Free amino acid contents of oats increased continuously to 0.37% during germination, . Are steel cut oats alkaline? In fact, your Instant Pot'suser manualmay specify that you'll need to use a minimum of at least one cup of water for the pot to come to work properly. Published by at 14 Marta, 2021. The processed oats are quicker to cook, with a consistent texture and milder flavor. They are not steamed and rolled, like old fashioned (regular) oats. Is the ketogenic diet right for autoimmune conditions? Here are our top 5 favorite benefits of overnight oats: Better Digestion. Your doctor can recommend certain foods that may help relieve acid reflux symptoms. Both short- and long-term intake of oats has been shown to significantly reduce high blood sugar and support weight loss in people who have Type 2 diabetes. Over in the United States, steel cut oats were nothing more than animal feed until the second half of the nineteenth century. Bring water or milk to a boil in a medium saucepan. Whole oats are slower to digest and have lower GI scores than quicker forms of oats. 4 grams fiber. They are ready in under 10 minutes, stove top. The cream contains a lot of saturated fat, raising your cholesterol and making you feel bloated after eating it. Both forms of oats are also rich in Beta-glucan (-glucan), a soluble fiber that has been associated with numerous health benefits (via Journal of Nutrition and Metabolism). The pH level of cooked oatmeal ranges between 6.20-6.60. While oats do contain gluten, they also have a higher proportion of soluble fiber than other grains (3).This helps offset the negative effects of gluten and makes oats easier to digest for most people. How to use: Steel-cut oats are a breakfast staple, make porridge or oatmeal steel cut, and finish it off with your favourite toppings, be it with fresh or dried fruit. In this article, we look at some of the best low-GI, Eating a nutritious diet comprising foods with low glycemic index scores can help manage diabetes. Since it delivers 10 grams of fiber per 100-gram serving (via USDA), oatmeal is considered a high-fiber food. Additionally, consuming too much refined sugar can also exacerbate your heartburn problems. The next morning, heat the oats over a medium heat, stirring occasionally, until heated through. Oats are the foundation of good porridge. For example, a single serving of oatmeal contains way more than your daily recommended need for manganese. Let's say you forgot to soak your steel cut oats overnight or maybe you just don't relish the idea of steeping your steel cut oats in refrigerated liquid all night. Rolled oats and steel-cut oats are two minimally processed forms of oats. Each "~" indicates a missing or . The fiber in oatmeal can act as a prebiotic, a good fuel source for healthy bacteria in your gut, leading to a healthy gut environment, which can help minimize the risks of digestive symptoms and potentially decrease the risk of inflammation and chronic disease. What Does It Mean If a Body Has Positive Charge? Oats Contain Important Minerals Yes, oatmeal is healthy. Cook steel cut oats in water or milk for 30 minutes and top with almonds. Can diet help improve depression symptoms? Moderating your portions and keeping your servings to a quarter cup or less will help keep you from consuming too many calories.. The best way to reduce phytic acid in oats is by soaking the oats with a splash of acid to help neutralize the pH level. In the United Kingdom (UK) they are also referred to as coarse oatmeal or Irish oatmeal. So, as long as you follow a balanced diet and dont consume oatmeal every day, oats can be a wonderful addition to any healthy diet. There is so much compelling scientific evidence that the soluble fiber in oatmeal can help lower serum cholesterol levels and thereby help to decrease the risk of coronary heart disease that, in 1997, the U.S. Food and Drug Administration granted oatmeal producers the FDA's very first permission to include a "food-relatedhealth claim" on their labeling, according to theHarvard Heart Letter. That's whenQuaker Oats founder, Ferdinand Schumacher invented "rolled oats," which cooked up fasterand managed to look considerably less like animal feed. When it comes to alkaline diets, there are a lot of misconceptions out there. The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits. Cooked rolled oats (dry) have a pH of 6 to 7.4. Oatmeal is usually thought of as a healthy food, but for some people it can trigger acid reflux symptoms.There are a few reasons why oatmeal may cause acid reflux. Some oats are less acidic than others. Add almond butter, coconut milk, or oil and a flavor of choice and remove from heat. In general, you'll need oats, salt, an acidic ingredient, an ingredient that's rich in the enzyme phytase, and liquid. A one-cup serving of oatmeal contains six grams of protein, as well as significant amounts of thiamin, riboflavin, niacin, and pantothenic acid. