Oats vs Dalia!

To live a healthy life, you need to consume the healthiest breakfast. What else do you need if you have dalia and oats as an option! It is found that dalia is healthier than oats and is consumed as one of the healthiest options for dinner/lunch and breakfast.

While both oats and dalia are good for health, here we will discuss in detail about their benefits and disadvantages.


Oats, scientifically known as Avena Sativa, are breakfast for more than half of the population worldwide because of its nutritional and healthy cholesterol-lowering properties. It helps in balancing blood sugar and keeping people away from depression.


Made with broken wheat, dalia is easy to digest and a complete package of nutrients. It is rich in fiber and also the best food for weight loss. You can make in many different and healthy ways. Also known as porridge, dalia is made from wheat and is cooked in hot water or milk until it turns into a thick cream.


The micronutrients present in dalia are thiamin, zinc, selenium, niacin, phosphorus, magnesium, folate, copper, sodium, potassium, dietary fiber, iron, manganese, riboflavin, etc. While the macronutrients present in oats are total fat, total carbohydrate, saturated fat, proteins, calcium, iron, magnesium, potassium, zinc, etc.

Benefits of Oats and Dalia

Oats Benefits:

  • They are very nutritious and a good source of carbs and fiber
  • Oats are rich in antioxidants including avenanthramides
  • Avenanthramides helps in lowering the blood pressure levels
  • Oats help in improving blood sugar levels
  • It also helps in weight loss
  • It is also used to make facial scrubs
  • Consuming oats in breakfast also helps in curing asthma
  • It also helps in providing relief from constipation and irritable bowel movements
  • They also contain vitamins, minerals, antioxidants like thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron
  • It contains fiber (soluble and insoluble) that helps in lowering cholesterol and maintains blood glucose levels

Dalia Benefits:

  • It is a rich source of fiber and helps in treating constipation
  • Dalia is a good source of macro and micronutrients, therefore, it helps in shedding kilos
  • It is a complete meal, meaning it has tons of nutrients. You can have it in breakfast, lunch, dinner or as an evening snack.
  • Dalia is a good source of minerals.
  • It is slow to digest, therefore, it helps in keeping tummy full
  • Dalia contains low-fat content
  • Females should consume dalia daily as it lowers the risk of breast cancer

Dalia works best in weight loss. If you want to shed your extra kilos, then you are advised to consume a bowl of dalia regularly along with oats.

Side effects of eating Oats and Dalia

Cons of Oats:

  • You should not consume oats if you feel difficulty in swallowing or chewing
  • Poorly chewed oats can result in blockage of the intestine
  • Regular consumption of oats can create problems related to disorders of the digestive tracts including esophagus, stomach and intestines

Cons of Dalia:

  • Consume Dalia in large amounts may cause gas or bloating in stomach
  • Excessive consumption of dalia can lead to stomach pain, vomiting, etc.

Homemade Oats and Dalia Recipes

Here we have provided some minute-cooked recipes which are not only delicious but also full of nutrients.

  • Oats and Dalia Khichdi:
    • Ingredients:
    • 1/2 cup of broken wheat /Dalia
    • 1/4 cup of oats
    • 1/4 cup of yellow moong dal
    • 4-5 spoon of Chana dal
    • Curry leaves (as required)
    • 2-3 green chillies (chopped)
    • 1/2 spoon red chilli powder
    • 1/4 spoon turmeric powder
    • Salt to taste
    • 1/2 spoon Mustard seeds
    • 2-3 spoon Oil/ghee
    • Coriander leaves (chopped)
      • How To Make:
    • Roast dalia and oats in a pan
    • Soak chana dal for 30 minutes
    • Heat oil in a pressure cooker and add mustard seeds
    • Once splattered add chana dal to it
    • Roast until the chana dal turns golden brown
    • Add curry leaves and green chillies until it turns brown
    • Now add dalia, oats, moong dal, red chilli powder, salt and turmeric powder. Stir all
    • Cover the lid and cook until 2 whistles
    • Garnish it with coriander leaves
    • Now your recipe is ready to serve hot with curd or raita

  • Oats and Dalia Rava idli
  • Ingredients:
    • 3 cups oats
    • 1 grated carrot
    • 1 teaspoon mustard seeds
    • 1 chopped green chillies
    • 1 ½ broken wheat (dalia)
    • 2 cups yogurt
    • 1 spoon urad dal
    • ½ spoon baking soda
  • How to make:
    • Heat a pan and dry roast the wheat rava for 5 minutes and transfer in into a bowl.
    • Perform the same procedure with oats and transfer into the same bowl that contains rava.
    • Grind them until oats and rava turn into powder.
    • Add a teaspoon of oil into a pan and saute it with mustard seeds and urad dal.
    • Later, add green chillies and carrot. Stir well.
    • Transfer them into the same bowl.
    • Add curd, salt, water and make a batter.
    • Now add baking soda and mix well.
    • Grease the idli plate with a drop of oil and pour the batter into it.
    • Serve the idlis with yummy coconut chutney.

Conclusion: Dalia is made up of broken wheat while oats are made up of grains. Both of them are a healthy source of fiber and protein and are similarly cooked. You can cook oats/dalia by adding milk into them until they make a thick paste.

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