What breakfast is healthier for your heart?

Oat is higher in soluble fibers, in particular beta-glucane, than MIL, Lauri Wright, PHD, RDN, Director of Nutrition Programs and Associate Professor at USF College of Public Health.

She said oats are also slightly higher in calcium and potassium, while the millet is higher in niacin and folate. Although oat flour and millet are rich in manganese, phosphorus and magnesium, millet provides antioxidants that can help reduce oxidative stress.

The two options are naturally gluten -free, but oats are more likely to be contaminated cross with gluten. So, if you have celiac disease, look for “certified gluten -free oats,” said Lindsay Malone, MS, RDN, dietitian and nutrition instructor at the Western University Western Medicine School.

“In the large scheme of things, these grains are not so different in terms of nutrition. It is easy to hang on to individual nutrients, but both are whole grains, rich in fiber and nutrients,” added Malone.

Key advantages for the health of oat flour and millet

Oat flour has been well studied for its role in heart healthIn particular with regard to cholesterol and blood sugar.

“Soluble fiber helps reduce LDL, stabilize blood sugar and can lower blood pressure by improving arterial flexibility,” Wright said.

Millet has been linked to a lower risk of type 2 diabetes And improved satiety due to slowly digested starchs.

Studies also suggest that millet can support healthy blood sugar and can modestly lower blood pressure thanks to its magnesium content, which supports vascular relaxation.

How do taste and texture differ?

Oat has a creamy texture and a earthy but fairly neutral flavor, which makes them versatile and easy to use in sweet and savory dishes. Conversely, the millet is more nut, lighter and slightly sweet, with a more soft or soft texture.

“It reminds me of a soft quinoa,” said Malone. “I like it better for salty dishes, but I may be in a minority.”

Millet soaking during the night, or at least for several hours, can help soften it and give it a more creamy texture, which makes it better for morning porridge.

Fillings that you can add to stimulate nutrition

Oat flour and millet can be improved in terms of nutrition with additional garnishes.

Wright suggests adding these ingredients to your porridge, whether from oats or millet, to increase their nutritional value:

• Fresh fruits such as bays, bananas in slices, diced apple or pomegranate seeds add antioxidants, vitamin C and natural sweetness.
• Seeds such as almonds, nuts, chia, flax seeds or pumpkin provide healthy omega-3 for the heart, proteins and minerals such as zinc.
• Spices such as cinnamon, turmeric or nutmeg add flavor and benefits for additional sugar health.
• Dairy products such as a spoonful of Greek yogurt or soy milk strengthen proteins and calcium.

What grain should you choose for breakfast?

In the end, oats and millet are excellent choices for your plate. Malone notes that oats can win because they are generally easier to find and cheaper.

“You can cring them in flour or use whole in a variety of recipes, and they are soft when cooked compared to MIL, which can have a more grainy texture,” she said. “However, the millet is ideal for a change of rhythm.”