Calories, Fat and Protein When it comes to brown rice vs. oats, these two differ in their calorie content. One cup of cooked brown rice provides 216 calories, while one cup of cooked oats provides 145. That means eating a serving of oatmeal as opposed to rice saves you 71 calories.
Oats Benefits:
Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.
Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. Oats is a healthier choice for your day to day meals as compared to white rice. Its good to substitute your white rice with oats every now and then.
Weight Loss:
A single cup of cooked rice contains 216 calories while the same amount of oats has only 145 calories. You don't have to feel guilty about eating a hearty breakfast; a bowl of oatmeal will keep you feel fuller longer preventing you from feeling the need to snack throughout the morning.
A Bowl of Oatmeal May Help Reduce Belly Fat
According to a study that looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats.
You'll Manage Your Weight Easier
Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.
Low glycemic index (GI)
Steel-cut oats have a GI score of about 53, and rolled oats — of about 57. Steel-cut oats may take longer to digest, reducing spikes in blood sugar. Both oat types are better choices than other forms, such as instant oats, which have a GI of about 83.
When you replace rice with oats your body deals with lesser carbohydrates which means less sugar for your body and if you are involved in tedious physical activity you body might use the energy stored up either from belly fat or buttocks fat and so on. The resultant effect then is loss in body weight.
Easy to digest: As rice is easy to digest, it is great for boosting the metabolic rate, which accelerates the weight loss process. 2. Low in fat: 100 gm of uncooked rice has just 0.6 gm fat. Ironically, it has less fat than the so-called healthy grains like oats and quinoa, which people consume for weight loss.
Barley, with its nutty flavor and chewy texture, makes for a fantastic substitute for brown rice. Not only does it offer a unique taste, but it also provides a range of health benefits. To use barley as a substitute, start by rinsing it thoroughly and then cook it in a ratio of 1:3 with water or broth.
Oats are considered one of the natural superfoods, which are nutrient-rich foods seen as beneficial to your health. Some other examples of superfoods are blueberries, salmon and broccoli. Oats are a natural superfood because they are 100% whole grain with minimal processing, and contain vitamins, minerals and fibre.
Normal cooking takes little away from oats. In fact, cooking helps release some nutrients that your body can't extract from raw oats.
Both types of oats contain more or less the same amount of nutrients. But if you are looking for a healthier version then steel-cut is better as they are less processed and contain minimum chemicals. If you are particularly trying to shed kilos, steel-cut oats are better as they contain a high amount of fiber.
You should wash the oats anyway to remove dust and/or pollution that could be in the package. Soaking oats only made them cook faster. Leaving them for a night to soak don't waste any energy and in the morning they can be prepared in less time with less heat for a shorter time. The white water comes from starch.
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.
Compare 100 calories of baked potato to 100 calories of oatmeal, and you find a bit less protein (3 grams vs. 4), a bit more starch (18 grams vs. 16) and a similar mineral profile (potatoes have more potassium, but oats have more selenium). But potatoes beat out oats in just about every vitamin, as well as fiber.
Overall, quick-cooking rolled oats and instant rolled oats really don't make a difference when it comes to taste and nutrition. Their chewy texture is slightly smaller and thinner than rolled oats, but they still can be used the same way and don't lose any of their benefits.
However, steel cut oats beat out rolled oats in two areas, fiber content and density, which make steel cut oats the best bang for your nutritional buck. Whole grain oats, sometimes referred to as oat kernels, are made up of three parts: the germ, the brand, and the endosperm.
Mix with water, low-fat milk, or plant-based milk.
"Top with cinnamon and 1 to 2 tablespoons good fat [such as] walnuts or flaxseeds." Young also says adding fruit on top is the best way to make your bowl sweet and still make oatmeal for a flat belly.
Eating oatmeal 3 times a day can help you lose weight. Oatmeal is packed with fiber and low in calories, oats are the perfect solution for those looking to maintain or lose weight. What's more, their soluble fiber can help to reduce cholesterol levels as well as inflammation in the body.
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas.