Muesli vs Oats - Which is Better For Weight Loss?

Are muesli and oats the same thing? We often come across this question. Today we will clear out this confusion by discussing in detail about both the cereals.

We often found these two culinary items in our kitchens or pantry area. Both are yummilicious in taste but are very different from each other.

Muesli

Muesli is an uncooked mixture, invented by a Swiss nutritionist, that contains nuts, fruits, seeds, grains and oats. You can consume it with hot/cold milk or yogurt. It can also be cooked on a stove to create a hot muesli breakfast.

This sustenance contains high fiber and is filled with whole grains that provide long-lasting energy in the body. Muesli is commonly found in pancakes, bread and cookies.

Oats

Oats (also one of the components of muesli) are breakfast for around 90% of people nowadays because of its nutritional and healthy cholesterol-lowering properties. Over the past few years, oats have become the most popular health food. It is a rich source of vitamins, minerals, fiber and antioxidants.

Nutrition Comparison of Muesli and Oats:

COMPONENTS	MUESLI	OATS
Total Fat	5.6 g	10.8 g
Protein	11 g	26.4 g
Fiber	7.7 g	16.5 g
Calcium	8.3 %	8 %
Carbs	66 g	103 g
Saturated Fat	0.9 g	1.9 g
Calories	258	607

Muesli and Oats Nutritional Value

The macronutrients present in Oats are total fat 17%, total carbohydrate 34%, saturated fat 9%, proteins 53%, calcium 8%, iron 41%, magnesium 69%, potassium 19%, Zinc 41 %, etc.

While on the other hand, Muesli contains total fat 4%, saturated fat 2%, sodium 1%, potassium 9%, total carbohydrates 19%, dietary fiber 27%, calcium 8.3%, iron 12%, etc. Both muesli and oats are healthy to eat and provides sufficient nutrition in our body.

Benefits of Muesli and Oats

Muesli:

• It contains less sugar and fewer calories.
• It contains a high amount of fiber and whole grains
• It also helps in improving the metabolism
• You won’t find yourself starving after an hour of consuming muesli
• Muesli contains beta-glucan that helps in reducing cholesterol levels by up to 10 percent and helps in keeping the heart-healthy
• Muesli contains nuts and fruits that are enriched in proteins, omega 3 fatty acids, potassium, fiber, vitamin E, C, B12, etc

Oats:

• 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
• They also 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

Side effects of Muesli and Oats

Cons of Muesli

• It is loaded with extra sugar, fats, carbohydrates, fats, and unnecessary calories
• It contains healthy ingredients such as fruits, nuts, dry fruits, etc but the negative part is these all are toasted in oil making them high in trans-fat and sugar

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

Homemade Muesli with Oats Recipes

There are different ways you can cook and enhance their taste.

1. Muesli with Milk:

   Procedure:

   • Pour 4 cups of grains in a large bowl
   • If you are using oats, make sure they are rolled oats and not quick-cooking oats
   • Add one cup of nuts to it
   • Mix one cup of dry fruits
   • Combine all the ingredients
   • Store it in an airtight container
   • Mix it will hot/cold milk or yogurt
   • Serve your muesli with milk or yogurt

   Enjoy each bite of this yummy and healthy muesli. You can also add some spices to add an exotic flavor to your muesli. A small amount of cinnamon, ginger, cardamom, nutmeg, cloves, etc could be added into your basic muesli recipe to give it a delicious taste.

2. Chai-oat Bircher Muesli:

   Ingredients

   • ½ cup of muesli
   • ½ cup of rolled oats
   • ½ cup of chai tea (made with 2 tea bags)
   • ¾ grated green apple
   • ¼ sliced green apple
   • ½ teaspoon cinnamon
   • a pinch of ground cardamom, ginger
   • 1 spoon of honey
   • 1 teaspoon of vanilla extract in a bowl

   Procedure:

   • Combine one after the other ingredients and prepare a mix
   • Cover it and leave it overnight.
   • Serve the mixture with sliced apple and yogurt in the morning.

   Enjoy the tasty bites.

Oats and muesli, both are easy to make and are the best options for your breakfast. You can also have them in your brunch time as well. They both keep the stomach full for a long time which helps you to ignore your hunger for junk foods. Both are rich in nutrition and taste delicious.