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Which is healthier oatmeal or buckwheat?

Which Is Healthier Oatmeal Or Buckwheat - Healthy Grains Guide

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Breakfast has always been known as the most important meal of the day. So it’s safe to say, that you want to be making sure that you’re eating the right kind of food in the morning.

And while pancakes slathered in maple syrup may taste good, they should really be reserved for a special treat. Because they are definitely not giving you all those much-needed nutrients.

And while there are many super scrumptious fairly healthy options to choose from when you rise and shine in those early hours, there are some that are much better than others.

If you are looking for a bowl of something tasty that’s low on calories and will keep you feeling full all the way to dinner there isn’t a better option than oatmeal or buckwheat.

But which one is the better of the two? Who will be crowned the ultimate breakfast champion? Read on to find out.

Oatmeal Vs Buckwheat

Which Is Healthier Oatmeal Or Buckwheat - Healthy Grains Guide

So, let’s take a closer look at both oatmeal and buckwheat to see which option is the healthier choice. We’ll have several rounds where we will declare a winner. Most wins overall will reign supreme. 

Round One: Glycemic Index

Glycemic index, for those who don’t know, is essentially a measure of how quickly a certain food causes our blood sugar levels to rise. So, the lower the value the better. 

There is quite an astounding difference between oatmeal and buckwheat in his instance. Buckwheat is considered a low glycemic index food since its value is just 54.

However, oatmeal is seen as a high glycemic index food as its value is 79. 

Winner – Buckwheat 

Round Two: Calories

So, if you’re counting calories which of these breakfast cereals should you be opting for? Let’s take a look. 

A 100g bowl of oatmeal comes in at just 68 calories compared to a 100g bowl of buckwheat which is a whopping five times more at 343 calories.

It is worth noting though that oatmeal has 85% of its weight in water compared to buckwheat at just 10%. 

Winner – Oatmeal 

Round Three: Carbs & Fibers

When it comes to carbs there are a whole lot more in buckwheat than in oatmeal. In fact, there are around 70g of carbs in buckwheat which is approximately 24% of your intake for the day.

Oatmeal contains 12g of carbs in comparison, which makes up just under 5% of your recommended daily allowance. 

Fibers are found in carbs, so as you’d expect there’s a whole lot more fiber in your bowl of buckwheat than there is in your oatmeal.

The fiber that you’ll find in 100g of buckwheat makes up over 40% of your recommended intake whereas 100g of oatmeal will get you to just 8%

Winner – Buckwheat 

Round Four: Proteins

If you’re looking to buff up your body at the gym, you’re probably already well aware of the importance of protein. Well in a 100g serving, you’ll have 12 grams of protein in your buckwheat bowl.

For those opting for oatmeal, you’ll be scooping up just 2 grams of protein for the same serving size. 

Winner – Buckwheat 

Round Five: Fats

They can’t really battle it out for this one. You’ll be pleased to know that both contain basically no fat in them. There is some fat but it’s teeny tiny traces of the stuff. 

Winner – It’s A Draw

Which Is Healthier Oatmeal Or Buckwheat? – Healthy Grains Guide

Round Six: Vitamins & Minerals

This is a hard round because both are plentiful in many vitamins, they’re just different kinds. In a 300g bowl of buckwheat, you’ll be chomping down on tons of B2, B3, and B5 which is fantastic.

And if you opt for oatmeal, then you’ll be feeding your body full of Vitamin A, B1, and folate. 

While buckwheat does have a few more minerals than oatmeal, it is a very similar case to that of its vitamins.

While 300g of buckwheat is filled with potassium, magnesium, zinc, copper, and phosphorus, oatmeal teems with both iron and calcium. 

Overall though, I would argue that buckwheat has a richer vitamin and mineral content than that of oatmeal. 

Winner – Buckwheat

Round Seven: Diet & Weightloss

Buckwheat and oatmeal both contain too many carbs to be considered for a keto diet option. They are appropriate for a vegan and gluten-free diet, however, and can actually both be used as an alternative milk option too.

Both are also excellent options for any dieter as they are sure to keep you full right until your next meal. While both oatmeal and buckwheat work well for a bodybuilding diet, buckwheat is the better option because of its low glycemic index and complex carbohydrates. 

Winner – It’s A Draw

Round Eight: Digestive System

The fibers found in buckwheat are known for promoting a healthy gastrointestinal tract. It is also known for being associated with reducing the chances of inflammatory bowel diseases.

However, oatmeal can do wonders for your digestive system too. Consuming oats has been known to achieve healthier development of gut microflora. 

Winner – It’s A Draw

Round Nine: Diabetes

Buckwheat actually has been proven to reduce the serum glucose levels as well as the insulin spikes in your body. And this is super important because it helps to reduce the risk of type 2 diabetes.

Winner – Buckwheat

Round Ten: Cancer

Did you know that eating oats or buckwheat could actually help reduce your risk of developing cancer? You do now.

A protein that is found in buckwheat has been found to have anti-tumor activity on cancer cells and the beta-glucans that are found in oats have anti-carcinogenic properties on lung cancer cells. 

Winner – It’s A Draw

Final Thoughts – The Result

Whether you prefer a nice bowl of buckwheat or oatmeal, rest assured that you’re choosing a very beneficial and healthy breakfast. Both are great sources of all the nutrients your body needs to run well. 

But alas, only one can be crowned the overall winner. We have analyzed the many different factors and it seems clear that there is an evident overall winner. Buckwheat won a whopping 5 rounds and drew another four! 

It is quite clear that it is the overall healthiest option. It has more vitamins and minerals, more carbs and fibers, and can also help to prevent many different health implications.

It’s going to fuel your body with everything that it needs and it keeps it nice and full for longer. There really couldn’t be a better option to start off your morning. 

Now, if you are a hardcore oatmeal fan, don’t feel too disheartened. As I mentioned above, it’s still jam-packed with all the right things and is a worthy breakfast contender.  And it still won one round and drew another four. That’s pretty good going. 

And hey variety is the spice of life and a little change is good for the mind and body. Why not swap between those delicious oats and that tasty buckwheat? Eating the same breakfast every day seems pretty boring, after all. 

But I do decree that the overall winner in the battle of the healthiest breakfast is…