Oats are one of the healthiest foods rich in nutrients, and if you have ever bought pre-packaged oats or have seen pictures of oats on the internet, the wheat ears in the design must have caught your attention, and made you wonder if oats are wheat? Or where does oats come from? If it is not wheat, what is the difference between them?
Oats are very popular all over the world just like rice, but many do not know which plant it is, how it grows, and how to treat it … Hence many questions begin, especially from people who are working on weight loss or who suffer from allergies to gluten.
Is oats the wheat? No, oats are not the same as wheat, and it does not come from it and does not have any relationship to it, but they are somewhat similar in both shape or composition with many differences and differences … Do not worry. I will explain in the following everything about the difference between oats and wheat.
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Is oats the wheat?
As I told you, oats are not wheat and are not close to it, but oats come from the plant (Avena sativa), which means oats in Latin. This plant grows in fields completely similar to wheat fields and is harvested when the oats are leached and the oats pass through different processing stages until it reaches its final form that you eat Be it flour, chips, or milk …
Oats and wheat are similar in shape and plant, as well as some nutrients, but there are many differences between them.
The difference between oats and wheat
Both oats and wheat are among the most popular whole grains worldwide, but oats are not the same as wheat, and the differences are in the following 10 points:
10 – Use oats and wheat
When it comes to oats, you have many options to prepare and eat to the degree that makes it more than capable of being a healthy alternative to wheat, and it may be outdone in many cases in both flavor and texture.
You can eat oats as a breakfast meal and it can be a main ingredient in the main meal, as well as a great choice as a healthy snack when you feel hungry, and you can rely on it to prepare light and healthy desserts,
Types of oats
In general, it is possible to distinguish between 5 types of oats according to the stages of manufacture that passes through and the final form of them:
- Oatmeal Flakes: These are oatmeal grains that are thinned out.
- Quick oatmeal: It is an oatmeal that requires much less cooking time, and is prepared by slicing the oats into small pieces and then parchment.
- Instant oats: This is oats that are cooked fully or partially, so that you can eat them directly.
- Oatmeal: It is the closest thing to raw oats, which are only sliced.
- Oat bran: It is very similar to wheat bran and is a good source of dietary fiber.
There are many methods of preparing oats, and the choice between them usually depends on the shape of the oats:
- Oatmeal flakes: You can eat it directly by relying on instant oats, and you can cook oats with water or milk, or soak them overnight.
- Oatmeal: It can be a great substitute for regular white flour, whether in recipes that are baked or fried, and you can also eat it by soaking it for a while.
- Oat milk: It is a healthy, delicious and nutritious plant milk that can be relied upon as a substitute for regular milk in all recipes that depend on it.
As for wheat, it also provides many choices, as raw wheat is converted into: plain white flour – semolina – barley – bulgur … They are considered basic ingredients in many Arab and international recipes, besides that they are also used as building materials such as roofs and hats made of straw …
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9 – Calories in oats and wheat
Both oats and wheatgrass are high in energy, but oats are better than wheat! Every 100 grams of oats contains 389 calories and 100 grams of wheat contains 332 calories.
Thus, whether you are eating oats or wheat, you have to pay attention to the amount of calories, the problem does not lie in the calories in them, as 390 calories are considered appropriate in exchange for eating a healthy meal rich in nutrients.
So where is the problem? The problem lies in the possibility of eating a large amount of calories through additives if you do not pay attention to them. One tablespoon of peanut butter will provide the plate with 65 calories and a cup of whole milk 140 – 180 calories, and dried fruits or nuts will add a lot … Thus, this oatmeal can easily cross the 700-calorie threshold.
On the other hand, you can prepare a healthy low-calorie dish through the correct selection of ingredients and their quantities. You can rely on peanut butter, nuts and dried fruits, but with measured amounts.
You may be interested: oatmeal recipes for breakfast … 6 recipes and 9 healthy reasons to eat oats
8- Dietary fiber in oats and wheat
Also, both oats and whole wheat (whole wheat in particular) are high in dietary fiber, so every 100 grams of oats contains 10.6 grams of fiber while the content in wheat reaches 13.1 grams.
The difference does not lie in the amount, but rather in the quality of the fiber. The fiber in wheat is insoluble, while the oats are water soluble.
And when it dissolves in the digestive system, it forms a gel that promotes bowel movement and supports the digestive system. It also fills the stomach and thus gives a feeling of quick satiety by consuming fewer calories.
Oatmeal, thanks to its fiber content, is considered one of the foods with a low glycemic index, meaning that it does not cause a rise in the level of blood sugar, and this not only means maintaining weight, but also reduces the possibility of developing type 2 diabetes, in addition to the balance of the blood sugar level protects from feeling Fast hunger and craving for carbohydrates.
