Quinoa vs oats: which is better for weight loss: If you’re trying to lose weight, you’ve probably heard about oats and quinoa as two of the best foods to add to your diet. They’re two of the most popular healthy foods that often come to our mind when we think of losing weight, in breakfast bowls, lunch salads, and even on Instagram. But when it comes to shedding kgs, which one should you be adding to your plate more often? Is quinoa healthier than oats or vice-versa?
The truth is, both are excellent choices. Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, explains that quinoa and oats are both whole grains rich in fibre, protein, and essential nutrients. They keep you full for longer and support healthy weight loss.
Why oats for breakfast are a classic choice to lose weight?
Oats are packed with beta-glucan, a type of soluble fibre that helps lower cholesterol, control blood sugar, and keep hunger at bay. “For weight loss, I recommend rolled or steel-cut oats instead of instant oats. The less processed they are, the slower they digest, giving you lasting energy,” Kadam shares.
A simple bowl topped with nuts and fruits makes for a filling, low-calorie meal that doesn’t leave you craving snacks an hour later.
Why quinoa is a nutritional powerhouse
Quinoa may look like a grain, but it’s actually a seed and a powerful one at that. Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs. That’s why it’s especially popular among vegetarians and vegans.
“Quinoa is high in both protein and fibre, which helps with digestion and curbs unnecessary snacking. It’s a great choice for lunch or dinner,” Kadam explains. It’s naturally gluten-free, making it ideal for those with sensitivities.
Quinoa vs oats: Which is more nutritious
So how do they stack up against each other?
- Protein: Quinoa wins here, with complete protein that’s great for vegetarians and vegans.
- Fibre: Oats take the lead, thanks to beta-glucan, which supports heart and blood sugar health.
- Micronutrients: Quinoa is rich in iron, magnesium, potassium, and zinc. Oats shine with manganese and B vitamins.
- Calories: Both are low in calories when cooked, making them equally weight-loss friendly.
Who should eat what?
Still confused? Here’s a simple guide:
Choose oats if you:
- Struggle with high cholesterol or blood sugar levels
- Want a quick, light breakfast that keeps you full
- Prefer easy-to-make meals
Choose quinoa if you:
- Follow a vegetarian or vegan diet
- Have gluten sensitivity
- Need a healthy substitute for rice at lunch or dinner
So, quinoa or oats, which is healthier?
At the end of the day, Kadam believes it’s not about choosing one over the other; it’s about balance. “Oats are a fantastic choice for breakfast because they’re light and easy to digest. Quinoa is perfect for lunch or dinner since it’s protein-rich and filling. Including both in your diet not only adds variety but also supports sustainable weight loss,” she says.
So, the next time you’re wondering whether to cook quinoa or make a bowl of oats, remember: you don’t need to pick sides. Together, they can make weight loss a whole lot easier.