Oats or dalia (broken wheat) - which is beneficial

Nowadays ,We are very conscious about our health and fitness , but when we see around the world, than we noticed that this nature gives us gift of healthy food in many form, some of them like dalia and oats , so today we discuss the benefits of both.

Dalia 

    Porridge or broken wheat is made from whole wheat ( cereal grain ), largely found in India and are very popular food for old age person, Daliya is very beneficial because it having rich nutritional value and are very good for your health.

           100 g of dalia contains, 340 kcal calories, 2g fat, 2mg sodium, 72g carbohydrate, 11 g dietery fibre, 13g protien, 34g calcium, 3.6mg iron, 0.407mg vitamin B6, 0.71mg vitamin E, 0.502mg thiamin, 0.165mg riboflavin, 44mcg folate.

Some benefits of dalia :-

1- Good for your muscles

      Dalia is a rich source of protein , and protien is a muscles builders for our body so eat a bowl of dalia everyday increases protien intake which is best and safe for muscles.

2- Best for diabetic patient

      Dalia have low glycemic index and complex carbohydrates. This ensure a slow & steady release of glucose into blood and due to present of mgnesium which is essential for more than 300 types of enzymes specially those enzymes which contribute to insulin secretion and for releasing glucose in blood stream , so it also prevent from diabetes mellitus II by 30 %.

3- solution for constipation

     Fibre content in dalia helps in proper digestion and prevent constipation . It also improves the consistency of stool which helps relieve constipation.

4- It helps to improve metabolism

    This is a whole wheat product which enhance metabolism rate than refined grains like pagra or breads etc, and alao provide essential nutrients which is a good source of energy.

5- Good for your health

     It lower down the cardiovascular disease, high cholesterol and high blood pressure by nearly about 21 % , and regular intake of one serving of dalia daily will decrease the progression of atherosclerosis, it also reduce growth of stenosis ( an arterial condition that affected the heart arteries)

6- Having anti cancerous property

  Due to rich in minerals, vitamins, fibers It defence against breast cancer and lower the risk of imbibing breast cancer if women take it daily.

7- Helps in weight loss

     Dalia is high in protien, low in fat and calories,it give nutrition to your body without adding pound to your body. It also have high fibre content which gives feeling of fullness so that you don't indulge in over eating.

Oats

 Avena sativa are also a cereal crop and are cosidered as a introduced crop in india, mainly grown in cold climate area, it also widely popular for healthier breakfast.

   100 gm of oats contains, 389 kcal calories, 7g fat, 2mg sodium, 66g total carbohydrate, 54mg calcium, 4.72mg iron, 0.119 vitamin B6, 0.763mg thiamin, 0.139 riboflavin, 56mcg folate.

Some benefit of oats-

1- It helps in reducing high blood pressure

   In a article published in American journal of clinical nutrition concluded that, a diet including plenty of whole grains (such as oats or broken wheat) is just an effective as taking anti-hypertensive medication in lowering high blood pressure.

2-Antioxidant

   It contains range of molecules that act as antioxidant this include avenanthramides Which are polyphenols, which may play important role in keeping blood pressure low by increasing nitric-oxide production, they also have anti-inflammatory and anti itching properties when applied topically to the skin.

3- Oats and coronary artery disease

    In 2008 American journal of lifestyle medicine assessed a number of studies across more than a decade, they says , consumption of oats and oats based product significantly reduced total cholesterol and low density lipoprotein cholesterol concentration without adverse effects on high density lipoprotein cholesterol or triglyceride concentrations.

4- High in fibre

    It contains both soluble and insoluble fibre ,one of the fibre is beta glucan which slow down the food digestion ,and this make we feel fuller longer.

5-In preventing and treating diabetes

   According to one study the fibre in oats help in improve the metabolism of glucose and beta glucan slow down the digestion of sugar,  and helps in maintaining stasle sugar level in body ,these are good news for anyone looking to reduce their risk of diabetes and obesity.

6-Immune boosting and Anticancerous

    Oatmeal contains enterolactone a lignan with phytochemical properties that behave like antioxidant and helps prevent & fight with cancer, antioxidant neutralize the free radicals caused by our environment that damage DNA cells and may lead to cancer.

   Conclusion is that both dalia and oats have around 350 calories, low glycemic index, have high protein content, magnesium, iron, calcium and Vitamin B6 (more in the daliya) both are easy to cook.                                   

Both are almost similar kind of meal then why oats are more costly than daliya, the answer is costlier processing technique of oat grain and daliya is cheap becaouse availability of wheat grain in abundance. 

     
So its upto your taste and pocket which decide that what you want to eat oats or dalia, because both have almost same healthier benefit.

 If you like please share the information.