Are oats superior to rice?
Recently I got a question from one of my clients about choosing between steel cut oats and brown rice and if one is superior to other in terms of nutritional benefits. So here it goes...Oats (Steel Cut) are pretty comparable to brown rice in terms of their nutritional profile. Both are rich in fiber and complex carbohydrates (Unlike white rice which has it's outer fiber removed) and should be a part of a balanced diet.
Here are some more nutritional differences.
1 cup of cooked steel cut oats prepared with water and no salt:
Calories: 165 calories
Protein: 6 grams
Fat: 4 grams
Carbohydrates: 28 grams
Fiber: 4 grams (The fiber in oats is primarily soluble, which means it dissolves in water. Soluble fiber helps lower blood cholesterol and blood sugar levels)
1 cup of cooked brown rice prepared with water and no salt:
Calories: 220 calories
Proteins: 5 grams
Fat: 2 grams,
Carbohydrate: 45 grams
Fiber: 4 grams (Brown rice's fiber is mostly insoluble and aids digestive health by increasing stool bulk)
Vitamins
Both Brown rice and oats are good source of B vitamins including thiamine, niacin and B-6. B vitamins are important for muscle recovery, immune system, digestive system and heart health.
Minerals
Brown rice and oats have healthy amount of minerals that are important for our health. They both contain iron, magnesium, phosphorus, manganese, selenium and zinc. However, compared to brown rice, oats contains twice the amount of iron and zinc. Iron is very important as it is responsible or transporting oxygen to our cells. Zinc helps in boosting immunity and also aids in healing wounds.
Tip: It's best consume both brown rice and steel cut oats during the week to get the most amount of nutrients in our diet.
Comparison between white and brown rice:
Compared to white rice, brown rice contains 2-4 times more fiber, antioxidants, vitamins and minerals.
Brown Rice White Rice
Fiber (100 grams cooked): 1.8 grams 0.4 grams
Thiamine: 6 % 1 %
Niacin 8 % 2 %
Vitamin B6 7 % 5 %
Manganese 45 % 24 %
Magnesium 11 % 3 %
Phosphorus 8 % 4 %
Iron 2 % 1 %
Zinc 4 % 3 %
% of RDI (Recommended daily allowance)
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