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains. Althoughblood pressure is the least studied among the various conditions comprising metabolic syndrome, the study authors nevertheless managed to identify a study in which people who consumed 8grams of soluble oat fiber per day over a 12-week period, significantly reduced their blood pressure. This can reduce the absorption of these minerals and make you more prone to deficiency.Additionally, some people claim that oats make you acidic because they contain gluten. Quick oats undergo more processing than thicker cut rolled oats and are more likely to . Place the oats in the Instant Pot and pour in the water. 3 cups water Known as porridge in certain countries, they are easy to make, and once cooked, can be topped with both sweet and savory ingredients. It also looks at how a person can choose between the two. Add a bit of tahini and a couple of dates or raisins, and you have a very nutritious and tasty breakfast that is good for your bones. You must be concerned about acid reflux, which is why you want to know whether this healthy food is acidic or alkaline. Antioxidants are substances that can neutralize these harmful molecules. By adjusting the pH to 4.5 or lower, you can ensure that your oats will be safe to eat at room temperature without refrigeration for up to two weeks. 2. Also to know is,is oats alkaline or acidic? Use the same type of oats, use the same cooking method and water volume, heat it to a similar temperature, etc. Just 1/4-cup (40 grams) of dry steel cut oats offer ():Calories: 150 Protein: 5 grams Fat . When doing so, make sure to purchase coconut milk made with fresh coconuts instead of dried ones since the latter is acidic. According to The Candida Diet website (Candida: Acid or Alkaline? In addition, oats are whole grains, so eating them improves blood sugar levels by releasing energy from carbohydrates slower. Table of Contents. Are Rolled Oats Acidic or Alkaline. This will take about 20 minutes. While there are many treatments for GERD available, some people find that they experience relief from their symptoms by eating oats. Stones and Pounds to Kg, g and oz converter, Oatmeal and uric acid Is it good or bad image. This is one of the few cases where the crackpot pseudoscientific belief in the supposed health benefits of alkaline foods actually gets it right. If you are looking for an alkaline breakfast cereal, look no further than the options below. If you suffer from acid reflux, you may want to avoid eating oatmeal or at least eat it in moderation. Steel-cut whole oats are way more nutritious than instant oatmeal, or partially chopped, fresh oats. Rolled oats, on the other hand, have a more consistent texture, although they may still be chewier than instant or quick oats. Save my name, email, and website in this browser for the next time I comment. If youre looking for a grain that will help keep your body alkaline and healthy, amaranth is an excellent choice.Try incorporating it into soups, stews, casseroles, or even baked goods for a nutrient-packed punch! By virtue of their irregular shape and the fact that they are denser than rolled oats, steel cut oats have to absorb more liquid during the cooking process than rolled oats, according to registered dietitian Melissa Wdowik (via Colorado State University). Some people say that they do, while others claim that they dont. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Your daily values may be higher or lower depending on your calorie needs. Carrot Cake: grate about 2 tablespoons of carrot . Don't know what to drink? Note on portions: Oatmeal quadruples when it's reheated. "We tend to associate oats with breakfast, but they are actually a grain, like rice or quinoa, and work wonderfully well in a variety of dishes," says registered dietitian Judy Palken, via theUniversity of Massachusetts Medical School's Center for Applied Nutrition. In fact, for many centuries across Europe, oats were considered a "coarse" and lowly food, according to The Washington Post. Bring the mixture to a boil over medium heat, then reduce the heat to low and simmer for about 10 minutes, stirring occasionally. pH is an important consideration when making oatmeal, as it can affect the taste and the digestibility of the breakfast cereal. . Steel-cut oats, and, in fact, all oats, are a rich source of fiber. Steel-cut oat groats can turn brown-green color when cooked in alkaline conditions (pHs 9 to 12). Bad cholesterol can also increase the risk of heart attacks and strokes, so its important to control it. And it is so simple to make - no cooking! Iron: 1.8 . I do it right in the pot. Is exercise more effective than medication for depression and anxiety? Steel Cut, or Irish Oats. And while we're getting creative with our steel cut oats, what about using them in baked goods in place of rolled oats? Best foods that help lower and control blood sugar. In a medium saucepan, boil the water over a high heat and then stir in the steel-cut oats and salt. