Oats Vs Daliya: Which One Is Better?

If you are confused about your breakfast menu then here is a comparison between the health benefits and nutritional value of oats and daliya for you.

Charu Sharma
Written by: Charu SharmaPublished at: Jun 13, 2021
Oats Vs Daliya: Which One Is Better?

Breakfast is said to be the most important meal of our day as it replenishes the supply of glucose to our body after hours long of fasting. In today's world when we do not have a lot of time to plan out meals and stand in the kitchen to cook nutritious meals, we look for some healthy, easy and fast breakfast recipes to save our time and to get proper nutrition for our body. While talking about healthy and quick breakfast recipes oats and daliya are the options which instantly pop up in our mind. While we have these Two options lets take a deep dive into their nutritional values and health benefits. So without a further ado let's jump into a debate about Oats vs Daliya with inputs from renowned Nutritionist Ishi Khosla.

“Oats and Daliya both make a great food for your breakfast and have health benefits of their own. Oats being rich in fiber and other nutrients are proven to be good for your heart and other metabolic diseases whereas daliya is a whole grain food which is rich in vitamins and is equally good for your health. It is really beneficial to make them a part of your diet plan as both of these are good for your health but should be avoided if you are someone who is sensitive to wheat,” says Nutritionist Ishi Khosla.



Avena sativa, commonly known as oats, is a whole grain food which comes in different forms such as steel cut, rolled and raw. Let us know about its nutritional value and health benefits.

Nutritional Value in oats

Packed with the goodness of carbs and fibre oats are a balanced meal which are rich in many nutrients, vitamins, minerals and antioxidant plant compounds. Oats consists of vitamins and minerals such as Manganese, Phosphorus, Copper, Vitamin B, Selenium, Iron, Magnesium and  Zinc.100 grams of oats consists of

  • 10.6 grams of Fiber
  • 16.9 grams of Protein
  • 6.9 grams of Fat
  • 66.3 grams of Carbs
  • 0 grams of Sugar
  • 8% of Water and
  • 389 Calories


Also Read: 7 Health Benefits of Overnight Oats And Why They Are Better Than Regular Ones

Health Benefits Of Oats

As by now we know about all the nutritional value of oats and the vitamins, minerals and antioxidants they are rich in. Here are some health benefits of eating oats

1# Helps in preventing heart diseases

As we all know that heart disease is one of the leading causes of deaths around the globe, it is high time for all of us to start taking care of our heart health. Oats are rich on a fibre called beta glucan which is proven to reduce cholesterol circulation levels in the blood by increasing excretion of cholesterol rich bile. Oats being rich in antioxidants when combined with vitamin C helps to prevent the oxidation of LDL (bad cholesterol) which is another reason behind issues such as heart attacks, strokes, tissue damage and artery inflammation.

2# Helps to relieve constipation

People who are suffering from the issue of constipation are always suggested to eat oats for breakfast. Oats consist of insoluble fibre which aids to the bowel movement, makes your stool bulkier and helps to soak water, which in return makes it easier to pass through the colon as it becomes soft and bulky eliminating any signs of constipation.

3# Boosts immunity

Amidst the pandemic the most important thing for everyone is to keep themselves and their loved ones safe. It is really important for all of us to boost up our immunity and have a strong immune system. Having a bowl of oats right at the beginning of the day can actually boost up your immune system. The presence of beta-glucan in the oats helps in increasing the activity of white blood cells in our body which are responsible for protecting us from any kind of diseases. Rich in zinc and selenium, oats play an important role in fighting infections, The beta-glucan is capable of making the antibiotics more effective and accelerating the wound healing process.

4# Can help to boost brain functioning

A bowl of oats first thing in the morning is the best thing that you can do to improve your brain health. Oats are rich in carbohydrates which then turn into glucose, the fuel our brain relies upon. Rich in fibre and a low glycemic index, oats break down slowly without spiking your blood sugar level and will let your brain reap its benefits for long. Enriched with the goodness of Vitamin B oats helps to prevent you from any kind of cognitive dysfunctions and memory loss

Also Read: Is Oat Bran Healthier Than Oatmeal? Find Out In This Article


Healthy Indian daliya made of cracked wheat or bulgar, Daliya can be made from wheat millet or rice. Let's get a step ahead and learn about its health benefits and nutritional value.

Nutritional Value in dalia

High in nutritional value dalia is rich in Vitamin B, protein and high in fibre daliya can be consumed by people of any age from toddlers to adults and elderly people. 100 grams of daliya consists of 

  • 7.14 grams of protein
  • 1.55 grams of fat
  • 11.9 grams of fibre
  • 357 calories

Health Benefits Of Daliya

Whole grain food being rich in vitamins and minerals, daliya can be beneficial for all those health enthusiasts as it helps to build muscles and lose weight at the same time.

1# Is beneficial for Diabetes

Daliya has complex carbohydrates and a low glycemic index and hence acts as a healing agent for diabetic patients. Due to this low glycemic index in daliya it ensures a slow release of glucose in blood because of delay in digestion. Eating daliya can help you to keep your blood sugar level under control.

2# Aids weight loss

Daliya is recommended by many nutrition and diet experts to be incorporated into the diet plan when looking for a weight loss plan. Better digestion helps in weight loss and as daliya takes a long time to digest and as it is high in fibre it makes you feel fuller and will prevent overeating so that you do not binge on fatty foods. A bowl of daliya is packed with nutrients and can give you enough energy to function till mid day. The protein in daliya boosts up your metabolism and activates the weight regulating hormones.

3# For building muscles

Rich in nutrients, daliya is not just a quick breakfast for diabetic patients but can also help in muscle building. As it is a rich source of protein daliya can easily increase your protein intake which is the main nutrient which helps in building muscles.

4# Prevents Constipation

An excellent laxative rich in fibre daliya can help you to regulate your bowel movement and helps in flushing the waste and toxins out of your body. All this prevents constipation and can help you to keep the risk of diseases like piles, gas formation and bloating at bay. 

Also Read: Know Your Plate: Get Healthy With The Goodness Of Oats Upma

Where we have given you a comparison between both there could be no one better to judge which superfood is better for your health than you and your dietician. Although both these superfoods are rich in nutrients and are loaded with health benefits, oats here are a clear winner for us. A gluten free food which is low in fat can be very beneficial if consumed in moderation. Nutritionist Ishi Khosla suggests that both daliya and oats are super nutritious and hence good for health, but you need to make sure that you are not someone who is sensitive towards wheat.

With inputs from Nutritionist Ishi Khosla

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