Why this Oatmeal & Quinoa Recipe is a Winner (2024)

FAQs

Are oatmeal and quinoa good for you? ›

Quinoa and Oatmeal Micronutrient Content

Iron promotes red blood cell function, while magnesium contributes to healthy bones and teeth. Both oatmeal and quinoa serve as excellent sources of folate, or vitamin B-9, a nutrient that supports your metabolism and plays a role in mental health.

With its nutty taste, quinoa can provide you with plenty of protein and flavor in an oatmeal alternative. In addition to its impressive protein content, quinoa is loaded with fiber, iron, magnesium, and folate ( 3 ). Best of all, quinoa oatmeal can be super easy to make.

Quinoa is a healthier grain for people living with diabetes and those at risk of developing the condition. This whole grain is rich in vitamins and minerals. Other whole grains that are good for people living with diabetes include brown rice and steel-cut oats.

Quinoa and oats contain similar kilojoule and protein content per 100g, less fat in quinoa, less carbohydrate in oats and just over four times more fibre in oats.

The Bottom Line. Quinoa is a great whole-grain source and has a high fiber content for optimal digestion, steady blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain option for people with celiac disease.

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

The health benefits of quinoa and brown rice are similar. Th ey're both gluten-free, a good source of minerals and fiber, and they both support healthy digestion. Either ingredient can be substituted for white rice in most recipes.

While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa.

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. Most grains don't have all the amino acids needed to make a protein.

Is rice or quinoa better for you? ›

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Oatmeal has also been shown to decrease blood glucose in 14 patients with uncontrolled T2DM [11]. In contrast, eggs are identified as a food that might raise plasma LDL-C [12], or that could potentially alter glucose metabolism and lead to diabetes [13].

According to The Academy of Nutrition and Dietetics (AND), there are some foods which should be eaten in proper moderation. Even the healthy food items like quinoa and oatmeal can be harmful to your health, if not taken in moderation.

Quinoa Is High in Fiber

Quinoa is an excellent source of dietary fiber, which plays a significant role in managing cholesterol levels. Foods high in fiber, like quinoa, bind to bad cholesterol in your small intestine and reduce its absorption into the bloodstream. It's then moved into the colon for elimination.

So without labelling, both quinoa and oats can be considered 'super' 'foods' (note the differentiation from 'superfoods'). If I had to choose one over the other...... I think the real clincher would be the price....... homebrand oats work out at around $1.60/kg, compared to over $20/kg for quinoa.

Not only is it packed with protein and fiber, but it's also a complex carbohydrate meaning it digests more slowly in your body. So if you're like me and you hate feeling famished mid-morning, quinoa is a great thing to add to your daily breakfast routine.

Eat oatmeal. Research shows that a daily bowl of oatmeal can lower your levels of total cholesterol and artery-clogging bad cholesterol. (High cholesterol levels can be a contributing factor to heart disease.) Those oats can work pretty quickly, too, notes Czerwony.

Additions to make it healthier

Here are some foods to pair with oatmeal to bolster its protein or fat content: a couple of spoonfuls of nut butter, nuts, or seeds. a scoop of protein powder. beaten egg whites (mixed into oatmeal while cooking) or a fried egg on top.

Nicknamed a “superfood,” quinoa is a complete source of protein, which means it contains all nine amino acids, and it's also a great source of fiber (it contains more than any other grain) and heart-healthy fats.