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Perfect Steel Cut Oatmeal

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This recipe for perfect steel cut oatmeal is very versatile and it can be used with other gluten free grains. It is a very well balanced meal that will provide energy till lunch and will keep blood glucose even. This recipe is appropriate even for pre-diabetes. Just remember to use 100% whole grain. Investigate other grains such as teff, amaranth, millet, buckwheat, quinoa, which are all gluten free, and always balance them with nuts and/or seeds.

The Super Powers of Steel Cut Oatmeal

Eating oatmeal has proven to be one of the best things that you can do for your health even though oatmeal doesn’t look spectacular. Steel cut oatmeal is a great, natural source of insoluble and soluble fiber.

With the intake of soluble fiber, you should be able to optimize LDL cholesterol levels and HDL cholesterol levels. At the same time, this fiber is known for its ability to slow down starch digestion. It is a good option for diabetes because the soluble fiber in it stabilizes blood sugar and prevents its spikes. Both insoluble fiber and phytochemicals in oatmeal help prevent and fight cancer. Initial scientific studies have confirmed that people who eat oatmeal regularly are protected better against heart disease.

Additionally,  oatmeal is rich in selenium, vitamin E, iron, zinc, copper, magnesium, and manganese, some of the key players needed for optimal health.

Steel cut oats vs rolled oats

The difference between steel cut and rolled oats is in the level of processing involved in the production, while the process does not distinguish between organic or not organic. Steel cut oats are whole groat cut into smaller pieces and are not flattened or steamed, so they are processed the least. They are perfect from Instant Pot and have a chewy texture. Since they are processed the least, they take longer to cook. The rolled oats are steamed and pressed (but not precooked like instant oats) and are the best for overnight oats. They are also called old-fashioned oats. Both kinds of oats have the same level of carbohydrates, protein, and fiber, fat, calcium, and iron. Overall, steel cut oats is the healthiest variety of oats with the lowest glycemic effect and highest health benefits. Make sure it is organic.

Gluten in oats

Just so that you know oat can contain gluten from contamination during the process of cutting or pressing, since it goes through the same machinery wheat does. However, you can get certified gluten free oats, which means that the oat was pressed or cut in a factory that had a designated cutting machine that only runs gluten free grains. There are companies like Bob’s Red Mill that specialize in separating the processing for gluten free grain in a gluten free facility. Apart from that, celiacs that are gluten free and react to gluten tree oats may do so due to a high risk of oatmeal being confused for gluten by the immune system. This can be tested.

Grinding your own cinnamon sticks

If you know me, I am a huge proponent of grinding your spices as you need them for the most flavor, freshness and medicinal value. Unfortunately, cinnamon sticks are very hard to grind unless you use dry Vitamix or a comparable blender. I have not been successful with a coffee grinder. If you have more luck than me, go for it. But I personally do use whole cinnamon sticks for some foods (e.g. tea, cooking rice) and I do buy organic cinnamon powder for dishes where I need the powder. I do not want to have to bite into a little piece of not-so-fine cinnamon powder I myself attempted to grind. Sometimes I am just as happy not being perfect in the kitchen.

Enjoy this delish and filling Perfect Steel Cut Oatmeal recipe! Looking for more recipes with functional nutrition benefits? We have many more on the recipe blog here!

Eat Well. Look Great. Feel Spectacular. Naturally!


  1. Posted on February 17, 2020 at 1:25 PM by LUPE PELLETIER

    I love hot cereal, it takes me back to my childhood when Mom made it for us! I agree with Dr. Kines, since I’m Celiac, my immune system does not allow me to feel comfortable after consuming gluten-free oats. Plus rice and corn generates the same reaction from my immune system. So I rarely eat oats, corn and rice now and reserve those foods for rare occasions. As Dr. Kines suggests above, I can handle buckwheat and the other gluten-free grains she listed. I always use only “blanched” almonds and never with the brown skin on. I like macadamia, hemp and coconut milk. It’s my understanding that goji berries are a nightshade and I removed all nightshade vegetables from my diet. But there are so many other great berries I can chose from it’s not a problem.


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