Whole grain cereals are a quintessential part of a wholesome and balanced meal plan, especially for older adults. Among the most popular cereal varieties, wheat and oats stand as nutrient-dense options owing to their impressive health benefits. Choosing between the two depends on individual health goals, tolerance and personal choice. Take this two-minute read to explore their benefits, health impact, ways to include them in the diet and side effects.
To Optimise Your Overall Health, Shop From Our Wide Range Of Health Essentials
Nutritional content
Whole Wheat
Wheat is a staple cereal packed with complex carbohydrates, dietary fiber, B complex vitamins and minerals like iron, magnesium and good quality plant-based proteins. Whole wheat grain preserves the bran and germ layer completely, offering an abundant amount of fiber and antioxidants compared to refined wheat products.
Also Read: Maida vs. Wheat Flour: Differences, Which Is Bad for Gut Health? Find Out Here
Oats:
Oats are bestowed with more protein and soluble fiber, especially beta-glucan, which is known for its potent cholesterol-lowering trait. Aside from this, oats are a good source of manganese, phosphorus, magnesium, and antioxidants called avenanthramides, which support cardiovascular health. Oats are a gluten-free grain, while wheat contains gluten.
Health Benefits for Older Adults
Heart Health
Whole wheat contains an ample amount of dietary fiber and other vital nutrients that help reduce the risk of cardiovascular disease by diminishing cholesterol levels and supporting vascular health.
Oats are more powerful in protecting the heart due to beta-glucan, which lowers LDL ("bad") cholesterol and promotes arterial function.
Digestive Health
The Presence of soluble fiber in wheat regularises bowel movements and prevents constipation, a common digestive woe in older adults.
Oats are imbued with a good amount of both soluble and insoluble fiber, supporting digestion while also being gentler on the stomach.
Blood Sugar Control
Whole wheat has a moderate glycemic index (GI) and supports steady-release energy. However, moderation is key, as it can still raise blood sugar more than oats.
Oats, especially steel-cut or rolled oats, have a lower GI and help maintain stable blood sugar levels. This makes oats a preferred choice for older adults with diabetes.
Manages Weight
Wheat offers long-lasting energy but may not keep you as full as oats. Pairing with a protein or fiber rich vegetables may help with weight loss.
Beta-glucan in oats promotes satiety, making them excellent for weight management.
Bone Health
The vast reserves of bone-friendly nutrients in wheat such as magnesium, phosphorus and protein support bone density and proper muscle function.
Loaded with protein and minerals like manganese, oats are also valuable in augmenting bone strength and density, which is vital in ageing.
Ways to Add Wheat and Oats to the Diet
Wheat
Whole wheat bread, chapati, or pasta.
Broken wheat (dalia) porridge.
Whole wheat baked goods.
Oats
Oatmeal is a perfect breakfast option.
Oat flour is used in making wholesome pancakes, rotis, or muffins.
Oats added to smoothies for extra fiber.
Savoury oat upma or khichdi.
Side Effects
Wheat:
May cause digestive discomfort in those with gluten sensitivity or celiac disease.
Refined wheat products like maida or white bread can lead to weight gain and can surge blood sugar levels.
Oats:
Naturally gluten-free; however, it may be cross-contaminated with gluten, unless purchased from certified vendors.
Excessive intake may cause bloating due to high fiber.
Some instant flavoured oats contain added sugar and sodium, which are less healthy.
Oat Or Wheat, Which Is Healthier?
For older adults, both these cereal varieties confer numerous health-benefitting traits; however, oats have a slight edge owing to their cholesterol-lowering, blood sugar stabilising and satiety-boosting qualities. On the other hand, wheat remains a good choice for improved digestive health and variety, provided it is consumed in its whole-grain form. The best possible way to maximise nutrient intake and confer the incredible health benefits of these grains is to follow a tailored approach and incorporate them in different meal schedules.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Nutritional advantages of oats and opportunities for its processing as value added foods - a review
Prasad Rasane 1, Alok Jha 1,✉, Latha Sabikhi 2, Arvind Kumar 1, V S Unnikrishnan 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC4325078/
High-fiber oat cereal compared with wheat cereal consumption favorably alters LDL-cholesterol subclass and particle numbers in middle-aged and older men123
Brenda M Davy
https://www.sciencedirect.com/science/article/pii/S0002916523058914
