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

FAQs

Is quinoa a good substitute for oatmeal? ›

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 the ultimate breakfast food. 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.

Quinoa generally has a low glycemic index score, making it a favorable choice for those concerned about blood sugar levels. The GI of oatmeal can range from low to moderate, depending on factors such as the processing method and the type of oats. Steel-cut oats typically have a lower GI compared to instant oats.

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

Quinoa comes out ahead when it comes to its magnesium content — it offers 118 milligrams per serving, compared to oatmeal's 61 milligrams — but oatmeal offers more than five times the amount of iron found in quinoa. Magnesium and iron allow your cells to produce energy.

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 considered a carbohydrate because it contains many carbs per serving. Although it contains some protein, the macronutrient distribution is closer to what you find in other grains and starches.

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.

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.

Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. They also have a slightly lower impact on blood sugar.

What has more carbs, quinoa or oatmeal? ›

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.

Quinoa can be consumed anytime – at breakfast, lunch or dinner. But it is best to eat healthy food like quinoa before going to bed. It induces sleep, because it relaxes the muscles, due to its high magnesium and protein content. “One can eat one-two cups of cooked quinoa in a day.

Quinoa has a glycemic index of around 53, so it won't cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse.

Transfer quinoa to a medium pot with water (or broth) and salt. Bring to a boil, then lower heat and simmer, uncovered, until quinoa is tender and a white "tail" appears around each grain, about 15 minutes.

To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa). Soak uncovered at room temperature for at least 2 hours, or overnight.

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.

Just be sure you're buying the “unsweetened” variety of toasted quinoa flakes. The recipe you see above is my banana oatmeal muffins, made with quinoa flakes as a one to one replacement for the rolled oats, by weight.

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.