You can safely include both foods in your diet, and preferably have them for breakfast. Oatmeal contains five percent calcium, 26% iron, and the amounts of magnesium, manganese, and phosphorous are 44%, 246%, and 52% respectively. Since 1997, oatmeal has been given the status of a “qualified health claim” by the FDA. Quinoa provides three percent of the recommended daily intake of vitamin E, six percent vitamin B6, seven percent thiamin, six percent riboflavin, 10% folate, and two percent niacin. A bowl of oat bran contains about 50% more fiber than the same size bowl of oatmeal, making it more effective at lowering cholesterol and in its weight loss properties. 24 years experience Psychiatry. Does Oatmeal Lower Cholesterol? Not technically a grain, this flat and oval-shaped superfood is full of nutrients, and it’s nutritional composition is similar to most whole grains. We have compiled a quinoa vs oatmeal comparative analysis between their nutrition content, as well as their health benefits. Oatmeal, that sturdy breakfast food from your grandmother's kitchen, has a lot going for it. An article published in The American Journal of Clinical Nutrition, states that regularly consuming whole grains like oats, may create an effect equal to any antihypertensive medication prescribed to lower blood pressure. 4. ½ cup uncooked quinoa contains more calcium, iron, magnesium, potassium, zinc, folate and vitamin E. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Quinoa: Oats aren’t the only cholesterol-fighting whole grain. Oatmeal contains three times the amount of carbohydrates than quinoa. Oats for Reducing Cholesterol: The fibres present in oats heal to ‘clump’ or soak the cholesterol. Having the same cereal every day of the week would be boring anyway. Oats also help to improve the metabolic rate, and are known to normalize blood sugar levels. All rights reserved. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. 0 thank. The other minerals in quinoa include copper, zinc, selenium, and potassium. Researchers in Britain and the Netherlands found that a high-fiber diet consisting of whole grains like oats, lowers the risk of colorectal cancer. Quinoa is considered a complete protein source as it provides all the essential amino acids. Beta-glucan, one of the most important oat fiber is known to reduce cholesterol levels. The fibers in oatmeal are mostly soluble. The findings were gleaned from 24 studies that looked at blood lipids (cholesterol and triglycerides) in people who ate diets featuring whole-grain foods versus non-whole-grain control diets. Quinoa has a nutty taste, and is a gluten-free food that can be substituted for wheat and rice. A bowl of oatmeal packs 5 grams of dietary fiber. Copyright © 2020 - FoodsForBetterHealth. ). Oats for Weight Loss: Oats contain soluble fibre that gives you a feeling of satiety and prevents you from reaching for an unhealthy snack. Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Celeriac (Celery Root): Nutrition Facts, Benefits, Uses, and Recipe, 7 Healthier Alternatives to Your Favorite Fall Foods, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? 5. Oats don’t affect HDL cholesterol or triglycerides. Quinoa is the seed of a plant scientifically known as Chenopodium quinoa, and is usually pale yellow in color. Walnuts can significantly reduce blood cholesterol, rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Oats also reduce cravings and helps you lose weight. Antioxidants in quinoa, such as quercetin and kaempferol, may reduce the risk of chronic diseases like cancer. Cholesterol: As part of a cholesterol lowering diet, oatmeal and chia seeds can help lower the levels. After the quinoa vs oatmeal comparison, we can say that oatmeal has a larger ratio of vitamins and minerals than quinoa; however, both foods have almost the same vitamins and minerals. Oatmeal is made of ground oats that can be made into a variety of foods, including porridges, cookies, and snacks. The seeds can also be popped like popcorn, or ground and used as a flour. All rights reserved. Oatmeal contains a balanced soluble and insoluble fiber, which reduces your low-density lipoprotein (LDL), the bad cholesterol. 1. ABSTRACT. Meanwhile, the calories in quinoa mainly come from protein, dietary fiber, and starch. Oatmeal doesn’t contain vitamin E, but contains six percent vitamin B6, 51% thiamin, eight percent riboflavin, 14% folate, and five percent niacin. The magnesium present in quinoa and oats also helps reduce blood pressure naturally by inducing blood vessel dilation. It is a considered a complete food because of its protein content. A study published in the American Journal of Lifestyle Medicine states that consuming foods rich in whole oats, such as oat bran and oat flour, may reduce the risk of coronary heart diseases. Lowers cholesterol. According to a study published in Nutrition Reviews, oatmeal contains more than 20 unique polyphenols and avenanthramides. This is because it contains fiber and protein, both of which slow the digestion process. Both are high in: Fiber ; can contribute to a healthy cholesterol lowering plan. You can have oats in the form of instant oats, which cook faster. On the other hand, quinoa, being high in soluble fiber, also helps lower bad cholesterol. Both quinoa and oats have potassium, which helps reduce high blood pressure. Many of them have been able to go off of their medications—or never had to start them. These polyphenols show anti-inflammatory and anti-itching activity that protect against heart diseases and skin irritations. