Rice flakes or oatmeal – A comparison
Oatmeal is considered very healthy and is preferably eaten for breakfast in this country. In many parts of the world, however, rice flakes are preferred. These are also rich in vitamins and minerals, easy to digest and contain less fat and calories. Are rice flakes healthier than oatmeal?
To make rice flakes, rice is first cooked, then rolled and dried so that the rice grains become plates or flakes. These can then serve as the basis for muesli or rice pudding. Rice flakes have a very good nutrient profile, especially when the whole rice grain is used. Here are some advantages:
- Carbohydrates: Rice flakes are a rich source of carbohydrates that provide the body with lots of energy.
- Fiber: Rice flakes contain a lot of fiber, which supports the digestive system and can help lower cholesterol levels.
- Vitamins and minerals: Rice flakes are a good source of vitamins and minerals, including iron, thiamine, niacin and vitamin B6.
- Low in fat and calories: Rice flakes are low in fat and calories, making them a good choice for anyone who wants to lose weight or control their weight.
- Gluten-Free: Rice flakes are naturally gluten-free, making them a good choice for people with celiac disease or gluten intolerance.
- Easily digestible: Rice flakes are considered easy to digest and are therefore suitable for people with digestive problems.
Health Benefits of Oatmeal
Oats are also an excellent source of fiber, help regulate digestion, can help lower cholesterol and keep blood sugar levels under control (see: How Oatmeal Aids Digestion and Lowers Cholesterol).
Oatmeal and rice flakes in comparison
Compared to rice flakes, oat flakes contain more fiber and protein, while rice flakes contain more carbohydrates and less fat and calories.
Oatmeal has a lower glycemic index
Oatmeal has a lower glycemic index than rice flakes. This means that oatmeal raises blood sugar levels more slowly and more evenly than rice flakes. Therefore, oatmeal is more recommended for people with type 2 diabetes or prediabetes, as well as anyone who wants to control their blood sugar.
Rice flakes are naturally gluten-free
Rice is naturally gluten-free. Oatmeal, on the other hand, can contain gluten, but there are also gluten-free versions. People with celiac disease or gluten intolerance can use rice flakes without hesitation.
Oatmeal contains beta-glucan
Oatmeal contains the fiber beta-glucan, which helps lower cholesterol levels and can therefore improve heart health. Beta-glucan also helps regulate blood sugar levels and promotes healthy digestion.
Rice flakes and oatmeal are rich in B vitamins
Both rice cereal and oatmeal are a good source of B vitamins, including thiamine, niacin and vitamin B6, which help support the nervous system, promote healthy skin and hair, and help produce red blood cells. In a direct comparison, rice flakes actually contain slightly more B vitamins.
Nutritional values in comparison
The following table shows the approximate nutritional values of the two foods in 100 grams each (actual nutritional values may vary depending on brand and processing method):
- 389 calories
- 13.7g protein
- 6,9 g Fett
- 66.3g carbohydrates
- 0.9g sugar
- 10.6g fiber
- 54 mg calcium
- 4.7 mg Iron
- 138 mg Magnesium
- 410 mg Phosphor
- 362 mg Potassium
- 2 mg Natrium
- 3,2 mg Zink
- 0,5 mg Thiamin (B1)
- 0,1 mg Riboflavin (B2)
- 0,7 mg Niacin (B3)
- 0,1 mg Vitamin B6
- 56 µg Folat (B9)
- 366 calories
- 6.7g protein
- 0,5 g Fett
- 81.8g carbohydrates
- 0.2g sugar
- 1.1g fiber
- 10 mg calcium
- 1.5 mg Iron
- 50 mg Magnesium
- 130 mg Phosphor
- 110 mg Potassium
- 1 mg Natrium
- 1,2 mg Zink
- 0,6 mg Thiamin (B1)
- 0,1 mg Riboflavin (B2)
- 3,5 mg Niacin (B3)
- 0,1 mg Vitamin B6
- 29 µg Folat (B9)
Conclusion: Which is healthier – oatmeal or rice flakes?
Overall, oat flakes contain more healthy ingredients in a direct comparison, especially more protein and fiber. Oatmeal is probably a better choice for diabetics due to its lower glycemic index.
Rice flakes can be interesting for athletes and people with physically demanding jobs because they provide a lot of energy with little fat and calories. If you consistently avoid gluten, you can use rice flakes without hesitation. However, there are also gluten-free versions of oatmeal.
In summary, both oatmeal and rice flakes have a good nutritional profile. Both foods can contribute to a healthy and balanced diet. (vb)