Oatmeal vs. Cream of Wheat: Which Is Healthier?

Comforting, affordable and versatile, oatmeal and cream of wheat are breakfast staples in many homes. Here’s how oatmeal and cream of wheat compare, including their nutritional differences and health impacts, as well as who might benefit from them.

While oatmeal and cream of wheat are often enjoyed the same way, they are made from completely different ingredients.

Oats are the edible seed of Avena sativa or oat plant, which is a type of grass. Oats are naturally gluten-free and their nutrition varies depending on the level of processing they undergo.

The most common forms include:

• Steel Cut Oats: Steel-cut oats are made by cutting whole oats, also known as oat groats, into smaller pieces. Steel-cut oats have a chewy texture and contain more protein and fiber than rolled or instant oats.
• Oatmeal: Oatmeal is made by steaming and flattening oat groats. They cook much faster than steel-cut oats (usually in about 5 minutes), but are lower in protein and fiber.
• Instant oats: Instant oats are rolled very thin and often precooked. These are the types of oats used in instant oatmeal packets, such as flavored products that may contain more than 3 teaspoons of added sugar per serving.

Although they undergo some processing, all oat products contain the entire oat grain and are therefore considered 100% whole grain.

Cream of wheat is made from wheat, specifically a refined wheat called farina. Farina is a finely ground wheat product made from the endosperm of the wheat grain, consisting primarily of starch. Cream of wheat has a smooth, creamy texture that some people prefer over oats.

Unlike oat flour, cream of wheat is not considered a whole grain because it is not made from the whole wheat grain. Cream of wheat also contains gluten, making it unsuitable for people with celiac disease and non-celiac gluten sensitivity.

When it comes to gut health and satiety, oatmeal is the clear winner. One of the most significant differences between oatmeal and cream of wheat is their fiber content, which is essential for gut health and helps you feel full after eating.

A ½ cup (40 grams) serving of oatmeal contains 4 grams of fiber, while the same serving of cream of wheat has only 1.3 grams. Oats are rich in a type of soluble fiber called beta-glucan, which is fermented by gut bacteria in the large intestine. This process leads to the production of short-chain fatty acids (SCFAs), which support overall gut health.

Research also suggests that consuming oats may promote the growth of beneficial bacteria, including Bifidobacteria And Lactobacilli species, both in healthy individuals and in people suffering from certain digestive diseases, such as celiac disease.

Because oats are significantly higher in fiber than cream of wheat, they are generally a better option for maintaining healthy blood sugar levels. That said, some varieties of oats are more beneficial than others due to their higher fiber content.

Fiber slows digestion, causing blood sugar to rise more gradually. Steel-cut oats are one of the best choices because they are higher in fiber and protein than rolled or quick-cooking oats. Like fiber, protein helps slow the absorption of sugar into the bloodstream, promoting better blood sugar control.

Steel-cut oats also have a low glycemic index (GI), which measures how quickly a food raises blood sugar levels. Steel-cut oats have a GI of 53, which is considered low, while cream of wheat can have a GI of up to 74, which is considered high. Like cream of wheat, instant oats have a high GI of 75, meaning they will have a greater impact on blood sugar than steel-cut oats.

Research suggests that choosing minimally processed oats, such as steel-cut oats, results in a more gradual increase in blood sugar and insulin levels after eating compared to more processed, ready-to-eat oat products.

As mentioned above, oatmeal is a better overall choice for satiety, gut health, and blood sugar.

Here are some groups that could benefit from choosing oats:

• People who want to increase their daily fiber intake
• People who want to support cholesterol management
• Those who have diabetes or prediabetes
• People who want to increase their consumption of whole grains
• People with celiac disease and those with gluten intolerance

Although oats are generally considered the most nutrient-dense choice, cream of wheat can still be part of a balanced diet. Unlike rolled oats or steel-cut oats, cream of wheat is typically enriched with iron and B vitamins, including folic acid, which may be helpful for people who need to increase their intake of these nutrients.

Cream of wheat may benefit people who:

• Prefer a smooth and creamy texture
• Those who need a dietary supplement with iron or B vitamins
• Those who need low-fiber foods, such as those recovering from diverticulitis

Here’s how a 40-gram serving of common types of oats compares nutritionally: