What is Dalia? Benefits and Nutrition

Dalia or broken wheat is one of the common kitchen staples in India and a common choice of breakfast in many households. So you must be wondering what’s so special about it. This regular food item offers a lot more than you think. It is rich in fibre and is a heart healthy food suitable for those with diabetes or anyone struggling to manage weight. Here’s everything to know about dalia and its nutritional value.

What is Dalia Made Of?

Dalia is made by coarsely grinding whole wheat grains while retaining their natural fiber and nutrients. Unlike refined wheat products, dalia undergoes minimal processing, which helps preserve essential vitamins and minerals.

The process begins with cleaning and husking wheat kernels, followed by crushing them into different textures, fine, medium, or coarse. Each type of dalia serves a distinct purpose in cooking: fine dalia works well in puddings and porridges, while medium and coarse varieties are ideal for savory dishes like upma, khichdi, and dalia pulao.

Nutritional Value of Dalia

Dalia is a nutrient-dense whole grain that offers a well-balanced combination of carbohydrates, protein, fiber, and essential vitamins and minerals. Unlike processed grains, dalia retains its natural goodness, making it an excellent choice for a healthy diet.

Here’s a detailed look at dalia nutritional value per 100g:

Dalia Nutritional Breakdown (Per 100g)

Health Benefits of Dalia

1. Dalia for Weight Loss – A Fiber-Rich Superfood

If you're aiming to shed a few pounds, dalia is a great addition to your diet. A study published in the Journal of Nutrition found that increased whole grain consumption is associated with lower body fat and better weight management.

• High in Fiber: One serving of dalia contains up to 18% of the daily fiber requirement, promoting satiety.
  
  

• Boosts Metabolism: Foods rich in fiber slow down digestion, preventing hunger pangs.
  
  

• Low in Calories: Compared to rice, dalia provides fewer calories but more essential nutrients.
  
  

2. Is Dalia Good for Diabetes? – The Low-Glycemic Advantage

Yes! Dalia has a glycemic index of 41-55, making it a diabetic-friendly option.

• Regulates Glucose Absorption: The high fiber content in dalia slows carbohydrate digestion, preventing sugar spikes.
  
  

• Rich in Magnesium & Chromium: Essential minerals that enhance insulin sensitivity and glucose metabolism.
  
  

• Better Than Processed Carbs: Replacing refined grains with whole grains like dalia reduces the risk of Type 2 diabetes by 30%.
  
  

3. Dalia for Babies – A Gentle Weaning Food

Dalia is often recommended as one of the first solid foods for infants. A study in the Pediatric Journal of Nutrition highlights that whole grains contribute to better gut health and immunity in babies.

• Easily Digestible: Soft texture and soluble fiber make it ideal for infants.
  
  

• Rich in Essential Nutrients: Iron, zinc, and B vitamins support brain development and immunity.
  
  

• Great for Growth: Provides the right mix of carbs and proteins for energy.
  
  

4. Improves Digestion – A Natural Gut Healer

Dalia is a prebiotic food, meaning it feeds beneficial gut bacteria.

• Prevents Constipation: The high fiber content promotes bowel movement regularity.
  
  

• Supports Gut Microbiota: Healthy gut bacteria aid digestion and improve immunity.
  
  

• Reduces Acid Reflux: Unlike refined grains, dalia does not spike stomach acid levels.
  
  

5. Promotes Heart Health – A Whole Grain Hero

Whole grains like dalia are linked to a lower risk of heart disease.

• Lowers LDL Cholesterol: Beta-glucans in dalia help in reducing bad cholesterol.
  
  

• Rich in Antioxidants: Protects the heart from oxidative damage.
  
  

• Regulates Blood Pressure: Magnesium and potassium support healthy circulation.
  
  

The World Health Organization (WHO) recommends 50% of daily grain intake to come from whole grains like dalia!

Dalia vs Oats: A Nutritional Comparison

When it comes to healthy grains, both dalia (cracked wheat) and oats are widely recommended. But how do they compare?

1. Processing & Nutritional Impact

• Dalia is made from whole wheat that is coarsely ground, retaining most of its fiber and nutrients.
  
  

• Oats go through more processing, especially instant oats, which may have fewer nutrients than steel-cut or rolled oats.

Key Nutritional Differences

• Protein Power: Oats (13g per 100g) pack more protein than dalia (9g per 100g), making them ideal for those looking to build muscle.
  
  

• Energy Levels: Oats provide 389 kcal per 100g, while dalia has 340 kcal, meaning oats are slightly more energy-dense.
  
  

• Fiber Factor: Oats (10g per 100g) have a slight fiber advantage over dalia (8g per 100g), which aids digestion and keeps you full longer.

2. Cooking Time & Convenience

• Oats cook faster—instant oats take just a few minutes, while rolled oats take around 5 minutes.
  
  

• Dalia requires longer cooking but holds its shape better, making it great for textured meals like khichdi or upma.
  
  

3. Better for Breakfast or Main Meals?

• Oats are ideal for quick breakfasts—porridge, smoothies, overnight oats.
  
  

• Dalia is better suited for full meals, working well in savory dishes like pulao, upma, or even soups.
  
  

How to Make Dalia: Simple Recipes

1. Savory Vegetable Dalia (Perfect for a healthy meal)

Ingredients:

• ½ cup dalia
  
  

• 1 cup mixed vegetables (carrots, peas, beans)
  
  

• 1 tsp cumin seeds
  
  

• 1 green chili (chopped)
  
  

• 1 tsp ginger (grated)
  
  

• 2 cups water
  
  

• 1 tbsp oil
  
  

• Salt to taste
  
  

Method:

1. Heat oil in a pan, add cumin seeds, green chili, and ginger. Sauté for a minute.
   
   

2. Add chopped vegetables and sauté for another 2-3 minutes.
   
   

3. Add dalia and roast for 2 minutes until it turns golden brown.
   
   

4. Pour in water, add salt, and cook until dalia softens (about 10-12 minutes).
   
   

5. Serve hot with yogurt or a side of pickles!
   
   

2. Sweet Dalia Kheer (A comforting, nutritious dessert)

Ingredients:

• ½ cup dalia
  
  

• 2 cups milk
  
  

• 2 tbsp sugar or jaggery
  
  

• ½ tsp cardamom powder
  
  

• 1 tbsp chopped nuts (almonds, cashews)
  
  

• 1 tsp ghee
  
  

Method:

1. Heat ghee in a pan and roast dalia for 2-3 minutes until aromatic.
   
   

2. Add milk and let it simmer on low heat for 10-12 minutes, stirring occasionally.
   
   

3. Mix in sugar or jaggery and cardamom powder.
   
   

4. Cook until dalia turns soft and the mixture thickens.
   
   

5. Garnish with nuts and serve warm!

FAQs

Is Dalia Good for People with Kidney Problems?

Dalia can be a part of a kidney-friendly diet, but it depends on the stage of kidney disease and individual nutritional needs.

Low in Sodium – Helps control blood pressure, reducing kidney strain.
Moderate in Potassium & Phosphorus – May be suitable in controlled portions.
High in Fiber – Supports digestion and prevents constipation, which is common in kidney patients.

Is Dalia Gluten-Free?

Since dalia is made from wheat, it naturally contains gluten and isn’t suitable for people with celiac disease or gluten intolerance.

What’s the issue with gluten?

For those with gluten sensitivity, consuming dalia may lead to bloating, digestive discomfort, or inflammation.

So unless you are someone who has gluten intolerance or suffering from celiac disease, dalia is a great option to manage weight or diabetes or health in general. With its rich fibre content it also aids those with digestive issues or those with slower rates of digestion like the elderly. Make it a part of your regular diet and see for yourself, how it can improve many areas of your health.

 

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