Oats vs Dalia: Dietician reveals which is ‘the better’ option for weight loss?

Oats and dalia are both great for weight loss, but each has unique benefits. Experts explain which grain suits your metabolism and diet goals. (Image: Pinterest)

When it comes to healthy eating, oats and dalia are two of the most popular recommendations for weight loss. Both are healthy, adaptable and digestible, but have differing nutritional content and impact on your metabolism.

Oats (particularly rolled or steel-cut varieties) have high levels of soluble fibre called beta-glucan, which can help reduce cholesterol in the body, keep hunger at bay and stabilize blood sugar. And then there is dalia, or broken wheat (also known as bulgur) – a superfood from the Indian subcontinent with its immense supply of complex carbohydrates, fibre and protein — the ultimate slow-release energy food.

Dr Priyal Rao, a Delhi-based dietician and the name behind brand WellCure told Moneycontrol, “Both oats and dalia can be included in a weight loss diet but it depends from person to person. Close control of cholesterol, dalia is better for long-term satiety and digestive health.”

Also Read: 8 reasons oats are best morning superfood for energy and health

Let’s delve a little deeper into its comparison and also work up which of these two – oats or dalia, is really better for weight loss.

Nutritional Value

Oats are more protein-rich and cater better good fats than dalia, the latter offers complex carbs with a tad lesser calories. Dalia is also higher in iron and B vitamins.

Fibre Content

Both contain fibre, but oats are higher in soluble fibre, which helps lower cholesterol and make you feel full. Dalia, on the other hand, has more insoluble fibre that helps improve digestion.

Digestion and Gut Health

Since Dalia is unrefined it is easier on the tummy and has a high content of fibre that helps regulate bowel movement. Oatmeal is particularly heavy for some people, especially the quick varieties, if not soaked or cooked first.

Glycemic Index (GI)

Dalia has a little lower glycemic index and releases the energy slowly, helping in keeping blood sugar stable — this is good for diabetics as well those trying to lose weight.

Satiety and Craving Control

The soluble fibre in oats absorbs water and fills up the stomach, making hunger less likely. It's also a sturdier grain, which helps contribute to that full feeling.

Versatility in Meals

While oats can be used for porridge, smoothies and even savoury upmas, dalia is ideal for khichdi, pulao or a fibre-heavy breakfast. They're both just as adaptable in Indian cuisines.

Also Read: You can lose weight naturally without crash dieting, here's how

Weight Loss Efficiency

Oats are best for those targeting the reduction of fat and cholesterol, while dalia is good when it comes to weight management and digestion.

Oats and dalia are both great for weight loss — it boils down to individual health targets. “If your priority is dropping cholesterol and heart health, opt for oats,” says Dr Priya Verma. But if you care for sustainable energy and better digestion, dalia is the way to go.”

FAQs on Weight Loss Benefits of Oats and Dalia

1. How do oats help with weight loss?

Oats are rich in soluble fibre, which helps lower cholesterol and keep you feeling full, thereby reducing overall calorie intake.

2. Why is dalia considered good for weight loss?

Dalia is high in complex carbohydrates and fibre, which provide slow-release energy and improve digestion, aiding in weight management.

3. Can oats or dalia help in controlling cravings?

Yes, the soluble fibre in oats absorbs water and fills up the stomach, making hunger less likely. Dalia also helps keep you full due to its high fibre content.

4. Which is better for long-term weight loss: oats or dalia?

Both are effective, but oats are better for reducing cholesterol and heart health, while dalia is ideal for sustainable energy and better digestion.

5. Are there any side effects of consuming oats or dalia for weight loss?

Both are generally safe, but oatmeal can be heavy for some people if not soaked or cooked properly, and individual reactions may vary.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.