The health benefits of eating Dalia or broken wheat are not unknown in Indian households. If you are wondering what is Dalia, It is known by different names in different parts of India. In different parts of the country, Dalia is known by names such as Fada, Samba Rava, and Godhuma Rava.
Packed with nutrients, Dalia makes a wholesome ingredient that nourishes the body and helps the body fight several health issues. Here is a detailed piece on the benefits of Dalia with precise information on Dalia nutrition, Dalia calories, and if there are any side effects of Dalia.
What Is Dalia?
Dalia is not a type of grain. But it can be made from any grain such as wheat, rice, millet, etc. Dalia is a texture that represents any kind of grain that has been broken.
Different parts of the country refer to dalia as fada, samba rava, or godhuma rava.
Dalia is formed by hardening the outer cover of the grain through washing and drying or roasting the grain. Later, these grains are broken down to varying degrees of fineness by passing them through a machine.
Dalia Nutrition
Dalia is rich in nutritional content. The health benefits of dalia are mainly due to its nutritional and calorific values. Eating dalia provides you with all the health benefits of the grain as it is derived from grains.
Dalia Calories
Counting the calories and nutrition status of any food consumed is normal for a person looking to either lose weight or gain weight. Let’s learn about the amount of nutrition and calories in dalia.
Nutrient Value Per 100g
Energy - 152 Kcal
Fat - 3.41g
Saturated Fats - 1.615g
Trans Fats - 0g
Monounsaturated Fats - 0.893g
Polyunsaturated Fats - 0.478g
Carbohydrates - 27.7g
Sugar - 0.97g
Fibre - 1.4g
Protein - 5.03g
Sodium - 143mg
Cholesterol - 6mg
Potassium - 193mg
One bowl of cooked dalia serving contains 152 calories, which is low on the calorie metered scale and among the healthiest options.
यह भी पढ़ें: अंजीर के फायदे तथा नुकसान: Anjeer Benefits & Side Effects
Benefits of Dalia
Broken wheat or Dalia houses many nutrients. The broken wheat is easy to digest and can be consumed by people of all age groups. It is also known as an excellent dietary option for weight loss.
Whether you consume it for breakfast, lunch, or dinner, these are the assured benefits that consuming Dalia can provide you with.
1. Prevents Constipation
Dalia is an excellent source of fibre. It contains nearly 18 grams of fibre per 100 grams. It is also a laxative (helps in flushing out toxins). Thus, Dalia help maintains consistent bowel movements and prevents constipation.
A bowl of Dalia can be helpful to ease conditions such as nausea, bloats and gas formation, and abdominal pain. It does so by stimulating the digestive system. The high fibre content causes slow digestion that ensures the complete digestion of the food.
2. Helps Maintain Cholesterol levels
The high amount of fibre in Dalia regulates the amount of cholesterol in the body. The soluble fibre content reduces the cholesterol level by binding with the cholesterol particles and not letting it deposit in the body. These bound particles flush out of the system, thus regulating cholesterol levels.
3. Has Anti-Inflammatory properties
Betaine is an essential element found in the whole cereal grain. The consumption of Dalia regularly could help increase the level of betaine, which eventually helps reduce homocysteine (the compound which reduces inflammation).
Dalia could form an essential part of your daily diet to help treat the condition of inflammation.
4. Good for Diabetics
Dalia consists of complex carbohydrates and is low on the glycemic index. The Glycemic index ranks carbohydrates in foods based on how they affect blood sugar levels. Carbohydrates with a low Glycemic index, i.e. less than 55, are slow to digest, absorb and metabolise.
A low glycemic index also means a low release of sugar in the blood, i.e., a gradual release of blood sugar. The glycemic index (GI) of Dalia is 41, which lies in the low range of GI. Dalia being low on GI is slowly digested and releases sugar gradually. So the slow release of sugar avoids the conversion to fat, aiding in weight loss.
So if you are looking for weight loss, having Dalia in the morning could keep you filled well till your next meal.
5. Dalia Benefits for Weight Gain
Dalia is also effective in weight gain. It helps increase muscle mass due to its protein content.
Dalia contains a significant proportion of vitamin A, C, E, and D. The vitamin-rich content in Dalia aids in muscle gain. It is also a good source of energy and can be used to replenish energy after a workout session.
For gym enthusiasts looking to increase muscle mass, Dalia is an effective means. It is rich in proteins and vitamins. The daily consumption of Dalia helps improve the muscles.
6. Wheat Dalia Benefits of Dalia for Skin
Considered one of the healthiest foods, Dalia is known to keep the skin healthy. There are several benefits of Dalia for the skin.
The consumption of Dalia helps in reducing the inflammation-causing hormone homocysteine. This keeps the skin free from any inflammation. Further, It also helps deal with issues like dull skin, ageing skin, acne, and getting rid of dead skin cells.
7. Benefits of Dalia for Toddlers
An excellent source of vitamins, minerals, and proteins, Dalia is suitable for growing children. Dalia is much healthier than any preserved or packaged foods.
Dalia does not have a strong smell or taste, and you can easily mix it with milk or vegetables. This makes it an excellent weaning food for babies and toddlers.
Also, you can make many recipes out of Dalia. This makes it an ideal dish for toddlers and growing children.
Dalia Benefits for Weight Loss
Dalia is considered a healthier meal option for the weight loss journey. Also known as Bulgar wheat, a bowl of Dalia with milk could be a great low-calorie breakfast for weight loss.
Below listed are the reasons why to use Dalia for weight loss.
