Oats vs. Poha: Which is Better for Weight Loss?

When you are trying to lose weight, deciding on what to choose as a healthy breakfast for weight loss can sometimes feel confusing. Of the many food choices, when it comes to oats vs. poha for weight loss, it isn’t different either. While oats are known for their fiber content, poha is a comforting, traditional Indian breakfast option packed with carbohydrates. To understand how these breakfast staples can be a part of your weight loss journey, read further about oats nutrition and poha nutrition along with oats benefits, and poha benefits for weight loss. Additionally, take a step ahead and know their role in satiety, pre-workout fueling, and suitability for people with diabetes for better health, alongside related aspects.

Oats vs. Poha: Quick Comparison

Poha is lighter on the stomach, low in fiber and pairing it with a protein source such as curd, contributes to better satiety, making the combination a healthy breakfast for weight loss.

Oats are one of the healthiest whole grains, providing fiber, including beta-glucan, a soluble fiber which helps lower cholesterol levels and keeps you full for a longer period.[i] Oats may provide more protein and fiber than plain poha, you may observe, while comparing oats vs. poha for weight loss.

Nutritional Comparison (Table)

• Calories: The difference in calories between the dry portions of both poha and oats is relatively small. However, calories of the recipes made with them can vary based on different ingredients used in cooking. For e.g. adding more amounts of sugar or nuts while preparing oats porridge can increase its calorie content.
• Protein: Although oats has more protein content than rice flakes, the quality of protein in both is similar to other cereals and is incomplete in nature. To improve the protein quality, pair it with high quality protein foods such as milk, curd, sprouts, eggs, etc. to make into a high protein breakfast option. E.g. sprouts poha, oats porridge, oats curd smoothie etc.
• Fiber: While considering oats vs. poha for weight loss, a person can gain oats benefits as it is a rich source of both soluble and insoluble fiber compared to poha.
• Carbohydrates: The complex, slow–digesting carbohydrates in oats break down gradually, providing a steady release of energy.¹ The faster digesting carbohydrates in poha break down into glucose more rapidly, providing energy and does spike glucose levels in some individuals.[iv]
• Satiety Score: Rolled oats generally may contribute to better satiety due to the presence of fiber (beta-glucan) and protein.⁴ But to achieve a fullness quotient similar to oats, plain poha can be revamped by adding vegetables, protein and thus increasing the poha benefits.

Benefits of Oats for Weight Loss

With the goodness of oats nutrition, you can benefit from a variety of nutrients present. Oats nutrition can contribute to your weight loss efforts in the following ways:

·         The soluble fiber beta glucan absorbs water and forms a thick gel in your stomach, slowing down digestion, contributing to satiety and reducing the urge of unnecessary snacking and also helps control blood glucose levels.[v]

·         The beta glucan stimulates the release of certain satiety hormones in your gut, which naturally help curb your appetite.

·         High fiber content also helps lower cholesterol levels.[vi]

For healthy weight loss breakfast ideas, you can easily use oats in various recipes, like overnight oats, oats lentil dosa, oats upma with added veggies or in smoothies, and muffins.

Benefits of Poha for Weight Loss

A bowl of poha can easily become a part of a calorie-deficit diet plan, particularly when prepared with nutritious additions and less quantity of oil. It is useful for busy mornings as it doesn’t require much time to prepare.

You can benefit from poha nutrition for weight loss in the following ways:

·         By adding high fiber vegetables like peas, carrots, and beans to increase the volume and fullness.

·         Preparing it wisely. For e.g. Take ½ cup of rice flakes and ½-1 cup of vegetables, and add handful of sprouts and peanuts, instead of plain poha.

Which Keeps You Full for Longer?

Compared to poha, oats may help you feel full for longer due to the high fiber content. However, while incorporating weight loss breakfast ideas, you can prepare both oats and poha in a way that can provide a satisfying combination of fiber and protein.

Which Is Better Before a Workout?

You may choose either of them based on the timing and intensity of your exercise. Opt for a bowl of oats porridge with added fruits or opt for poha with vegetables and curd as an easy option before workout.

Which Is Better for Diabetics?

The glycemic index of oats is less compared to poha. The beta-glucan in oats slows down gastric emptying and delays the absorption of carbohydrates, helping regulate blood glucose better.⁴ However, upgrading poha nutrition by monitoring its portion size and pairing it with fiber and protein rich food may benefit a person with diabetes. For e.g. Boiled egg + vegetable poha (vegetables and poha- 1:1) is a high protein breakfast option and also diabetes-friendly.

Best Healthy Oats Recipe                                                                                         Serves 1

* Measurements: 1 cup –200ml, 1 tsp –5ml

Method:

In a soup bowl or Mason jar, combine oats, milk/curd and chia seeds. Cover and refrigerate overnight and remove in the morning. Top it with the fruit of your choice and sliced almonds.

Best Healthy Poha Recipe[vii]                                                                                     Serves 1

* Measurements: 1 cup –200ml, 1 tsp –5ml

Method:

·         Wash and drain the poha. Wash well and soak the soy granules in hot water for 10-15 minutes.

·         Heat oil in a pan, add mustard and cumin seeds, curry leaves and allow it to splatter.

·         Add chopped onions, tomatoes and carrot, spices, green chillies, and cook until tender.

·         Squeeze out water from the soaked soy granules.

·         Mix in the poha and soy granules and gently give it a stir for 2 –3 minutes. Garnish with coriander leaves and lemon juice. 

Frequently Asked Questions

1.      Can consuming oats help reduce belly fat?

Research suggests association of oats intake with lower body weight and reduced adiposity in adults.[viii] However, weight loss majorly depends on overall calorie intake, physical activity, and other factors and not solely on one food like oats.

2.      Are instant oats good for weight loss?

To gain the oats benefits, opt for plain, unflavoured rolled/steel cut oats as they give better satiety, are less processed and high in fiber as compared to instant oats which are processed and low in fiber.

In the oats vs. poha for weight loss discussion, both can be considered a part of a calorie-controlled balanced diet. Get creative with weight loss breakfast ideas and prepare oats and poha thoughtfully, while keeping portions appropriate. 

Author: Nurture Health Solutions