Nutrition, Wellness
Oats vs Wheat for Weight Loss

Oats vs Wheat for Weight Loss

Oats and wheat are some of the most popular cereals in the world. Both are high in protein and fibre and provide a lot of health benefits.

It is always a great idea for you to consume these grains. In this article, we will discuss the advantages and drawbacks of oats vs wheat, especially as pertains to weight loss.

Oats is one of the most common cereals globally and is eaten by more than half of the world’s population. Oats as a dish is the healthiest breakfast you might eat.

They are high in protein and fibre, which helps regulate metabolism and also helps in weight loss.

On the other hand, Wheat is a type of grass that is ranked as the third most-produced cereal after maize and rice.

Since it is so common because of its productivity, it also offers many health benefits. Wheat is commonly used in bread and cakes and pastries.

Wheat is also widely used for the manufacture of beer.


Oats vs Wheat for Weight Loss

Macronutrients found in wheat are proteins, carbs, dietary fibres, total sugars, monosaccharides, disaccharides, soluble fibres, insoluble fibres, monounsaturated fats, polyunsaturated fats, etc.

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


Oats are abundant in antioxidants, including avenanthramides, which help lower blood pressure levels.

Consuming oats improves blood sugar levels and also helps in weight loss. Eating oats for breakfast also helps to treat asthma.

It also helps to offer relief from constipation and irritable bowel movements and can also make facial scrubs.

Oats contain vitamins, minerals, and antioxidants such as thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.

It contains fibre (soluble and insoluble) that helps lower cholesterol and maintains blood glucose levels.

On the other hand, wheat helps prevent cancer of the colon and encourages digestive health. It is very high in nutrients and fibre.

It also reduces the risk of health problems when consumed correctly and decreases the risk of obesity.

Fibre present in wheat helps to reduce the risk of constipation.


Do not eat oats if you have trouble swallowing or chewing as poorly chewed oats can contribute to intestinal blockage.

Regular oat intake can cause digestive tract disorders, including the oesophagus, stomach, and intestines.

Wheat contains high gluten content that fuels an increase in weight, so people on a strict diet must avoid wheat intake. It may also prove difficult for some people to digest it.

Wheat can also cause allergic reactions, such as wheezing, nausea, etc., to certain people.


Looking at oats vs wheat products and their benefit in terms of weight loss, it’s necessary to remember one main truth.

If you’re a person who’s on a low-carb diet and you want to lose weight, then the oats will be better because they’re mostly unrefined. Most wheat products are very refined or processed.

This means that many things have been stripped away and a few things that have been added.

Low carbohydrate diets should be low on carbohydrates and aim to get higher overall quality nutrition.

Processed wheat goods are not going to do this for you. Most of the goods made from oats would mainly be various types of oatmeal.

Wheat also has stuff like gluten, which oats don’t. Oats also have a much lower impact on the insulin level in terms of how it can increase it.

Another angle of the oats vs wheat debate is accessibility. Wheat is good enough to regulate carbohydrate intake, but the problem is that you can consume it in too many different foods.

And even though you might concentrate on the complex carbohydrate density of wheat products, it will still be hard to minimize the refined carbohydrate portion.

Access to foods containing any form of wheat is too simple, so it is troublesome for anyone who wants to diet and lose weight.

Oats, on the other hand, are not in as many foods as wheat. Oats are not a staple of certain diets, such as those of people who come from certain cultures.

Oats can also be cooked to add to their nutritional value while maintaining the total carb content down.


The starch content of wheat is around 70% lower than oat, which is around 66%.


Both whole wheat flour and oats are rich in dietary fibre-the whole wheat flour has 13.1 g of dietary fibre per 100 grams, and the oat has 10.6 g of dietary fibre.

Oat has less sugar than whole wheat flour. Whole wheat flour has 1g of sugar per 100 grams, and oat does not contain large quantities.

Both whole wheat flour and oats are high in calories, dietary fibre, iron, potassium, and protein. Oat has more thiamin. However, whole wheat flour contains more niacin.


The nutritional contents of oats vs wheat (100g each) below using 2020 USDA and NIH data are as follows;

Both wheat and oats are high in calories, dietary fibre, iron, and protein. Oat is a great source of calcium.

Oat is an excellent source of potassium. Wheat flour has more riboflavin, niacin, and folate, however, oats contain more pantothenic acid and Vitamin B6.

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


In conclusion, both oats and wheat are a major dietary component due to these plants’ agronomic adaptability.

They offer ease of grain storage and ease of conversion of grain into flour for nutritious, palatable, interesting, and satisfying foods.

Also, oats and wheat are the essential sources of carbohydrates and protein in most countries.

Both oats and wheat are ideal for good health. They have a decent amount of nutrients and keep us from having many diseases.

Comparatively, you must consume more oats than wheat, since they are among the healthiest grains on earth and are also gluten-free.

To be effective, a low-carb diet has to include other items. You need to make sure that you get proper nutrition from other foods.

You need to follow an exercise routine that you can stay consistent with.

You must look at unhealthy habits, such as heavy drinking and smoking, and decide what can be done to regulate them, etc.

Wheat and oats have been the focal point of this piece, but it is important to note that the target would be consistent with being effective with a low-carb diet.

That’s why you need to concentrate on the full variety of foods you eat, how much you consume, and when you consume them.

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