The magnesium present in quinoa and oats also helps reduce blood pressure naturally by inducing blood vessel dilation. Oats and quinoa both have good amounts of proteins. Walnuts can significantly reduce blood cholesterol, rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. 0. 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%. Oats don’t affect HDL cholesterol or triglycerides. Cream of Wheat vs Oatmeal: Which Is More Healthy? You can have oats in the form of instant oats, which cook faster. Studies also have shown that oatmeal has some heart-healthy benefits. Dr. Heidi Fowler answered. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. “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. 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. It is always better to buy plain, unflavored oats. Meanwhile, quinoa contains heart-healthy fats that help boost good cholesterol (HDL). The glycemic index of a food ingredient depends on its ratio of dietary fiber and sugars. Quinoa is an ancient, high-protein, gluten-free grain that has recently exploded in popularity. Antioxidants in quinoa, such as quercetin and kaempferol, may reduce the risk of chronic diseases like cancer. Both foods have a medium glycemic index and many nutrients. photos from www.wikipedia.org. 5. 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. 1. Meanwhile, the calories in quinoa mainly come from protein, dietary fiber, and starch. Over the years, there have been many research studies that have proven the benefits of oatm… 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. Oats also reduce cravings and helps you lose weight. Both foods are also good sources of fiber though oats have a lot more of it than quinoa. Therefore, celiac patients are advised to eat only those oats that have been certified as “pure” or “gluten-free.”. Having the same cereal every day of the week would be boring anyway. Health claims on food labels are claims by manufacturers of food products that their food will reduce the risk of developing a disease or condition. As far as vitamins and minerals are concerned, quinoa has higher quantities of most of them as against oatmeal. The Cheerios box says it will lower my cholesterol 4% and a friend lowered her cholesterol 30 points by adding oatmeal to her breakfast. But the fiber in quinoa mostly consists of insoluble ones which are associated with reduced risk of diabetes. 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. Oats also contain trace amounts of vitamin K, which is not present in quinoa. Comparing them only in terms of nutritional value doesn’t suffice, as there is much benefit beyond that, which needs more research. The findings have been published in the British Medical Journal. The carbs in quinoa mostly consist of insoluble fibers, starch, and small amounts of sugars. (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. The fat content in quinoa mainly consists of oleic acid, palmitic acid, and linoleic acid. "I have been very successful in lowering cholesterol in many of my clients. This prevents weight gain from snacking on unhealthy foods. Both are high in: Fiber ; can contribute to a healthy cholesterol lowering plan. Studies are limited, however, and results are mixed. Does Oatmeal Lower Cholesterol? Oatmeal is made of ground oats that can be made into a variety of foods, including porridges, cookies, and snacks. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. 24 years experience Psychiatry. Other important amino acids such as proline and methionine are present in both foods. Reduce cholesterol with daily oatmeal. Oatmeal, that sturdy breakfast food from your grandmother's kitchen, has a lot going for it. The same serving of quinoa, on the other hand, has around 21 grams of carbohydrates with three grams of dietary fiber. Quinoa and oats can be consumed in a number of ways. The fibers in oatmeal are mostly soluble. Beta-glucan, one of the most important oat fiber is known to reduce cholesterol levels. Oatmeal has more than three times the calories than quinoa. Oats have a good amount of fiber, which helps you feel full for a longer period of time, keeping hunger at bay. Quinoa has less proteins compared to oatmeal—quinoa has four grams and oatmeal has 17 grams. 