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Quinoa vs Rice: Which Is More Nutritious? Home > Food Facts > Quinoa vs Oatmeal: Nutritional Values and Health Benefits Compared. The carbs in quinoa mostly consist of insoluble fibers, starch, and small amounts of sugars. “Quinoa: composition, chemistry, nutritional, and functional properties,” US National Library of Medicine; https://www.ncbi.nlm.nih.gov/pubmed/19878856, last accessed March 29, 2017. To maximize health, include both in your diet. As far as vitamins and minerals are concerned, quinoa has higher quantities of most of them as against oatmeal. photos from www.wikipedia.org. Quinoa boosts metabolic health compared to gluten-free breads and pastas. Both foods are also good sources of fiber though oats have a lot more of it than quinoa. Quinoa has less proteins compared to oatmeal—quinoa has four grams and oatmeal has 17 grams. 0. The glycemic index of a food ingredient depends on its ratio of dietary fiber and sugars. According to a study published in Regulatory Peptides, proteins boost metabolism, increase satiety, and thus help in weight loss. Substituting quinoa or oats with other gluten-free options, increases the oxidant and nutrient value of the diet according to research done at Columbia University Celiac Disease Center. Oatmeal contains soluble fiber which is beneficial in lowering cholesterol level in our bloodstream. When comparing quinoa vs oatmeal for bodybuilding, oatmeal has more carbs and proteins than quinoa, but it is higher in calories, too. New research adds to earlier evidence that among the whole grains, oats are the most effective choice when it comes to lowering cholesterol. Quinoa for Weight Loss: You can consume large quantities of quinoa and not put on weight due to its low calorie intake. Quinoa has a glycemic index of 53 for a 150-gram serving, while that of oatmeal is 55 for a 250-gram serving. Oats can be used in making breads, cookies, biscuits, probiotic drinks, breakfast cereals, and flakes. Quinoa is an ancient, high-protein, gluten-free grain that has recently exploded in popularity. “Nutritional advantages of oats and opportunities for its processing as value added foods – a review,” US National Library of Medicine; https://www.ncbi.nlm.nih.gov/pubmed/25694675, last accessed March 29, 2017. Oats and quinoa both have good amounts of proteins. Comparing them only in terms of nutritional value doesn’t suffice, as there is much benefit beyond that, which needs more research. Quinoa and oats can be consumed in a number of ways. Although oats don’t contain gluten, they contain a similar protein called avenin. Studies are limited, however, and results are mixed. Quinoa. There are a variety of classifications for fiber, such as soluble and insoluble, viscous and nonviscous, and while all fiber seems to possess some cholesterol-lowering properties, certain types might be more effective than others. The Cheerios box says it will lower my cholesterol 4% and a friend lowered her cholesterol 30 points by adding oatmeal to her breakfast. One cup of cooked quinoa has 15% fewer carbohydrates and 60% more protein than a comparable amount of brown rice; it also has 25% more fiber, which can help lower blood cholesterol. Oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal. (adsbygoogle = window.adsbygoogle || []).push({}); https://www.foodsforbetterhealth.com/quinoa-vs-oatmeal-comparison-nutrition-benefits-32668, Quinoa vs Oatmeal: Nutritional Values and Health Benefits Compared, https://www.foodsforbetterhealth.com/wp-content/uploads/2017/03/Vitamin-D-Foods-for-Vegeterians-150x100.png, “Nutritional advantages of oats and opportunities for its processing as value added foods – a review,” US National Library of Medicine;Â, “Quinoa: composition, chemistry, nutritional, and functional properties,” US National Library of Medicine;Â. FoodsForBetterHealth. Avenanthramides are powerful antioxidants which reduce arterial inflammation. Each cup of cooked quinoa contains 222 calories, 4 grams of fat, 8 grams of protein, 5 grams of dietary fiber, 39 grams of carbohydrates, 13 mg of sodium and no cholesterol… The findings have been published in the British Medical Journal. Cooking up more quinoa could lower your risk of heart disease by improving total cholesterol, triglycerides, and lowering LDL, according to recent research studies. The quality of proteins in oats are just as good. Background: Health claims regarding the cholesterol-lowering effect of soluble fiber from oat products, approved by food standards