Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Dalia has been a staple in almost every Indian household, with oats coming in, it’s a fiber showdown between two desi-friendly staples.
Photo by Freepik
Dalia is made from broken wheat, which is unprocessed, rich in certain nutrients, and is easy to digest.
Photo by Freepik
Oats come in many forms: rolled, steel-cut, and instant, each has different cooking times and textures.
Photo by Freepik
Oats contain beta-glucan, a powerful fiber that lowers cholesterol and keeps you full longer.
Photo by Freepik
Dalia is better for traditional Indian dishes and palates, like upma, khichdi, and porridges.
Photo by Freepik
Oats offer more protein than dalia per 100g and are quicker to cook, making it ideal for busy mornings.
Photo by Freepik
Dalia wins on iron content, while oats win on fiber and protein, making both great for weight loss.
Photo by Freepik
If you have a gluten allergy, go for gluten-free oats, as dalia contains wheat, which might not be suitable for you.
Photo by Freepik
Pair both of them with milk, curd, or nuts to enhance their nutritional profile. Why choose one? Alternate between the two for variety, taste, and texture.
Photo by Freepik
Your body loves both of these cereals; just keep them clean, balanced, and minimally processed.
Photo by Freepik