You might be interested: 18 foods that cause hunger that we always eat
7 – Oats and wheat proteins
Oats and wheat have a good protein content, as every 100 grams contains 16.9 grams of protein, this is for oats, while wheat contains 9.6 grams.
Protein is important for all vital processes in the human body from building tissues and muscles to the functioning of organs and hormones … and thus you need protein, as well as protein helps to increase the metabolism rate (the metabolic rate is the rate of calories that are consumed on a daily basis) and this increase can reach up to 30 %.
Starting your day with protein and healthy fats works to reduce the hunger hormone and stimulate the satiety hormone, in addition to the fact that protein requires a longer period in the digestive process and thus will provide you with satiety for a long time.
It May Interest You: The 34 Most Important Dietary Sources of Protein Necessary for Your Body
6 – Vitamins in oats and wheat
Unrefined wheat and oats contain a large variety of vitamins that the body needs, the most important of which are:
- Vitamin A has a content of 2.7 micrograms per 100 grams of wheat, while oats contain none.
- Vitamin E has a content of up to 0.58 mg per 100 grams of wheat, while oats contain no amount of it.
- Thiamine has a content of up to 0.297 mg per 100 g of wheat, as opposed to 0.763 mg for oats.
- Riboflavin has a content of up to 0.188 mg per 100 g of wheat, as opposed to 0.139 mg for oats.
- Niacin has a content of up to 5.347 mg per 100 g of wheat, as opposed to 0.961 mg for oats.
- Panthonic acid has a content of up to 0.297 mg per 100 g of wheat, as opposed to 0.763 mg for oats.
- Thiamine has a content of up to 1,011 mg per 100 g of wheat, as opposed to 1,349 mg for oats.
- Vitamin B6, with a content of up to 0.191 mg per 100 g of wheat, as opposed to 0.119 mg of oats.
5 – The mineral content of oats and wheat
Both whole wheat and oats are the most important sources of minerals, the most important of which are:
- Calcium with a very high content of up to 33 mg per 100 g of wheat, as opposed to 54 mg for oats.
- Iron is also as high as 3.7 mg per 100 g of wheat, as opposed to 4.7 mg for oats.
- Potassium content up to 394 mg per 100 g of wheat, as opposed to 429 mg for oats.
4 – Benefits of oats and wheat
Oats have a long list of benefits, the most important of which are:
- Rich in highly effective antioxidants.
- Works to lower the level of blood pressure.
- Maintains blood sugar balance and prevents diabetes.
- Great, easy way to lose weight in a healthy way.
- It is essential in many skin care and exfoliation recipes.
- Eating it regularly for breakfast can be an effective treatment for asthma.
- It works to support the digestive system and protect it from various problems.
- Reducing harmful LDL cholesterol.
While the most important benefits of whole wheat are:
- Maintains the health of the digestive system and prevents colon cancer.
- It improves digestion.
- Rich in nutrients that the body needs.
- It helps in losing weight and prevents obesity and its health problems.
- It treats various cases of constipation.
3 – Side effects of oats and wheat
Oats and wheat are like any other food and despite being safe and healthy foods, they can cause some side effects for some people, the most important of these side effects:
- You should not eat oats, which are difficult to chew, as it may cause a blockage in the intestine. Also, regular consumption of it can cause some people to have gastrointestinal disturbances.
- As for wheat, it contains a high content of gluten and thus causes weight gain, also some people suffer from allergies to wheat and gluten in particular, which is represented by problems at the level of the digestive system.
2 – The gluten content of oats and wheat
Wheat is naturally rich in gluten and many people suffer from allergies to it, and perhaps this is the most important reason behind many questions about oats, from is oats the wheat to does oats contain gluten?
Raw oats are completely free of gluten, but unfortunately some of the manufacturing processes that go through can add gluten to it, so you must make sure of the oats before purchasing them and read a phrase such as: “gluten free” or “0% gluten” or “factory without gluten” …
1 – Allergy to oats and wheat
Oats and wheat are safe foods, but as I previously told you, some people suffer from allergies to it, whether from oats or wheat, especially the gluten it contains, but on the other hand, oats can be the best alternative to many foods that cause allergies.
- Oatmeal is the best substitute for wheat flour for people who are sensitive to gluten.
- Oat milk is a great alternative to regular milk for people who suffer from allergies to lactose (milk sugar) or for people who suffer from allergies to nuts and cannot consume types of milk made from them, such as: almond milk …
Is oats the wheat? Oatmeal is not wheat, and each has its own nutritional content, benefits and effects … now you know them all!