0. So, more or less, both grains have similar minerals with slightly different proportions. ½ cup uncooked quinoa contains more calcium, iron, magnesium, potassium, zinc, folate and vitamin E. 0 comment. Quinoa can be added to thicken soups, consumed as a porridge, added to salads, or eaten as a side dish. When comparing quinoa vs oatmeal for bodybuilding, oatmeal has more carbs and proteins than quinoa, but it is higher in calories, too. Oats for Weight Loss: Oats contain soluble fibre that gives you a feeling of satiety and prevents you from reaching for an unhealthy snack. Fiber is known as an effective element for weight loss. Scientific evidence suggests a high-fiber diet lowers cholesterol levels. It also has good amounts of magnesium, manganese, and phosphorus—about 16%, 32%, and 15% respectively. Cooking up more quinoa could lower your risk of heart disease by improving total cholesterol, triglycerides, and lowering LDL, according to recent research studies. Oatmeal contains three times the amount of carbohydrates than quinoa. Inflammation is a risk factor for developing Type 2 diabetes, since quinoa has anti-inflammatory properties; it reduces the risk of developing Type 2 diabetes.Quinoa in India: In India, Quinoa is called bathua.ALSO READ: Workout Snack: Recipe for Muscle Building*Images courtesy: © Thinkstock photos/ Getty Images, Oats Recipe: 10 Delicious Breakfast Recipe with Oats, Workout Snack: Recipe for Muscle Building. Quinoa has a glycemic index of 53 for a 150-gram serving, while that of oatmeal is 55 for a 250-gram serving. Both quinoa and oats have potassium, which helps reduce high blood pressure. The quality of proteins in oats are just as good. The other minerals in quinoa include copper, zinc, selenium, and potassium. Quinoa is the seed of a plant scientifically known as Chenopodium quinoa, and is usually pale yellow in color. 3. The arteries become narrower and more rigid, a condition known as atherosclerosis. Oatmeal doesn’t contain vitamin E, but contains six percent vitamin B6, 51% thiamin, eight percent riboflavin, 14% folate, and five percent niacin. New research adds to earlier evidence that among the whole grains, oats are the most effective choice when it comes to lowering cholesterol. Lysine is present in oats as well. All rights reserved. Here are eight health benefits of quinoa and oatmeal. Quinoa. When you eat quinoa and other foods that lower your LDL cholesterol, you slow down the rate of atherosclerosis and reduce your risk of developing coronary heart disease, congestive heart failure and … According to a study published in Nutrition Reviews, oatmeal contains more than 20 unique polyphenols and avenanthramides. According to a study published in the Czech Journal of Food Sciences, the protein efficiency ratio (PER) in cooked quinoa is 102% to 105% to that of casein, a high-quality protein found in dairy products. Send thanks to the doctor. All rights reserved. It is a considered a complete food because of its protein content. Cholesterol: As part of a cholesterol lowering diet, oatmeal and chia seeds can help lower the levels. Cinnamon and honey together reduces the cholesterol in the arteries, lowering LDL cholesterol; helps heart health! To maximize health, include both in your diet. 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. Avenanthramides are powerful antioxidants which reduce arterial inflammation. A serving size of 100 grams of quinoa contains around two grams of fat, while oatmeal contains about seven grams. “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. Consuming oats may also help to reduce the risk of cancer. Since 1997, oatmeal has been given the status of a “qualified health claim” by the FDA. 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… Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. 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. Low-fiber and high-sugar foods have a high glycemic index, which result in a spike in blood sugar levels after a meal. Here are eight health benefits of quinoa and oatmeal. 1 doctor agrees. Quinoa is a seed/berry that contains no gluten.It can be used in the same role which oatmeal, pasta, rice, or any other grain used to play in your culinary productions. Preliminary studies show that adding quinoa to your diet significantly lowers cholesterol. Avenanthramides is a unique group of antioxidants found only in oats. They lower blood pressure — Quinoa and oats contain potassium and magnesium, which lowers blood pressure and helps blood vessels dilate, respectively. Oatmeal has a total of 66 grams of carbohydrates, which include 10 grams of dietary fiber for a serving of 100 grams. Oatmeal contains five percent calcium, 26% iron, and the amounts of magnesium, manganese, and phosphorous are 44%, 246%, and 52% respectively. Quinoa vs Rice: Which Is More Nutritious? Soluble fiber can reduce the absorption of cholesterol into your bloodstream. A morning bowl of oatmeal can give you benefits towards heart health, including lowering your cholesterol. Also, most of the calories in oatmeal come from carbs including sucrose, starch, and dietary fiber. Oats are naturally gluten-free, but they may get contaminated with wheat during the packaging process. Oatmeal contains a balanced soluble and insoluble fiber, which reduces your low-density lipoprotein (LDL), the bad cholesterol. According to the Journal of Food Science and Technology, oats have hypocholesterolemic and anticancer properties. 