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Poha, Daliya & Other Grains

Grains have been an essential part of human diets for centuries, providing vital nutrients and energy to sustain life. In various regions of the world, different types of grains are consumed, with each grain offering unique health benefits. In India and many other parts of Asia, grains such as poha (flattened rice) and daliya (cracked wheat) are highly popular. These grains are versatile, nutritious, and easy to incorporate into everyday meals. 

Types

Poha (Flattened Rice)

Poha, also known as flattened rice or beaten rice, is made by flattening rice grains into thin, light flakes. It is often used in various regional dishes, especially in India, and can be eaten raw after soaking or cooked in savoury or sweet preparations. There are different varieties of poha, including thick poha, thin poha, and red poha, which is made from red rice. 

Daliya (Cracked Wheat)

Daliya, or cracked wheat, is made from whole wheat grains that are crushed or cracked into smaller pieces. It has a slightly nutty flavour and is widely used in both savoury and sweet dishes. Daliya is known for being rich in fibre and is often consumed as a porridge-like meal. Variants of daliya include coarse, fine, and medium-cracked wheat, which can be used in different recipes.

Quinoa

Quinoa is an ancient grain that has gained global popularity in recent years. It is often mistaken for a grain but is actually a seed. However, it is considered a pseudo-cereal because it is cooked and eaten like grains. Quinoa comes in various types, such as white, red, and black quinoa, each with a slightly different taste and texture.

Millets

Millets are small-seeded grains that have been a staple food in various cultures for thousands of years. Some of the common types of millet include pearl millet (bajra), finger millet (ragi), foxtail millet, and sorghum (jowar). These grains are highly resilient and can grow in harsh, arid conditions, making them an important crop in many parts of the world.

Barley

Barley is one of the oldest cultivated grains and has been a staple food in many regions for thousands of years. It is often used in soups, stews, and for brewing beer. Barley is available in different forms, including pearl barley, which has the outer bran removed, and hulled barley, which retains more of its nutrients.

Oats

Oats are a common whole grain, often consumed as porridge or used in baking. They are known for their heart-healthy properties and high fibre content. Oats come in several forms, such as rolled oats, steel-cut oats, and instant oats, each varying in texture and cooking time.

Buckwheat

Despite its name, buckwheat is not a type of wheat but a gluten-free grain. It is commonly used in making noodles, pancakes, and porridge. Buckwheat is particularly rich in protein, fibre, and various antioxidants.

Corn (Maize)

Corn, or maize, is another widely consumed grain that comes in many forms, from cornmeal to popcorn. Corn is a staple in many parts of the world and can be used in a variety of dishes, both sweet and savoury. It is also rich in carbohydrates and provides a good amount of fibre.

Nutritional Values

Each grain has its unique set of nutrients, contributing to overall health in various ways. Below are the nutritional highlights of some of the grains:

Poha

• Calories: 110 kcal per 100 grams (uncooked)
• Carbohydrates: 24 grams
• Protein: 2.5 grams
• Fibre: 0.9 grams
• Fat: 0.5 grams
• Vitamins: Contains B vitamins such as B1 (thiamine)
• Minerals: Rich in iron and moderate amounts of zinc and magnesium

Daliya

• Calories: 152 kcal per 100 grams (uncooked)
• Carbohydrates: 35 grams
• Protein: 5 grams
• Fibre: 5.5 grams
• Fat: 0.4 grams
• Vitamins: B-vitamins (B1, B3, B6)
• Minerals: Rich in magnesium, phosphorus, and iron

Quinoa

• Calories: 120 kcal per 100 grams (cooked)
• Carbohydrates: 21 grams
• Protein: 4 grams
• Fibre: 2.8 grams
• Fat: 1.9 grams
• Vitamins: Rich in folate and vitamin E
• Minerals: Contains magnesium, phosphorus, manganese, and iron

Millets

• Calories: 119 kcal per 100 grams (cooked)
• Carbohydrates: 23 grams
• Protein: 3.5 grams
• Fibre: 1.3 grams
• Fat: 1.1 grams
• Vitamins: Good source of B-vitamins (niacin, thiamine)
• Minerals: Rich in magnesium, phosphorus, and potassium

