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

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.

Oats:

• 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.

Healthy poha recipes

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

Instructions:

• 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.

Benefits: This recipe provides a balanced meal with fibre from vegetables and iron from poha.

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

Instructions:

• 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.

Benefits: Poha upma is a quick and nutritious breakfast option, rich in protein and healthy fats from peanuts.