Oats vs Quinoa - A Boon For Health Freaks!

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 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:

1. Oat and Quinoa cereal

   Ingredients:

   • ½ cup dried fruit (such as barberries, cranberries, or goji berries)
   • ½ cup oats
   • ½ cup well-rinsed quinoa
   • ¼ cup raisins
   • 1 spoon salt
   • ½ spoon ground cinnamon
   • ¼ 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
2. 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.