from minimally processed whole grains and i'm like most of the options in the serial i don't they have no added sugar. Although billable meal contents four five grams of protein really it's mostly carbohydrates. And as i talked about in my book secrets for healthy diet adding more protein sheer breakfast such as some eggs milk nuts or yogurt it's another good way to make breakfast go just a little bit further. So what type of all meal is best. The biggest differences between steel caught stoned ground rolled out. It's in the texture and the cooking time so it really just comes down to which type you prefer and how much time you have to cook. If you like a very hardy h u e serial and you've got forty five minutes to make your breakfast you might enjoy it still cut out but you're not losing out on anything nutritional eh if you choose old fashioned rolled oats instead. Hey don't forget to check out the award winning free state you're smart radio apt it's the smartest way to listen to pot cast on your smart phone go to stitch or dot com slash do you got to learn more and to use the problem of coded diva when you register and you could wind one thousand dollars. In the show notes for today's episode. I've got links to nutrition data dot com which has complete nutrition information on various types of boats. As long as a link to clay c make index dot com a site that maintains a huge database other place you make loads of various foods and finally a link to a great web page that has. Everything else you ever wanted to know about oh two. Including a couple of really funny oatmeal jokes check it all out at nutrition debug dots quick and dirty tips dot com and while you're there sign up for my free weekly newsletter which has more nutrition tips recipes and answers to listen to questions. Come visit me on my nutrition diva face web page where you can post your comments your questions or just say hi. That's it for this week have a great week and see something good for me