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Are you also confused about what to make each morning? Oats or poha? Choosing the right breakfast is crucial for maintaining energy levels and promoting overall health. You also need something light, but it also keeps you full till lunch.
These two popular Indian breakfast options, Poha and Upma, often come up in discussions about healthy eating. Both are easy to make as well as highly nutritious for the body. Both dishes are delicious and nutritious, but how do they compare in terms of health benefits?
Explore the details to determine which is the healthier and lighter choice:
Poha
Poha is made with flattened rice, peanuts, curry leaves, mustard seeds, onions, turmeric, and green chillies. Some variations include potatoes, peas, and other vegetables. It is topped with sev, or namkeen, while serving it. It is also a popular street food in many cities, made as per the taste.
Poha is rich in carbohydrates, providing a quick source of energy. It is also a good source of iron, especially when prepared with ingredients like peanuts and vegetables. Poha is low in calories, making it an excellent choice for weight management.
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Health Benefits Of Poha
- Rich in Iron: Poha is a good source of iron, essential for preventing anaemia and maintaining healthy blood levels.
- Easily Digestible: The light and fluffy texture of Poha makes it easy to digest, and suitable for all age groups.
- Low in Calories: Poha is low in calories, which helps in managing weight while keeping you full for longer.
Oats
Oats are a versatile grain commonly consumed as a breakfast food. They can be prepared in various ways, such as oatmeal, overnight oats, or included in baked goods. Oats are typically cooked with milk or water and can be flavored with fruits, nuts, honey, or spices like cinnamon.
Oats are rich in dietary fiber, particularly beta-glucan, which helps in lowering cholesterol levels and promoting heart health. They are also a good source of protein, vitamins, and minerals, including manganese, phosphorus, magnesium, and iron. Oats have a low glycemic index, making them an excellent option for maintaining stable blood sugar levels.
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Health Benefits
- Fibre: Oats are packed with soluble fibre, particularly beta-glucan, which helps lower cholesterol, regulate blood sugar levels, and promote digestive health.
- Protein: Oats provide a decent amount of protein, contributing to satiety and muscle building.
- Vitamins and Minerals: Oats are a good source of essential vitamins like thiamin, niacin, and folate, along with minerals like iron, magnesium, and zinc.
- Antioxidants: Oats contain antioxidants that protect cells from damage caused by free radicals.
Poha vs Oats:
Calorie Count
If you are watching your calorie intake, oats might be the better choice. They can be prepared with water or low-fat milk, resulting in fewer calories per serving. Poha, however, can be made lighter by using less oil and opting for vegetables instead of heavier ingredients.
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Protein Power
Athletes and those seeking a protein boost might favour oats. Oats contain a higher protein content compared to semolina (sooji), making them a more filling and muscle-building option. Oats are also a good source of essential amino acids, beneficial for vegetarians and vegans who might struggle to get enough protein from other sources.
Glycemic Index
Oats have a low glycemic index, making them suitable for maintaining stable blood sugar levels. On the other hand, poha has a moderate glycemic index, which is beneficial for sustained energy release and blood sugar management.
Digestibility
Both dishes are generally easy to digest. However, oats' soluble fibre content might aid in better digestion and promote gut health.
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Which Is Healthier?
Both Oats and poha have unique health benefits, and the healthier option depends on individual nutritional needs and preferences. Oats, with their lower calorie content and high fibre content, might be a better choice for those looking to manage weight. Poha, with its balanced nutrient content, could be more beneficial for sustained energy release and overall nutrient intake.
Ultimately, both oats and poha can be part of a healthy, balanced diet. Including a variety of fruits, nuts, and seeds in your oats or vegetables and spices in your poha can improve your nutritional profile. The key is moderation and diversity in your breakfast choices to ensure you get a wide range of nutrients to start your day right.
