Written by: Deepa
28 August 2025
If you want to lose extra kilos but are stuck deciding between quinoa, dalia, or oats, all 3 are healthy grains but one may be more conducive to your weight loss journey.
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Quinoa is high in protein and fiber so you will feel full longer. In fact, it contains all 9 essential amino acids which is why quinoa is considered a complete plant protein.
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Dalia or broken wheat is light, easily digestible, and high in fiber. Thus, consumed as a meal, it can help with digestion and keep energy levels regular while cutting calories.
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Oats contain a lot of beta-glucan fiber which can help control your hunger. They are also excellent for stabilizing blood sugar and reducing unhealthy snacking.
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– Quinoa (100g cooked): ~120 calories – Dalia (100g cooked): ~150 calories – Oats (100g cooked): ~120 calories
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For Satiety, quinoa and oats take precedence. Dalia is lighter so it may have you feeling hungry quicker, particularly compared to oats.
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– If you want higher protein → then Quinoa – If you want light, Indian-style meal → then Dalia – If you want filling breakfast → then Oats
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If you have a variety of the three grains rotating between them gives your body the diverse nutrition it needs and helps with boredom in your foods!
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All three grains are awesome for weight loss! The best one for weight loss is going to depend on your taste, lifestyle, and body! Ensure you have your vegetables with all three!
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