1. Low in Calories
Dalia is a superfood that can work extremely well for weight loss due to its low-calorie content. It contains about 357 calories per 100 grams. The low amount of calories keeps your weight in check.
A single bowl of Dalia with milk has around 220 calories. Consuming a single bow of Dalia could keep you filled till lunchtime with just 220 calories. A person of 19-30 years requires about 2000 to 2600 calories per day. This leaves much space for a calorie-rich lunch and dinner.
2. Complex Carbohydrate
Dalia is high in fibre content. A high amount of fibre is slow to digest and hence helps to keep you filled. It also aids in bowel regularity.
Hence, it gives a feeling of satiety, preventing you from frequent food consumption. In this way, Dalia is a superfood that helps you avoid binging on high-fat foods.
3. Protein Rich
Studies show that a high-protein diet boosts metabolism and releases weight regulating hormones. Dalia is an excellent source of protein, with about 12 grams per 100 grams serving. Since protein is slow to digest, it helps to relieve hunger pangs. The nutrient also helps to reduce the hunger hormone ghrelin.
Wheat Dalia Benefit
Apart from its calorific and nutritional value, wheat dalia has essential vitamins, minerals, and fibres. It aids in weight loss and offers other numerous long-lasting health benefits. Some health benefits of wheat dalia are:
- Diabetes: Dalia consists of fibres that merge with certain helpful phytochemicals and aid in improving the body’s response to insulin, thus regulating blood sugar levels.
- Heart health: Dalia promotes a healthy heart and manages hypertension due to its potassium content. Potassium relaxes the blood vessels by fighting the effect of sodium in the body on blood pressure. Thus, it helps alleviate the risk as well as manage the condition.
- Constipation: Dalia is rich in dietary fibre that moves across the digestive tract effectively and assists in relieving constipated conditions.
- Gut health: As dalia has a low calorie count, consuming dalia regularly will cause no harm but instead improve the growth of gut-friendly good bacteria. It will thus enhance the overall intestinal health.
How to Make Dalia for Weight Loss
Dalia has been a part of the Indian traditional diet for ages. It has a low glycemic index and aids in weight loss. Here are some Dalia recipes that one may enjoy while on a weight loss journey.
1. Vegetable Dalia Khichdi
A great breakfast or lunch dish, the vegetable Dalia khichdi can be a filling dish. It can work well for weight loss and be tweaked as required for taste. The recipe to prepare it is as below.
- Roast Dalia on low flame until they turn brown. Remove from heat once roasted and set it aside.
- In a pressure cooker, heat the oil and add mustard seeds and cumin once hot enough.
- As the popping sound appears, add cashews and peanuts if required.
- Add onions and let it stay till brown. Also, you may add chillies if required.
- Add vegetables as per taste and requirement. Saute for about 4-6 minutes. Now add Dalia to this pressure cooker.
- Add spices as per taste, and then pour about a cup and a half of water. Use excess water if you prefer a watery texture. Close the cooker with its lid.
- At a medium flame, cook till two whistles.
- You may use a little bit of lemon and coriander for garnishing.
2. Dalia Salad
Easy and quick to prepare, the recipe for Dalia salad is listed below. It works well for reducing carbohydrate intake.
- Boil a pan full of water.
- Add oil and salt as per requirement.
- Add about half a cup of water and cook for about 7 minutes. Once soft and cooked, drain the water and let the Dalia cool down.
- Take chopped veggies in a large bowl and add the cooked Dalia to this bowl.
- Add about 1/4th cup of pudina, one tablespoon of lemon juice, olive oil and salt as per taste.
- Mix thoroughly and enjoy.
3. Sweet Dalia Porridge
For those with a sweet tooth or diabetic patients, the Dalia porridge can be a simple and low sugar recipe. Here is how to prepare it.
- Heat about one tablespoon of oil in a heavy bottom pan.
- At medium flame, add half a cup of Dalia and cook for 2 minutes until it turns light brown.
- Add one and a half cups of water and mix well.
- After cooking for about six minutes, add one and a half cups of milk.
- Add 1/3rd cup of sugar.
- After stirring for 8 to 10 minutes on a medium flame and light boil, add cashews and almonds if required.
- Let it simmer for about a minute. Serve hot and enjoy the taste.
Many more recipes can be tried with Dalia, given its versatility and high nutrient content.
Summing Up on Dalia Health Benefits
For older people who suffer from digestive conditions or for patients who require high fiber meals rich in nutrients, Dalia is a perfect choice. A superfood that contains a good amount of vitamins, minerals, and proteins, Dalia is also a versatile grain.
In the present lifestyle where low-carb diets have become necessary, Dalia is a go-to option. It is a versatile ingredient and works well for people of all age groups.
FAQs
What Is the Best Time to Eat Dalia?
Dalia can be consumed for breakfast, lunch, or dinner. You can eat it at any time of the day.
Can We Eat Dalia Daily?
Yes, the consumption of Dalia daily works well. It is easy to cook and nutritious.
Is Dalia High in Protein?
Yes, Dalia is high on protein. It helps to regulate the secretion of weight regulating hormones. Also, they are slow to digest, so they keep you filled for a long.
Is Dalia Good for the Stomach?
Yes, Dalia helps in preventing the condition of constipation. Hence it is good for the stomach.
Is Dalia Healthier Than Rice?
Yes, Dalia is a better choice as compared to rice. Rice contains large amounts of carbohydrates and does not help much in conditions such as constipation. Dalia, on the other hand, aids in weight loss, prevents constipation and provides nutrients.
