How to Take the Starch Out of Steel-Cut Oats

By Katherine Philipp

Oatmeal makes a filling and delicious start to your day. However, those who are conscious about their starch intake might want to reduce the amount of starch they're receiving from their grain-based breakfast. Steel-cut oats are whole-grain oats, and are very chewy due to their starch content, which is higher than that of other oat varieties. While you cannot remove all of the starch in steel-cut oats, you can reduce the amount of starch you ingest by soaking and slow-cooking the grains. If you are very concerned about starch, consider enjoying other varieties of oatmeal that are less starchy.

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Enjoying oatmeal for breakfast ensures a healthy start to your day.

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Step 1

Measure out your desired amount of oats and place them in a bowl of water.

Step 2

Allow the oats to soak overnight. This will soften the starchy core of the oat, making each grain less chewy and neutralizing its natural acid.

Step 3

Add one part soaked steel-cut oats to four parts fresh water and boil until the porridge begins to thicken.

Step 4

Reduce the heat and allow the mixture to simmer for 30 minutes, stirring occasionally. Heat helps turn starches into sugars, and slow-cooking will allow the starch to turn into sugar slowly. The slow conversion process will keep you from experiencing a sudden spike in your sugar intake, which can have negative effects on your health.