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. Whole oats are rich in fiber, which is essential for proper functioning of the digestive system and a persons overall health. How is a Negative Ion Formed And What is It Called? If youre concerned about whether or not eating oats will make you acidic, talk to your doctor or a registered dietitian. After that, in order to produce rolled oats, the toasted oat groat is steamed and then flattened between roller wheels. Authors of a 2019 review note a relationship between lower body mass index and a diet rich in whole grains, such as oats. However, they may not suit everyone. At a loss re acidity of oats. 1. They also have a low glycemic index. It makes it safe to store them at room temperature without any refrigerator. And feeling satisfied for longer can help you to have better control over your weight, according to Healthline. This low glycemic index, as it is called, is . ), 20+ Alcoholic Drinks Ranked by Acidity Level, Is Milk Good for Acid Reflux? The pH level of cooked oatmeal ranges between 6.20-6.60. Cascadian Farm Organic Harvest Berry: This cereal is made with organic oats that have been soaked in an alkaline solution before being dried and milled into flour.It is then combined with organic berries for a sweet and nutritious breakfast option. The answer is that they can be depending on how they are prepared. Here, the nutritional profile of 1/2 cup of rolled oats, according to the USDA: 150 calories. This will help to reduce the acidity of the oatmeal. Read on for the untold truth of the steel cut oats, that longtime underdog of the grain family, which was once regarded as unfit for humans. Because these cereals help you reduce your daily PRAL score, I've listed a few more than 10: -12 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL. Fiber may also enhance immune function. All of these benefits make oats a great addition to an alkaline diet.2. One study showed that eating 3 grams of soluble fiber from oats (about cup serving) every day lowers total cholesterol. However, for other uses, such as replacing rice or other grains, the texture of steel-cut oats may provide a more suitable alternative. 6 grams protein. Add a good splash of milk or water. You can learn more about how we ensure our content is accurate and current by reading our. Both oats and oatmeal have a relatively low glycemic index, which means they dont cause blood sugar levels to spike too rapidly. If you use rolled oats, yogurt, milk, and fruit, your overnight oats will be alkaline. Taking large amounts of fiber results in gassiness. So you can see from Acid-Alkaline Oatmeal PRAL List that you choose whether your oats-based meals are acid-forming or alkalizing. Because of the large, unbroken pieces, steel-cut oats take longer to digest, which helps reduce appetite. Gluten is a protein found in wheat, rye, and barley that can cause digestive problems for some people (2). This simply isnt true!Oats are actually a great source of many nutrients that are essential for an alkaline diet. To earn the FDA's labeling permission, all such claims have to be supported by "significant scientific agreement among qualified experts." For example, instead of usingblueberries, which are quite acidic, try usingcucumber. Or is saying so nothing more than a way of justifying eating a big bowl of carbs for breakfast? Grains such as oats and oatmeal are acid-forming foods, even though they do have other benefits. . Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. We avoid using tertiary references. Due to their density, steel-cut oats are cooked with a higher ratio of liquid than rolled oats. In fact, this "prebiotic" quality is the primary reason the UMass Medical School'sCenter for Applied Nutritionpromotes the consumption of steel cut oats among people with inflammatory bowel disease. Additionally, the soluble fiber in oats happens to include one called "Beta-glucan" or "-glucan," according to the Harvard School of Public Health. But before we explore these benefits further, let's talk about the basic components of overnight oats. Steel-cut oats offer a subtle nutty flavor, owing to their shape, which exposes multiple surface areas to the toasting that's part of their processing. (Good for the Stomach? Depending on the size of your Instant Pot, you may find it makes sense to prepare multiple servings of steel cut oats at a time. The best way to ensure that your steel cut oats are alkaline is to prepare them with an alkaline liquid and add some fresh fruits or vegetables to the mix. All rights reserved. For example, instant oatmeal has a 5.5-6.5, while steel-cut oats have a pH of 7.0-8.0. They