DALIA nutrition facts and health benefits:

Broken wheat, also known as Dalia, is one of the most used staples in Indian households. Dalia is rich in natural fibre and heart-nourishing food; moreover, it can also be included in a diabetic diet.  It is a perfect choice for individuals trying to eat healthy and lose weight. The coarse Dalia is used for preparing wholesome rice dishes and filling salads. There are several steps that are followed to prepare Dalia. The initial step in preparing Dalia is to clean and husk the wheat kernels; then, they are crushed into different grain sizes. Dalia is not just any food; it is filled with benefits.

What is Dalia, an overview and popularity?

Dalia is a widely popular food in Indian households, known for its health benefits and versatility. Dalia is produced by coarsely grinding the whole wheat grain, which keeps the bran, germ, and endosperm intact. This minimal processing ensures that it retains most of its natural fibre, vitamins, and minerals. Dalia can be used in any recipe and is seen as a nutritious option, providing an array of health benefits like regulating blood pressure levels and strengthening the immune system. Dalia is high in glycaemic index, making it a healthy choice for people with diabetes and other blood pressure problems. Dalia is also rich in iron and magnesium, which help boost immunity. Dalia is rich in fibre and supports bowel movement, resulting in better digestive health.

Dalia has a long history, with its origins tracing back to ancient Indian and Middle Eastern culinary traditions. For centuries, it has been a staple food, cherished for its simplicity, affordability, and nutritional value. In India, it is a particularly common kitchen staple, often used for breakfast or light meals due to its easy digestibility and energy-sustaining properties. Its popularity has now grown significantly in recent years, moving beyond traditional households to a broader audience of health-conscious consumers.

Calories and macronutrients of Dalia

Dalia is a nutritious food source, offering a good balance of macronutrients and fibre. About 100g of Dalia possesses 329.11kcal. Breakdown of its nutritional content is as follows:

Beyond its macronutrients, Dalia is a whole grain that provides essential micronutrients, including B vitamins, iron, magnesium, and phosphorus. Its low glycaemic index makes it a suitable food for individuals managing blood sugar levels, and its high fibre content can aid in weight management by promoting satiety.

Fibre content and its role in weight loss:

Dalia is extremely rich in fibre, which supports regular, normal bowel movements and prevents constipation. Additionally, Dalia also improves digestive health by helping bulk up stool and promoting smooth bowel movements. It also supports satiety, which means it slows down the digestion process and makes one feel fuller for a longer period, which in turn helps in weight loss. Dalia also reduces acid reflux; it does not increase acid levels for digestion, unlike other whole grain foods. It also contains healthy gut bacteria, resulting in a better digestive system. Studies reveal a correlation between greater wholegrain intake and lower body fat percentage, making it a perfect choice for a person who is trying to lose weight. Dalia is also said to be lower in calories than rice and other refined foods. One bowl of Dalia approximately contains 18% of fibre.

Protein and energy benefits of Dalia:

Dalia offers significant benefits for both protein intake and sustained energy, making it a valuable addition to a balanced diet. Dalia is said to be rich in plant-based protein, which provides our body with multiple health benefits like tissue repair, muscle growth, and strengthening the immune system. It can be a perfect choice for a rich in protein vegetarian diet. It significantly contributes to one's daily protein intake. The primary energy benefits of Dalia come from its rich supply of complex carbohydrates, which are digested slowly by the body. This process results in a steady, prolonged release of energy, preventing the sharp spikes and crashes in blood sugar often associated with simple carbohydrates. Its low glycaemic index and high dietary fibre content further support this slow energy release, ensuring consistent vitality and focus throughout the day. It can be included in breakfasts or any light meal as a snack to provide sustained energy. Overall, it’s a wholesome energy-boosting food and protein-supporting food.

How Dalia supports Digestion and Blood Sugar Control:

Dalia is exceptionally rich in dietary fibre and helps regulate bowel movements naturally. Incorporating Dalia in the daily diet improves digestion by increasing bulk in the intestines, which helps prevent constipation. Moreover, it also helps in the growth of good bacteria in the stomach, leading to better digestive health. In addition, Dalia is easy to digest because of its fibre content. It can also be consumed by diabetic patients as it has a glycaemic index of 41-55. The complex carbohydrates take time to digest, which results in the prevention of sugar spiking. Dalia is also said to be rich in magnesium and chromium, which in turn promotes greater insulin responsiveness and enhanced glucose breakdown. Several studies state that replacing Dalia with white rice and other refined grains can lead to a 30% lower chance of type 2 diabetes.

Health benefits, Summary, and Conclusion:

While Dalia is versatile and can be included in any recipe, it also offers an array of health benefits to the body. Dalia improves heart health as it is rich in antioxidants. It helps cut down LDL cholesterol due to its beta-glucan content. The magnesium and potassium in Dalia help in regulating the blood pressure levels, resulting in smooth flow of the blood. In addition, Dalia is a superfood that can be consumed at any time of the day. Incorporating Dalia into the daily diet helps improve digestion, regulate blood pressure, promote heart health, and reduce the risk of diabetes.

In conclusion, Dalia stands out as a versatile and exceptionally nourishing whole grain. Its journey from a traditional staple to a modern health food is a testament to its valuable nutritional profile. As a minimally processed product of whole wheat, it retains essential dietary fibre, protein, and a host of vitamins and minerals that are often lost in refined grains. Whether one is looking to manage weight, regulate blood sugar, or simply incorporate more whole foods into a diet, Dalia is an excellent choice. Its ability to provide sustained energy, support digestive health and promote satiety which makes it a smart addition to any meal plan. From a comforting breakfast porridge to a savoury and wholesome lunch, Dalia offers a simple yet powerful way to enhance well-being. By choosing Dalia, one is not just enjoying a delicious meal; they are embracing a healthy, time-tested tradition.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in