4. Try a bowl of oatmeal for breakfast. On the other hand, quinoa, being high in soluble fiber, also helps lower bad cholesterol. As we can see from the nutritional data, both quinoa and oatmeal are low in saturated fat, sodium and total cholesterol and this is ideal to promote heart health, for those with diabetes etc. Lowers cholesterol. 4. Still, one recent report suggests the cholesterol-lowering abilities of this little brown seed are more pronounced in men, lowering their cholesterol level nearly 10%. ). Oatmeal contains soluble fiber, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body. Many of them have been able to go off of their medications—or never had to start them. And many use the seed to promote good digestion and relieve constipation. According to a study published in The American Journal of Clinical Nutrition, oats are effective in … Oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal. Copyright © 2020 - FoodsForBetterHealth. It reduces blood sugar, insulin, and triglycerides. 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. Oats also help to improve the metabolic rate, and are known to normalize blood sugar levels. The seeds can also be popped like popcorn, or ground and used as a flour. Quinoa is a good option for gluten-intolerant people, or those who suffer from celiac disease. Although oats don’t contain gluten, they contain a similar protein called avenin. Oatmeal contains soluble fiber which is beneficial in lowering cholesterol level in our bloodstream. https://www.ncbi.nlm.nih.gov/pubmed/25694675, https://www.ncbi.nlm.nih.gov/pubmed/19878856, What Is Cherimoya? Researchers in Britain and the Netherlands found that a high-fiber diet consisting of whole grains like oats, lowers the risk of colorectal cancer. 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. However, when buying oats, you should be wary of added sodium chloride and sugar. Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. Quinoa has seven milligrams of sodium per 100-gram serving, while oatmeal has two milligrams. Quinoa and oatmeal both make healthy additions to any diet, but each offers their own special nutritional benefits. These polyphenols show anti-inflammatory and anti-itching activity that protect against heart diseases and skin irritations. 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. 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. Home > Food Facts > Quinoa vs Oatmeal: Nutritional Values and Health Benefits Compared. Just like oats, quinoa also keeps you satisfied for a longtime and fights hunger pangs. Oats for Reducing Cholesterol: The fibres present in oats heal to ‘clump’ or soak the cholesterol. 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 good amounts of iron and calcium, and provides two percent and eight percent of the recommended intake of calcium and iron respectively. It also absorbs less calories and fat, which aids weight loss.Quinoa for Cholesterol: Quinoa should be included in your diet if you are trying to reduce cholesterol, as it can bring down cholesterol levels and increase HDL cholesterol. This is because it contains fiber and protein, both of which slow the digestion process. Oats can be used in making breads, cookies, biscuits, probiotic drinks, breakfast cereals, and flakes. 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. Quinoa is considered a complete protein source as it provides all the essential amino acids. 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. Quinoa: Oats aren’t the only cholesterol-fighting whole grain. ABSTRACT. 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… Oatmeal has good amount of potassium, zinc, and copper compared to quinoa. You can also include eggs, fruits, nuts, and other nutritious foods on the remaining days in a week. A 100 gram serving of quinoa contains 120 calories, while the same serving of oatmeal contains 389 calories. Lew Robertson / Getty Images Start Eating Steel-Cut Oatmeal . You can safely include both foods in your diet, and preferably have them for breakfast. Both the foods have their own health benefits. 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