Oats

• Calories: 389 kcal per 100 grams (uncooked)
• Carbohydrates: 66 grams
• Protein: 17 grams
• Fibre: 10.6 grams
• Fat: 6.9 grams
• Vitamins: Contains vitamin B1, B5, and small amounts of folate
• Minerals: Rich in manganese, phosphorus, magnesium, and zinc

Uses

Grains are incredibly versatile and can be used in a variety of dishes:

1. Poha

Poha is commonly used to prepare quick, healthy breakfasts. It is often sautéed with vegetables, peanuts, and spices, making it a light yet filling meal. Additionally, poha can be used in sweet dishes, such as kheer, by cooking it with milk and sugar.

2. Daliya

Daliya is most often cooked into a soft porridge, which can be sweetened with fruits, nuts, and honey or made savoury with vegetables, herbs, and spices. It is also used in making soups and casseroles.

3. Quinoa

Quinoa is used as a base for salads, mixed into soups, or as a substitute for rice. It is highly versatile and can also be incorporated into breakfast bowls, served with fruits and nuts.

4. Millets

Millets are commonly used in traditional porridges, flatbreads, and steamed cakes. Millet flour is also used to make gluten-free baked goods. In some regions, millets are ground and used to make traditional dishes like dosa and roti.

5. Barley

Barley is often used in soups and stews, where its chewy texture adds body to the dish. It can also be cooked like rice or used in grain salads.

6. Oats

Oats are primarily used to make porridge, but they are also a key ingredient in baking cookies, muffins, and bread. Oats can be ground into flour and used for gluten-free baking.

7. Buckwheat

Buckwheat is commonly used in pancakes, crepes, and noodles. It can also be roasted and used in salads or ground into flour for baking.

8. Corn

Cornmeal is used to make dishes like cornbread, polenta, and tortillas. Fresh corn is often boiled or roasted and served as a vegetable, while popcorn is a popular snack.

Benefits

Grains provide numerous health benefits, depending on the type of grain consumed. Here are some of the main benefits of poha, daliya, and other grains:

1. Rich in Fibre

Most grains, particularly whole grains like daliya, oats, and millets, are high in fibre, which aids digestion, prevents constipation, and helps maintain a healthy weight.

2. Heart Health

Grains like oats, barley, and quinoa are known to help lower cholesterol levels, thus promoting heart health. The soluble fibre in these grains can reduce the risk of heart disease.

3. Good Source of Energy

Grains are a rich source of carbohydrates, the body’s primary energy source. They provide a slow and steady release of energy, making them a great option for sustained energy throughout the day.

4. High in Protein

Certain grains, such as quinoa and buckwheat, are high in protein and contain all the essential amino acids. This makes them excellent for vegetarians and vegans looking for plant-based protein sources.

5. Weight Management

Grains high in fibre, such as oats and daliya, promote a feeling of fullness, reducing overeating. This can aid in weight management and help prevent obesity.

6. Rich in Vitamins and Minerals

Grains are packed with essential vitamins and minerals such as B-vitamins, iron, magnesium, and zinc, which are crucial for maintaining overall health and well-being.

7. Gluten-Free Options

For people with gluten intolerance or coeliac disease, grains like quinoa, buckwheat, and corn provide excellent gluten-free alternatives.

5 Most Searched FAQs on Google

1. Is poha good for weight loss?

Yes, poha is low in calories and high in fibre, making it a good choice for those looking to lose weight. It keeps you full for longer and provides sustained energy without excess fat or sugar.

2. What is daliya called in English?

Daliya is known as cracked wheat in English. It is made by coarsely crushing whole wheat grains.

3. Which is better: quinoa or rice?

Quinoa is often considered a better option than rice due to its higher protein content, complete amino acid profile, and lower glycaemic index, making it a healthier alternative for blood sugar control.

4. Are millets gluten-free?

Yes, most millets, including pearl millet (bajra) and finger millet (ragi), are naturally gluten-free, making them suitable for those with gluten sensitivity or coeliac disease.

5. Can oats be eaten daily?

Yes, oats can be eaten daily. They are a great source of fibre and essential nutrients, promoting heart health and aiding digestion when consumed regularly.