A good substitute for oatmeal is buckwheat. Buckwheat is a fruit seed that contains high amounts of flavonoids and lignans, which are both antioxidants. It also contains magnesium, which helps lower bad cholesterol and raise good cholesterol.
A 1/4-cup serving of buckwheat contains about 150 calories, along with 1.5 grams of fat, 32 grams of carbs, 6 grams of protein and 5 grams of fiber. It also contains rutin, which helps to treat high blood pressure. Roasted buckwheat has a strong and earthy taste, while unroasted buckwheat is a bit more mild. Buckwheat is a yang food, which means that it keeps people who eat it warm in cold months, much like oatmeal.