contribute to the sour taste of oatmeal and have antioxidant properties. U.S. Department of Agriculture, Agricultural Research Service. Steel-cut oats, and, in fact, all oats, are a rich source of fiber. As always, it all depends on how your body reacts to different types of acidic foods. As evidence of the detrimental effects of phytates accumulates, reports on alleged beneficial effects have also emerged. From a nutritional standpoint, steel cut oats are almost indistinguishable from rolled oats (viaInside the Mill). Oatmeal is not a common trigger food in people with acid reflux, and in general, incorporating high fiber foods such as oatmeal may help prevent symptoms. This mineral combines with other nutrients to improve bone health and reduce inflammation. There are some activities you may do to reduce the acidity of oats. This is fantastic news for anyone who desires to switch to an alkaline diet. [pH, Kiwi Juice], Is Peanut Butter Acidic or Alkaline? The research paper consisted of a review of the then-current body of scientific knowledge regarding the roleof-glucans in preventing and treating metabolic syndrome, a cluster of conditions that together are associated with a higher risk of heart disease and stroke, according to Mayo Clinic. For this reason, it can take up to 30 minutes to cook steel cut oats on the stovetop, whereasit only takes between two and five minutes for rolled oats (via Healthline). Everything Explained, Top 10 Ways to Get Rid of Acid Reflux Fast. One of the most important benefits of eating oatmeal is its high fiber content. Its a bland, low-fat food that wont upset your stomach. Steel cut oats are whole oat groats that have been cut into pieces on a steel buhr mill. Conversely, foods with little to no fiber can actually leave your metabolism operating more slowly, according to Zuckerbrot. Phytic acid is found in plant foods, and it can bind to minerals like calcium, magnesium, iron, and zinc in the gut (1). Also, you can cook your oatmeal with coconut milk to make it less acidic. "Steel-cut oats have prebiotic benefits because they become the food that feeds the probiotics (aka 'good' protective bacteria) . Both oat types are better choices than other forms, such as instant oats, which have a GI of about 83. To get steel cut oats, the oat kernel (called a groat) is cut into two or three pieces with a sharp blade. Versatile & Endlessly Customizable. So definitely check your manual before proceeding. For example, pasture-raised chickens that eat a diet of bugs and greens produce eggs with a more alkaline whites and a less acidic yolks.On the other hand, factory-farmed chickens that eat mostly corn and soy produce eggs with more acidic whites and less alkaline yolks. That means you simply won't get all the nutrients that may be the reason you're eating the oatmeal in the first place! In fact, it remains "relatively intact"as it moves through the digestive system, according to theMayo Clinic. Bring water to a boil in a medium saucepan (with a lid). 1. Steel-cut oats have a GI score of about 53, and rolled oats of about 57. In a bowl, mash 1 banana. They also have several health benefits. Erazo-Castrejon et al . This is because they contain a balance of both minerals. Steel cut oats are a low glycemic index food. MNT is the registered trade mark of Healthline Media. The cooking method will affect the oats' texture, but not their flavor. The pH of steel-cut oats (dry):It has a pH of 5.9 to 6.3. Because oats do not contain gluten, they are a safe alternative for people with celiac disease. All rights reserved. Whether you believe muesli is alkaline or acidic, one thing is for sure its a delicious and nutritious way to start your day! But oats are usually eaten with other ingredients. Remove from the heat and then stir in the coconut oil, cinnamon and a dollop of the non-dairy yoghurt. They can be used in place of other types of oats in just about any recipe, or as a satisfying, fiber-rich breakfast option.. Most types of milk, including plant-based varieties, are acid-forming, so it also doesnt matter what type you choose if youre looking for less acidic options. Reduce heat to low and simmer for about 3 minutes or until soft. Both steel-cut and rolled oats have comparable health benefits. Please note that you're also slowing down your metabolism if you're doing any of these things. The pH of Steel-cut oats is around 5.9 to 6.3. They harvest and process oats to various degrees, creating different oat products. Unlike rolled oats which are highly processed, steel-cut oats are dense and chewy as a result of being passed through sharp, steel blades that cut them into thin slices that helps retain more fiber and protein. It takes longer to cook than rolled oats, but the extra time is worth it for the delicious taste and nutritional benefits.So, are steel cut oats alkaline? Oats are not acid forming. Add toppings or mix-ins too! When the float valve drops, the oats are ready to eat! People watching their blood sugar, such as those with diabetes, may want to choose lower GI foods whenever possible. We're here to talk about steel cut oats, the original oatmeal, the oatmeal that has its roots in an oat preparation technique that's been around for 32,000 years (via New Scientist). These cereals are all high in alkalizing properties, which can help to promote a healthy pH balance in your body. However, the majority of the time, they tend to be more on the alkaline side.This means that if youre looking for an oat variety thats less likely to cause acidity in your body, you should look for one thats labeled as alkaline. On the other hand, if youre trying to increase your intake of acid-forming foods, then youll want to choose an acidic oat variety. Therefore, if youre particularly susceptible to cardiovascular issues, it might be a good idea to include oatmeal in your diet. Cooked oatmeal (dry) has a pH of 5.1 to 6.2. Old-fashioned Oats, or Rolled Oats. Extraction of this color with methanol, and high-pressure liquid chromatography indicated a direct association of this color with the phenolic acid or avenanthramide content of the oat. The oat, or common oat, plant Avena sativa is a cereal grain people grow for its seeds. The pH of cooked oatmeal (dry): Cooked oatmeal (dry) has a pH of 5.1 to 6.2. You can also add a bit of baking soda to your oatmeal to help neutralize the acidity. You can add fresh fruit, nuts, or yogurt to make it tastier and more nutritious. -9 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran. Pity the poor, misunderstood steel cut oat, quite possibly one of the world's hardest-working yet least-appreciated grains. . Its also high in vitamins and minerals like magnesium, iron, copper, and manganese.Rye bread: Rye bread is a good option for those who cant tolerate wheat or gluten. Overall, I found that I loved overnight oatmeal made with steel cut oats. They also found a meta-analysis (a data analysis using multiple studies addressing roughly the same topic) demonstrating that among people with diagnosed hypertension, an increase in fiber intake in general (not specifically soluble fiber) helped to reduce blood pressure. Steel-cut oats may take longer to digest, reducing spikes in blood sugar. Steel-cut oats, which arecomprised of hulled oat grains cut into small nuggets with a steel blade, can probably be best be described as the oat-version ofrisotto. While oats are cooking, heat a skillet over LOW heat and add almonds . Oatmeal, as a general rule, is acidic, which is one of the reasons why it can . The pH of cooked oatmeal (hot) has a pH of 5.3 to 6.2. Dont get oats and oatmeal mixed up because oats are a raw form of whole grain that is unprocessed, whereas oatmeal is a rolled or processed healthy food. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. This will help neutralize any acidity and give you a delicious and nutritious breakfast that will start your day off right! PHYTATES: A BENEFICIAL ROLE? Instructions. And inthe case of "Scottish oats," the pieces are ground still smaller into a cornmeal-like consistency, which is how oat-meal got its name (via Bob's Red Mill). The inner kernels of the oats are processed to make Steel Cut oats or Irish oats. Steel-cut oats take longer to digest, helping you to stay full longer and causing less of a rise in blood sugar. A 1/4 cup of steel cut oats requires 3/4 to 1 cup of water whereas a 1/4 cup of rolled oats needs 1/2 cup of water. Steelcutoats organic also have the best amino acid balance of all cereal grains. Inflammation in the gut can result from Lectins, which can also interact with the body's immune system, resulting in joint pain and even cancer. Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level. A 2015 review notes that consuming 3 g of beta-glucan fiber each day can lower coronary heart disease risk and reduce blood cholesterol. If half an hour seems like too much time to spend on prepping breakfast in the morning, there is a way to have a fresh batch actuallywaiting for you in the morning. Here's a breakdown of the different types of oats: Steel-Cut Oats When the whole oat groat is split into pieces. Moreover, oats are very high in antioxidants and phenolic compounds, especially avenanthramides. A heartier meal will keep you from becoming hungry as quickly and reduce the possibility of snacking on high-fat, sugary foods that can aggravate acid reflux. Acid reflux is a common condition that can be caused by a variety of factors. One solution is to use less acidic fruits in your recipe. Quick or instant oats often undergo other processes, such as precooking the oat and then drying it out. 0.45 milligram pantothenic acid/vitamin B5 (5 percent) Benefits. 2004-2023 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Steel cut oats are particularly great because they are only very minimally processed. 