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Oats Vs Dalia: Which Is The Wiser Choice?

Breakfast is our day’s first meal, and it sure is important because this meal basically breaks our night long fast. Since, this is the first meal our body receives, it needs to be loaded with nutrition and energy to keep us going throughout the day. Counting both millennials and Gen Z in, we would say that our old school Dalia and the new age Oats are two top choices when it comes to healthy breakfast. But, if you, too, are wondering what is the better grain for you, then this article will surely help you.

What is Oats?

Did you know that oats are among the healthiest grains on earth? Oats ( Avena Sativa) are a whole grain food belonging to the grass family of plants. The grain is prized for its nutritional value and health benefits. This justifies its hype around the world. Oats are gluten-free and a great source of essential vitamins, minerals, fibre, and antioxidants.

What is Dalia?

Daliya also called broken or cracked wheat, is a coarse grain made by milling raw wheat grains. Daliya is a superfood and, along with other nutrients, is loaded with fibre and makes a great breakfast staple. When cooked, it has a grainy texture and a warm aroma. It comes in categories from large-sized broken wheat to fine-sized. Unlike oats, daliya is not a gluten-free grain and thus cannot be consumed by people with gluten allergies.

Health Benefits of Oats Vs Dalia

oats vs dalia benefits


  • Oats contain a powerful nutraceutical called Beta-Glucan, a type of soluble fibre. This soluble fibre forms a thick-gel-like solution in your gut and promotes the growth of healthy bacteria, thus enhancing gut health.
  • Since oats contain soluble fibre, it reduces the absorption of cholesterol into the bloodstream inducing the cholesterol-lowering effect (LDL), increasing satiety or feeling of fullness, and lowering blood sugar.
  • Diabetes is silent havoc, the type 2 diabetes refers to low or complete insulin insensitivity. The beta-glucan in oats is scientifically studied to improve insulin sensitivity in the affected ones.
  • Oat porridge or oatmeal for breakfast keeps you full for longer, reducing your appetite.
  • Constipation affects every age group. Consuming oats regularly can help increase bowel movements. The soluble fibre in oats increases the moisture content of stools, thus facilitating bowel movement.


  • Daliya has anti-inflammation properties owing to its betaine content. Regular consumption of betaine lowers homocysteine levels, the compound responsible for chronic inflammation.
  • It contains complex carbohydrates that digest slowly in the gut to ensure a steady rise in blood glucose levels, which helps control blood sugar.
  • Daliya is rich in fibre and, like oats, acts as a laxative. This helps in flushing out toxins and regularising bowel movements.
  • High fibre amount increases satiety levels and leaves no space for overeating.
  • It can help in building muscle mass over regular and sufficient consumption as it is rich in protein.

Oats Vs Dalia Nutritional Fact Comparison

Oats and daliya both make a healthy breakfast. While their nutritional profiles are somewhat similar, they differ in concentrations nutrients. The table below mentions the nutritional composition (100g) of both portions of raw cereal in reference to USDA .

Calories379 Kcal342 Kcal
Protein13.2 g12 g
Fibre10.1 g18 g
Fat6.52 g1.3 g
Sugar0.99 g0.4 g
Sodium6 g17 mg
Potassium362 g410 mg
Carbohydrate67.7 g76.6 g

Oats vs daliya: Which is better for weight loss?

Although both are superfoods and have enormous health benefits, if we are to compare, oats can be a better option for weight loss. In 100 g serving , It contains 67.7g of carbs and 10.1g of fibre, whereas daliya has 76.6 g of carbs with 18 g of fibre. You can consider oats as a good cereal for weight loss.


The debate of daliya vs oats has been on the run for the longest time. Both the superfoods resemble each other’s nutrition profiles with few differences. The health benefits are also quite similar. Oats have a gluten-free factor, making them accessible to a broader range of people. However, both grains are beneficial and can be eaten in moderation to enjoy their health benefits.

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