Poha vs oats: Nutritional benefits of two healthy breakfast options, plus easy recipes

Health benefits of poha and oats: Both poha and oats offer unique nutritional benefits and can be part of a healthy diet (Images: Canva)

If you have been confused about which is healthier, poha or oats, we give you a lowdown on the nutritional benefits of both these breakfast options, as well as some delicious and easy recipes.

Poha vs Oats: A nutritional comparison

Poha:

• Ingredients: Poha, or flattened rice, is made from rice grains that are steamed and flattened.
• Nutritional profile: It’s relatively low in calories and provides a moderate amount of carbohydrates. Poha is also a good source of iron and can be rich in fibre if prepared with vegetables.
• Benefits: It’s light, easy to digest, and often fortified with ingredients like peanuts or vegetables, which can add extra nutrients.

• Ingredients: Oats are whole grains that are minimally processed.
• Nutritional profile: Oats are high in soluble fibre, particularly beta-glucan, which can help reduce cholesterol levels. They are also a good source of protein, vitamins, and minerals.
• Benefits: Oats can help keep you full for longer and have been linked to various health benefits, including improved heart health and better digestion.

Vegetable poha

Ingredients:

• Poha, 1 cup
• Onion (Finely chopped), 1
• Tomato (Chopped), 1
• Green peas, 1/2 cup
• Carrot (diced), 1
• Mustard seeds, 1/2 teaspoon
• Turmeric powder, 1/4 teaspoon
• Curry leaves, A few
• Lemon juice, 1 tablespoon
• Coriander leaves, For garnish
• Salt and pepper, To taste
• Oil, 1 tablespoon

• Rinse the poha under cold water and drain.
• Heat oil in a pan, add mustard seeds and let them splutter.
• Add onions, curry leaves, and sauté until onions are translucent.
• Add tomatoes, green peas, and carrots. Cook for a few minutes.
• Stir in turmeric powder and salt.
• Add the rinsed poha and mix gently. Cook for a few minutes until everything is well combined.
• Drizzle with lemon juice and garnish with coriander leaves before serving.

Poha Upma

Ingredients:

• Poha, 1 cup
• Onion (finely chopped), 1
• Green chilies (chopped), 1-2
• Mustard seeds, 1/2 teaspoon
• Curry leaves, A few
• Peanuts, 1/4 cup
• Turmeric powder, 1/4 teaspoon
• Salt and pepper, To taste
• Oil, 1 tablespoon

• Rinse the poha and drain.
• Heat oil in a pan, add mustard seeds and let them splutter.
• Add onions, green chilies, and curry leaves. Sauté until onions are golden.
• Stir in peanuts and turmeric powder. Cook for a minute.
• Add the poha and mix well. Cook for a few minutes until heated through.
• Season with salt and pepper and serve hot.

Healthy Oats Recipes

Oats Chilla

Ingredients:

• Oats, 1 cup
• Besan (Chickpea Flour), 1/4 cup
• Onion (chopped), 1
• Tomato, (chopped), 1
• Green chilies (chopped): 1-2
• Coriander leaves (chopped), A handful
• Cumin seeds, 1/2 teaspoon
• Salt and pepper, To taste
• Oil, For cooking

• Grind oats into a fine powder.
• In a bowl, mix the oat flour with besan, onions, tomatoes, green chilies, coriander leaves, cumin seeds, salt, and pepper.
• Add water to make a smooth batter.
• Heat a pan and lightly oil it. Pour a ladleful of batter and spread it into a thin chilla.
• Cook until golden brown on both sides. Serve hot with yogurt or chutney.

Overnight Oats

Ingredients:

• Oats, 1/2 cup
• Milk or yoghurt, 1/2 cup
• Chia seeds, 1 tablespoon
• Honey, 1 tablespoon
• Fruit, Your choice (e.g., berries, apple slices)

• In a jar or container, combine oats, milk or yogurt, chia seeds, and honey.
• Stir well and let it sit in the refrigerator overnight.
• In the morning, add your choice of fruit and enjoy.

Both poha and oats offer unique nutritional benefits and can be part of a healthy diet. Enjoy the benefits of both while keeping your meals varied and nutritious.