2.5 grams fat. Helps You Feel Fuller, Longer. An update: I've recently discovered Bob's Red Mill Quick Cooking Steel Cut Oats. Stir with a wooden spoon to prevent from sticking. Research published in the January 2005 issue of "Gut" linked a high fiber intake to a reduced risk of acid reflux symptoms. Acidic cells = fat, sickness and disease Alkaline cells = fit, ease,and rejuvenation Dr. William Howard Hay, in 1933 wrote "The most fundamental cause of disease, i.e. Alkaline foods are those that have a high pH level. Lectins, as a type of protein, have the potential to harm humans when consumed in large quantities. Oatmeal on its own may have acid-forming properties, but there are some ways to make your morning oatmeal easier for your digestive system. Add almond butter, coconut milk, or oil and a flavor of choice and remove from heat. Stir in the steel cut oats and salt. Theres a lot of debate over whether oats are alkaline or acidic. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); https://healthlylife.net/https://healthlylife.net/, Best Air Purifiers For Smoke Under $100 - Top Picks of 2020. LRA tests help you know the foods that are healthy immune-tolerant for you. Could be such a useful grain on this diet. What the authors were not able to pinpoint based on the existing research waswhysoluble fiber seems to protect against hypertension, which will have to be the subject of further study. Other antioxidants found in oatmeal help remove free radicals from your body, thus preventing oxidative stress and damage to your cells. Oat milk is made from oats and is acidic. Why Eat Alkaline Foods? Manufacturers of instant oat products might also add other ingredients, such as flour or sugar to give more body or flavor. Another option is to use oatmeal that has been pre-soaked in water. Its also beneficial for maintaining blood sugar levels and preventing constipation. Oatmeal is also a good source of antioxidants, which can help to protect the body against damage caused by free radicals. Fat: 2.5 grams. They are also high in magnesium and low in B6. Oatmeal is one of the most popular breakfast foods out there. However, when it comes to alkalinity, there is one grain that stands out above the rest: amaranth. Add them to a recipe. In addition to beta-glucans, oats are a good source of various antioxidants called phenols. Chocolate Chip Cookie Dough: mix in 2 tablespoons of cashew butter and 1 tablespoon of mini chocolate chips. Additionally, fiber is known to help control cholesterol levels and blood sugar, making oatmeal an exceptionally beneficial food for people with diabetes or heart disease. 5. Just like most grains, oatmeal is an acid-forming food. Can poor sleep impact your weight loss goals? And that's important because high cholesterol levels are associated with a greater risk of heart disease and stroke,according to the Centers for Disease Control and Prevention. "Authorized health claims in food labeling are claims that have been reviewed by FDA and are allowed on food products or dietary supplements to indicate that a food or food component may reduce the risk of a disease or a health-related condition," says the FDA. So, if oats dont increase acid reflux, what does?if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healhealth_in-large-mobile-banner-2','ezslot_7',114,'0','0'])};__ez_fad_position('div-gpt-ad-healhealth_in-large-mobile-banner-2-0'); Many things can cause acid reflux, including lifestyle factors such as eating too much or too quickly, drinking carbonated beverages, etc. The truth is, it depends on how you prepare them. Your email address will not be published. Because of this association with their size, they are also sometimes known as pinhead oats. Is Oat Milk Acidic? Research shows that regular dietary intake of oats improves blood sugar levels and lipid profiles in people with Type 2 diabetes. But are they alkaline? There is some debate on whether oats make you acidic or not. If you discover that oatmeal is too acidic for you, try a different type of oats. Along with the soluble fiber that scientists have found may be associated with lowering cholesterol and blood pressure (via theJournal of Nutrition and Metabolism), steel cut oats are also rich in insoluble fiber. However, if you follow a low-acid diet, you must know whether the foods you love eating can trigger your acid reflux or GERD symptoms. Likewise, you can substitute steel cut oats forpolenta, or for the grits inabig ole plate of shrimp and grits. For many, oats provide a welcome high-fiber option, since many gluten-free foods are low in fiber.Because there may be a risk of cross-contamination with wheat products, people with celiac disease should read product labels to make sure their oats are truly gluten-free. Cook until steel-cut oats are thick and creamy.