Oats or daliya: which is better for blood sugar?
Short answer
Daliya is the better pick for blood sugar. It has a lower GI (48 vs 55), with a similar glycemic load per serving (12 vs 13).
Oats
Better pickDaliya (Broken Wheat)
| Per usual serving | Oats | Daliya |
|---|---|---|
| Glycemic index | 55 | 48 |
| Glycemic load per serving | 13 | 12 |
| Carbohydrates | 27 g | 28 g |
| Fiber | 4 g | 5 g |
| Protein | 5 g | 5 g |
| Sugars | 1 g | 0.5 g |
| Calories | 150 kcal | 140 kcal |
| Serving | 1 cup (cooked from 40g dry) | 1 medium bowl (cooked) |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Both are whole-grain breakfasts with a similar, fairly low GI. Rolled or steel-cut oats beat instant oats, and a savoury vegetable daliya is better than a sweet one made with milk and sugar.
How to eat oats with less of a spike
Steel-cut oats have lower GI than instant oats. Make Indian-style oats upma with vegetables for added fiber and flavor.
How to eat daliya with less of a spike
Cook with milk for a sweeter version, or with vegetables and spices for a savory khichdi-style dish.
Common questions
Which is better for diabetes, oats or daliya?
Daliya is the better pick for blood sugar. It has a lower GI (48 vs 55), with a similar glycemic load per serving (12 vs 13).
What is the glycemic index of oats and daliya?
Oats has a GI of 55 (low) and Daliya (Broken Wheat) has a GI of 48 (low). Glycemic load is 13 for oats and 12 for daliya, based on usual servings of 1 cup (cooked from 40g dry) and 1 medium bowl (cooked).
Oats ya daliya, sugar ke mareez ke liye kya behtar hai?
Daliya behtar hai. Iska GI 48 hai, jabki oats ka GI 55 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.