Question

Oats vs Quinoa -  A Boon For Health Freaks!

Dr.Sanjeev Kumar Singh · Accepted Answer

These days, you will find quinoa as a part of breakfast, lunch or dinner of many youngsters. This ancient cereal is a boon for health freaks as it contains millions of nutritional benefits.

On the other hand, oats also work wonders when it comes to health. Here, we will discuss about both the best cereals in the world.

Oats:

These days everyone has become conscious about their health and prefer consuming food and diet that are good for their health. Oats, scientifically known as Avena sativa, are breakfast for many people because of its nutritional and healthy cholesterol-lowering properties. This cereal helps in balancing blood sugar and keeping people away from depression.

Quinoa:

Quinoa is the ancient cereal which has become the talk of the town again. It has become the favorite food item for all health freaks. This grain is also known as the mother grain .

This cereal is gluten-free, rich in protein, vitamin E, phosphorus, calcium, iron and fiber and one of the few foods that contain an adequate amount of all nine amino acids.

Nutrition Comparison of Oats and Quinoa :
Components Oats Quinoa
Total Fat 10.8 g 6.1 g
Protein 26.4 g 14 g
Fiber 16.5 g 17 g
Calcium 8 % 4 %
Carbs 103 g 64 g
Saturated Fat 1.9 g 0.7 g
Calories 607 368
Macronutrients:

The micronutrients present in quinoa are starch, monounsaturated fat, polyunsaturated fat, saturated fat, lactose, maltose, glucose, etc. While the macronutrients present in oats are total fat, total carbohydrate, saturated fat, proteins, calcium, iron, magnesium, potassium, zinc, etc.

Benefits of eating Quinoa and Oats
Oats Benefits

Oats are rich in antioxidants including avenanthramides
Avenanthramides helps in lowering the blood pressure levels
Oats help in improving blood sugar levels
It also helps in weight loss
It is also used to make facial scrubs
Consuming oats in breakfast also helps in curing asthma
It also helps in providing relief from constipation and irritable bowel movements
Oats contain vitamins, minerals, antioxidants like thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron
It contains fiber (soluble and insoluble) that helps in lowering cholesterol and maintains blood glucose levels
Quinoa Benefits

Quinoa contains almost twice as much fiber as other grains
It is one of the most protein-rich foods
It contains lysine which helps in tissue growth and repair
It is gluten-free and beneficial for people who are gluten intolerance
Quinoa is very high in protein and contains essential amino acids
It helps in improving metabolic health
This grain is very high in anti-oxidants
Side effects of eating Oats and Quinoa
Cons of Oats

You should not consume oats if you feel difficulty in swallowing or chewing
Poorly chewed oats can result in blockage of the intestine
Regular consumption of oats can create problems related to disorders of the digestive tracts including esophagus, stomach and intestines
Cons of Quinoa

Quinoa seeds have a natural coating of saponins which can cause irritation in the stomach
Caution is advised if you are consuming quinoa with other agents containing antioxidants properties
Homemade Oat and Quinoa Recipes
Here we have provided some minute-cooked mouthwatering recipes which will keep your healthy:

Oat and Quinoa cereal
Ingredients:

cup dried fruit (such as barberries, cranberries, or goji berries)
cup oats
cup well-rinsed quinoa
cup raisins
1 spoon salt
spoon ground cinnamon
spoon ground cardamom
Milk
Maple syrup
Toasted pumpkin seeds (pepitas)
Toasted walnuts (for serving)
How to make:

Mix quinoa, fruits, salt, cinnamon, cardamom and add 4 cups of water
When it is boiled, cover the lid and let it sit overnight
Reheat the cereal in the morning by stirring it occasionally (add water if needed)
Serve this delicious breakfast with milk, maple syrup and walnuts
Oats with quinoa and chia seeds
Ingredients:

1/4 cup cooked quinoa
1/4 cup uncooked rolled oats
1/2 cup milk
2/3 cup water
1 tablespoon chia seeds
1/4 teaspoon ground cinnamon
1 packet Truvia or 1 tablespoon brown sugar
1/4 teaspoon vanilla extract
1 medium banana, sliced
1/4 cup chopped pecans
How to Cook

Take a small saucepan and combine cooked quinoa, rolled oats, milk, water, chia seeds
Cook for 5-6 minutes until the mixture is thickened
Add cinnamon, brown sugar and vanilla extract
Cook for 30 seconds more and than remove from heat
Serve the delicious recipe in the bowl and top with the chopped pecans
Conclusion: Both oats and quinoa are the best cereals you can have in your day. While oats help in balancing sugar levels and provide relief from irritable bowel diseases, quinoa nowadays is high in demand because of its million of goodness.

It is high in proteins and fiber and enriched with antioxidants that help in making the immune system stronger. You are advised to consume quinoa more in comparison to oats as quinoa will provide more health benefits in low calories.

Benefits of Quinoa And Its Side Effects Tips

Oats vs Quinoa - A Boon For Health Freaks!

Oats vs Quinoa - A Boon For Health Freaks!