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Last Updated: Jul 20, 2023

Oats vs Wheat - Which One Makes A Healthiest Breakfast?

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Dr. Sanjeev Kumar SinghAyurvedic Doctor • 15 Years Exp.BAMS
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Oats and wheat are among the most famous cereals in the world. Both of them are rich in protein and fiber and provide lots of health benefits. Consuming any of these grains is always a good option for you. Here we will discuss the benefits and negatives of oats and wheat.


It is among the most popular cereals in the world and is consumed by more than half of the population in the world. Oats as a dish is the healthiest breakfast one could eat. These are rich in protein and fiber which helps in balancing the metabolism and also helps in weight management.


It is a kind of grass that is ranked as the third most-produced cereal following maize and rice. As it is highly popular because of its productivity, it also provides many health benefits. Wheat is commonly found in bread, cakes and pastries. Wheat is also commonly used in the production of beer.

Nutrition Comparison of Oats and Wheat

Components Oats Wheat
Total Fat 10.8 g 2.5 g
Protein 26.4 g 13 g
Fiber 16.5 g 11 g
Calcium 8 % 3 %
Carbs 103 g 72 g
Saturated Fat 1.9 g 0.4 g
Calories 607 340


Macronutrients present in wheat are protein, carbs, dietary fiber, total sugars, monosaccharides, disaccharides, soluble fiber, insoluble fiber, monounsaturated fat, polyunsaturated fat, etc.

On the other hand, macronutrients present in oats are total fat, total carbohydrate, saturated fat, proteins, calcium, iron, magnesium, potassium, zinc, etc.

Benefits of eating Oats and Wheat

Oats Benefits

  • 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
  • Oats 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

Wheat Benefits

  • Wheat helps in preventing colon cancer and promotes gut health
  • It is very high in nutrients and fiber
  • It also helps in lowering the risk of health problems
  • Consuming wheat also reduces the risk of obesity
  • Fiber present in wheat helps in lowering the risk of constipation

Side effects of Oats and Wheat

Cons of Oats

  • Do 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 Wheat

  • It contains high gluten content which helps in weight gain, therefore, people who are on a strict diet must ignore consuming wheat
  • It can also cause difficulty to digest for some people
  • Wheat can also cause allergic reactions like wheezing, nausea, etc to some people.

Homemade Oats and Wheat Recipes

Here, we have provided the recipes of oats and wheat which will provide you complete nutrients:

  1. Banana, Wheat germ and Oats Recipe


    • 3 ¾ cups of water
    • 1 cup rolled oats
    • ⅔ cup toasted wheat germ
    • Salt to taste
    • 2 sliced banana
    • 3 spoon brown sugar
    • 1 spoon butter

    How to make

    • Combine first 4 ingredients in a medium saucepan and boil it on high heat
    • Reduce heat to the sim and cook it for 6 minutes. Stir occasionally for 3-4 times
    • Remove from heat and divide cereal among 3 bowls
    • Top the servings with banana, brown sugar and butter
  2. Oats Chapati


    • 1/2 cup oats
    • salt as required
    • 1 tablespoon ghee
    • 1 cup wheat flour
    • water as required
    • 2 tablespoon refined oil

    How to make:

    • Grind the oats until it turns into a powdered flour
    • Take a large bowl and mix wheat flour, oat flour, salt, ghee
    • Start kneading the dough by adding the water as required
    • Cover the dough with a wet cotton cloth and keep it aside
    • Divide the dough into small pieces
    • Put tawa on medium flame and let it heat
    • Make chapati from the dough and make it on tawa
    • Eat these healthy chapatis with your delicious vegetables or chutney
  3. Wheat, Oatmeal raisin cookies


    • ¾ cup of granulated sugar
    • ½ cup brown sugar
    • 1 cup butter or margarine
    • 1 spoon baking soda
    • 1 spoon cinnamon
    • Salt to taste
    • 1 ½ spoon vanilla extract
    • 2 eggs
    • 3 cups of oats
    • 1 ½ cups of heat flour
    • 1 cup raisins

    How to Cook

    • Heat the microwave at 350 degree F.
    • Take a bowl and stir sugar, butter, baking soda, cinnamon, salt, vanilla and eggs until well blended
    • Mix oats, flour and raisins into it.
    • Drop the dough by rounded tablespoon on the ungreased cookie sheet
    • Bake for 9 to 11 minutes until it turns light brown
    • Cool it for 2 minutes and remove from cookie sheet

Conclusion: Both oats and wheat are good for health. They provide a sufficient amount of nutrients and prevent us from many diseases. Comparatively, you must consume oats more than wheat as they are among the healthiest grains on the earth and are gluten-free as well.


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