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