agencies worldwide, are based on a diet containing ≥3 g/d of oat β-glucan (OBG).Given the number of recently published randomized controlled trials (RCTs), it is important to update the findings of previous meta-analyses. It is always better to buy plain, unflavored oats. 0. Here are eight health benefits of quinoa and oatmeal. Quinoa can be added to thicken soups, consumed as a porridge, added to salads, or eaten as a side dish. Lew Robertson / Getty Images Start Eating Steel-Cut Oatmeal . According to The International Study on Allergy and Asthma in Childhood, regular consumption of whole grains like quinoa, can cut down the probability of childhood asthma by 50%. They lower blood pressure — Quinoa and oats contain potassium and magnesium, which lowers blood pressure and helps blood vessels dilate, respectively. Send thanks to the doctor. Quinoa and oatmeal both make healthy additions to any diet, but each offers their own special nutritional benefits. According to a study published in The American Journal of Clinical Nutrition, oats are effective in lowering LDL and total cholesterol by 0.25 millimoles per liter (mmol/L) and 0.30 millimoles per liter respectively. However, when buying oats, you should be wary of added sodium chloride and sugar. Studies also have shown that oatmeal has some heart-healthy benefits. A 100 gram serving of quinoa contains 120 calories, while the same serving of oatmeal contains 389 calories. According to an article published in Thermochimica Acta, quinoa has more nutrients than any other grain. Oats also contain trace amounts of vitamin K, which is not present in quinoa. Cream of Wheat vs Oatmeal: Which Is More Healthy? According to a study published in The American Journal of Clinical Nutrition, oats are effective in … "I have been very successful in lowering cholesterol in many of my clients. However, the fats contained in oatmeal are healthy fats that include 111 milligrams of omega-3 fatty acids, and 2,424 milligrams of omega-6 fatty acids. According to a study published in The British Journal of Nutrition, feeding oats to infants less than six months old results in a reduced risk of asthma. Other important amino acids such as proline and methionine are present in both foods. Oatmeal is a good breakfast, whether you make it simple or dress it up with lots of fruit and nut toppings.And here’s the other beautiful thing about oatmeal… Here are eight health benefits of quinoa and oatmeal. A serving size of 100 grams of quinoa contains around two grams of fat, while oatmeal contains about seven grams. Reduce cholesterol with daily oatmeal. Quinoa is a good option for gluten-intolerant people, or those who suffer from celiac disease. Eat oatmeal to lower cholesterol levels, recommends Karen Graham, RD, owner of Integrative Nutrition Consultants in Scottsdale, Arizona. It has a good amount of an amino acid called lysine, which generally isn’t present in plant-based food sources. Lysine is present in oats as well. Thus, both grains don’t cause a major spike in blood sugar after consumption. It reduces blood sugar, insulin, and triglycerides. Quinoa has seven milligrams of sodium per 100-gram serving, while oatmeal has two milligrams. Low-fiber and high-sugar foods have a high glycemic index, which result in a spike in blood sugar levels after a meal. 1 doctor agrees. Oatmeal has good amount of potassium, zinc, and copper compared to quinoa. Quinoa shields blood vessels from damages by inflammation and fights heart diseases.Quinoa for Diabetes: Quinoa is a rich source of protein and fibre that plays an important part in regulating blood sugar levels. Oatmeal has a total of 66 grams of carbohydrates, which include 10 grams of dietary fiber for a serving of 100 grams. 4. Both foods have a medium glycemic index and many nutrients. Oatmeal has more than three times the calories than quinoa. A morning bowl of oatmeal can give you benefits towards heart health, including lowering your cholesterol. Oats have a good amount of fiber, which helps you feel full for a longer period of time, keeping hunger at bay. Fiber is known as an effective element for weight loss. Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. The fat content in quinoa mainly consists of oleic acid, palmitic acid, and linoleic acid. Oatmeal contains soluble fiber, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body. You can also include eggs, fruits, nuts, and other nutritious foods on the remaining days in a week. Also, most of the calories in oatmeal come from carbs including sucrose, starch, and dietary fiber. According to the Journal of Food Science and Technology, oats have hypocholesterolemic and anticancer properties. Dr. Heidi Fowler answered. Therefore, celiac patients are advised to eat only those oats that have been certified as “pure” or “gluten-free.”. Consuming oats may also help to reduce the risk of cancer. This is mainly due to the rich source of water-soluble dietary fibers, particularly beta-glucan, that are found in oatmeal. 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