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Last Updated: May 01, 2023

Oats vs Rice - Which Is A Better Option For Diabetic Patients?

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Dr. Sanjeev Kumar SinghAyurvedic Doctor • 15 Years Exp.BAMS
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Grains are the staple food that is consumed in an adequate amount across the world. Corn, quinoa, oats, barley, rice, and oats are few grains that provide complete nutrients to our body and people are never bored from these

Comparatively, oats have fewer calories than rice. One cup of cooked rice contains 216 calories whereas a cup of oats contains 145 calories. Let us discuss in detail about both the grains:


It is one of the healthiest grains across the world and the part of over half of the population’s breakfast. It contains less sugar content and is the best option for diabetic patients.

It is famous among people because of its nutritional and healthy cholesterol-lowering properties. Over the past few years, oats have become the most popular ‘health food’. It is a rich source of vitamins, minerals, fiber and antioxidants.


Rice is a cereal that is widely consumed by millions of people worldwide, especially in Asia. There are more than 40,000 varieties of rice grown across the globe. It provides many nutrients including B vitamins (thymine, folate, riboflavin, etc ), magnesium, zinc, carbs, iron, fiber, etc.

Rice also provides instant energy and improves bowel movement. It is to be mentioned that the nutritional value depends on the variety and cooking of the rice.

Nutritional Comparison of Oats and Rice :

Here, we will compare the nutritional values between rice and oats, two of the most popular grains in the world.

Components Oats Rice
Total Fat 10.8 g 1 g
Protein 26.4 g 11 g
Fiber 16.5 g 1.6 g
Calcium 8 % 0 %
Sugar 25 g 45 g
Carbs 103 g 28 g
Saturated Fat 1.9 g 0.3 g
Calories 607 216


The macronutrients present in oats are folate, niacin, calcium, tyrosine, serine, lusin, iron, magnesium, zinc, sodium, copper, phosphorus, etc. While the macronutrients present in rice are phosphorus, manganese, Vitamin B6, antioxidants (and is naturally gluten-free).

Benefits of Eating Oats and Rice

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 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
  • They also 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

Rice Benefits:

  • It is high in iron, calcium, Vitamin D, thiamine, etc
  • Rice helps in improving digestion
  • Rice contains antioxidants that help in preventing heart diseases and stroke
  • Rice contains fiber which acts as a shield against cancerous cells, thereby protecting the body against cancer
  • It helps in controlling blood pressure

Side effects of Oats and Rice

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 Rice:

  • A measurable amount of arsenic has been found in rice
  • It has a high glycemic index which helps in increasing blood sugar quickly, therefore patients suffering from diabetes should avoid eating rice
  • Regular consumption of rice can help you in increasing weight

Homemade Oats and Rice Recipes

Here we have also mentioned some recipes which are easy to cook and healthy to serve:

  1. Sweet and Savory Oats and Brown Rice Porridge


    • 2/3 cup cooked whole oat groats or steel-cut oats
    • 2/3 cup cooked rice (any type of your choice)
    • 1/3 cup raw unsalted whole cashews
    • 1 ½ teaspoon cumin seeds
    • 1-2 teaspoons smooth almond butter/ ghee
    • 1 ½ teaspoons jaggery
    • Pinch of ground cinnamon
    • Salt to taste

    How to Cook:

    • Toast the cashews until it turns light brown in color
    • Remove from the heat and chop well
    • Toast the cumin seeds until fragrant and grind it
    • Warm the oats and rice together with 2 spoons of water in the microwave or small saucepan. Stir well
    • Combine all the remaining ingredients and stir again to combine thoroughly
    • Serve hot in the breakfast
  2. Fried rice style oats


    How to Cook:

    • Dry roast oats until it turns golden
    • Sprinkle 2 spoons of water and cover the lid for few minutes
    • Perform this until oats are cooked soft and grains remain separated
    • Keep it aside to cool
    • Heat oil in a pan, add garlic and saute it for a minute
    • Add onion and saute till it turns golden brown
    • Add carrot and cabbage
    • Cook it for a minute and add soya sauce
    • Add pepper powder and salt to taste
    • Now add oats and cook until it is mixed it well
    • Serve hot with a tasty chutney

Conclusion: From the above discussion, we came to know that both rice and oats play vital roles in our body. Comparatively, oats have less sugar content than rice and are also a better option for patients suffering from diabetes or other problems.

If you are on a diet or wanting to shed some kilos, then you must prefer oats rather than choosing rice. Oats are ready to serve within 7 to 10 minutes while rice takes around 20-30 minutes to be cooked.