Dalia is one of the most popular and commonly consumed foods. This wholesome grain has been a staple in Indian kitchens for centuries.
Dalia is also known as broken wheat or cracked wheat. Whole wheat kernels are coarsely milled from which you get this powerhouse of nutrients. This superfood is versatile to consume, easy to cook, and offers numerous health benefits.
These are some of the science-based health benefits of broken wheat.
Nutrient-Dense
This superfood is an excellent source of nutrients like protein, dietary fiber, complex carbohydrates, essential vitamins and minerals like folate, magnesium, phosphorus, potassium, and many more.
It is naturally low in fat and sodium.
If you are looking to incorporate a healthier food option into your diet, try dalia and you won’t regret it.
Superb for Digestive Health
Regular intake of dalia gives additional support to your digestive health. High fiber foods have been shown to boost digestion and prevent indigestion issues.
You are less likely to suffer from gas, bloating and constipation, thanks to its high fiber content.
Weight Loss Ally
Want to lose weight healthily while enjoying delicious food? Consider broken wheat.
With yummy recipes, you can lose weight without compromising on your taste buds. Though it is a carb-dense food, most of it is healthy complex carbs. It keeps your energy levels high and its fiber content helps you stay full for a longer duration, meaning no unhealthy food cravings and unnecessary calorie intake.
Dalia is an excellent whole-grain alternative to refined grains and foods made of refined flour or maida.
Support Muscle Building
Dalia is a staple in the diet of many athletes and fitness lovers. Besides healthy carbs, it is a good source of protein which is essentially required by all of us.
So, if you are looking for a healthy post-workout meal, you can eat dalia. Its perfect combination of protein and carbohydrates will replenish your lost glycogen stores and speed up your muscle recovery rate while supporting new muscle growth.
Heart-Friendly
Dalia can help keep your heart healthy by encouraging good cholesterol and reducing bad cholesterol levels in the body. It contains both soluble and insoluble dietary fiber that help eliminate harmful cholesterol from the body and minimize coronary disease risk.
Prevent Blood Sugar Fluctuations
People with diabetes can enjoy dalia in their diet. Because of its low glycemic index, dalia prevents sudden blood sugar spikes and fluctuations in blood glucose levels.
Additionally, it contains nutrients like magnesium and zinc that help manage diabetes and improve insulin sensitivity.
Suppress Inflammation
Dalia contains plant-based nutrients with potent anti-inflammatory properties. It may help suppress chronic inflammation and decrease the risk of metabolic disorders like diabetes, obesity, and cardiovascular diseases.
Here is dalia nutritional value per 100g.
| Nutrient | Value |
| Calories | 342 kcal |
| Protein | 10.84 g |
| Carbohydrate | 69.06 g |
| Dietary Fiber | 8.81 g |
| Fat | 1.45 g |
| Iron | 3.86 mg |
| Calcium | 27.09 mg |
| Potassium | 330 mg |
| Phosphorus | 245 mg |
| Magnesium | 116 mg |
| Zinc | 1.97 mg |
| Folate | 6.30 mcg |
| Biotin | 2.5 mcg |
| Selenium | 10.54 mcg |
Here are some of the top ways to use dalia.
You can also add it to salads, soups, desserts and baked goods.
Both oats and broken wheat are incredibly nutritious and offer an impressive nutritional profile with ample health benefits. You may choose to add any one or both to your diet depending on your health goal and dietary preferences.
Here are some key differences between oats and broken wheat that may help you choose wisely.
Oats: Oats are particularly high in soluble fiber which is considered beneficial for bowel health, cholesterol and blood sugar levels. They are naturally gluten-free hence apt for you if you avoid taking gluten or suffer from celiac disease. Oats come in different forms like instant oats, oat groats, steel-cut oats or oat flour.
Dalia: Dalia has high insoluble fiber content making it suitable for indigestion issues and constipation. It is not suitable for people with gluten sensitivity or intolerance as it is wheat-derived and hence contains gluten.
To sum up, both are healthy, easy to digest and suitable for weight management, digestive, and heart health. You can enjoy both in multiple ways as per your liking.
Absolutely, this high-fiber grain is excellent for weight loss or maintaining a healthy weight.
Let me give you 10 reasons why you must consider dalia in your weight loss diet.
To summarize, packed with essential vitamins, minerals and antioxidants, you have seen how dalia shines as a nutritious whole grain.
Let’s enjoy its health-promoting properties by including it in the regular diet. Whether it is starting the day with a nourishing bowl of porridge, a quick and nutritious pulao for lunch, or a comforting khichdi for dinner, the possibilities are endless.
It is rich in fiber, aiding digestion, promoting fullness, and reducing calorie intake. Being low in calories, it helps create a calorie deficit for weight loss while delivering essential nutrients.
You can cook roasted broken wheat with milk in a pan and add jaggery or any sweeteners as per your liking.
Yes, broken wheat is a low glycemic index food, helping to stabilize blood sugar levels. Its high fiber content aids in slow digestion, preventing rapid spikes in blood glucose.
It is made from whole wheat kernels that are broken into smaller pieces.
The English name of dalia is broken wheat or cracked wheat.
Yes, you can enjoy it every day. Remember to keep the portion size as per your dietary requirements.
No, they both are different grains with distinct characteristics. Dalia is derived from wheat while oats do not contain gluten. Each has its own set of health benefits and can be incorporated into a balanced diet based on personal preferences and dietary needs.
Yes, they both are the same.
It is superb for your health. It is rich in fiber, aids digestion, supports weight management, and helps regulate blood sugar levels. In addition, the presence of essential nutrients like iron, magnesium, and B vitamins promotes overall well-being.
Each has its own set of health benefits and can be incorporated into a balanced diet based on personal preferences and dietary needs. However, dali has a slightly extra edge owing to its impressive nutritional profile. Broken wheat is high in fiber and is high in nutrients like iron, magnesium, and iron compared to rice. It has a low glycemic index making it better for people with diabetes. Rice is gluten-free and ideal for people avoiding gluten.
It is also known by the name of broken or cracked wheat.
No, they both are different grains with distinct characteristics. Couscous is a pasta made from semolina wheat. It is quick-cooking and has a light, fluffy texture when cooked. Dalia is a whole wheat grain broken into smaller pieces. It is high in dietary fiber and has a nutty flavour.
It refers to whole wheat grains cracked or broken into smaller pieces during milling. In Hindi, it is called dalia. Broken wheat retains the bran, germ, and endosperm of the wheat kernel, making it a whole grain. This means it is a more nutritious option compared to refined grains or regular wheat flour.
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