Both upma and poha are popular Indian breakfast dishes and can be made healthy by incorporating certain ingredients. However, in general, poha tends to be considered healthier compared to upma.
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Poha is made from flattened rice, which is easier to digest and has a lower calorie content compared to upma. It is also rich in iron, making it a good choice for those with anemia. Additionally, poha is a good source of carbohydrates, providing energy for the day.
On the other hand, upma is made from semolina (sooji/rava), which is more calorie-dense compared to flattened rice. It is also higher in gluten, which may not be suitable for individuals with gluten sensitivity or intolerance.
To make both dishes healthier, you can increase the vegetable content. Adding vegetables like carrots, peas, bell peppers, and green beans not only enhances the nutritional value but also adds fiber and important vitamins and minerals. Increasing the vegetable content also helps to reduce the overall calorie density of the dish.
Both upma and poha can also be made healthier by adding a small amount of nuts. Nuts like almonds and cashews provide healthy fats and protein, which can help increase satiety and provide additional nutritional benefits.
It’s important to note that the healthiness of these dishes also depends on the cooking method. Using minimal oil and avoiding excessive salt can further enhance their nutritional value.
In conclusion, while both upma and poha can be made healthier by incorporating more vegetables and nuts, poha tends to be considered a healthier option due to its lower calorie content and easier digestibility. However, individual dietary needs and preferences may vary, so it’s best to choose the option that suits your personal health goals and requirements.