Dalia (daliya/fada) is called broken wheat or cracked wheat in English.
Dalia is cracked or broken wheat, and is made by milling whole raw wheat grains coarsely, which makes this food rich in fibre. Dalia, just like quinoa, also contains nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins and a small amount of fat,Wheat dalia, also known as broken wheat, is a nutritious, coarsely milled whole wheat grain that's a staple in many Indian kitchens.
The glycemic index (GI) of dalia, also known as bulgur wheat, is 41, which is considered low. This means that dalia is digested slowly and releases glucose into the bloodstream gradually, which can help regulate blood sugar levels.
Dalia is a good food choice for people with diabetes or those who want to manage their blood sugar levels. It's also high in dietary fiber and can be easily combined with other foods.
However, it's important to consult with a healthcare provider or registered dietitian before making any significant changes to your diet.
Dalia (Bulgur wheat) is known to fit into a person's diabetic routine. This keeps Dalia in a low glycemic index range. GI of Dalia is 41 (low and safe) and GL of Dalia is 9 (low and safe). Hence, this confirms that Dalia is safe for intake by people with diabetes.
Dalia is a versatile whole grain ingredient long consumed for several health benefits. While a popular food for toddlers and young children, Dalia is an excellent dietary inclusion for people with diabetes. Dalia can be used to prepare khichdi, upma, pulao, dosa, and chilla and even add them to your salad.
Nutritional Value: Both wheat and dalia are good sources of complex carbohydrates, fiber, and some essential nutrients such as B vitamins and iron. However, dalia is generally considered to be a healthier option because it is less processed than wheat flour, which means it retains more of its nutrients.
If you're looking for a food that will keep you full for longer and help regulate blood sugar levels, dalia may be the way to go. But, if you're looking to burn fat and maintain muscle mass, oats may be a better option.
Dalia has a low glycemic index (GI) of 41, which means it releases glucose slowly into the bloodstream. This property helps regulate blood sugar levels, making it a suitable food choice for individuals with diabetes or those looking to manage their blood sugar levels effectively.
Since the grains in dalia are not refined, it is preferred over whole wheat grains used for roti. After processing, the nutrients in the grain are lost.
Roti has a glycemic index of 62, which affects blood sugar levels. This is important for controlling diabetes and eating a well-rounded diet. Whole wheat roti has a lower glycemic index because it has more fiber. Eating roti with protein or fiber-rich foods can help keep your blood sugar stable.
Eating dalia daily is healthy. If you put in effort then Dalia will be your companion. This is a food item that is low in calories but very loaded with many nutrients that help in digestion, weight management and overall health. However, balance it with a varied diet.
Cons of Dalia:
Consume Dalia in large amounts may cause gas or bloating in stomach. Excessive consumption of dalia can lead to stomach pain, vomiting, etc.
For dinner, choose a warm bowl of vegetable dalia or khichdi with a dollop of curd on top. This improves digestion while also adding creaminess. Curd can even be used in dessert. Make a tasty and healthy shrikhand or lassi to fulfil your sweet cravings.
Dalia does not generally cause a sudden spike in blood sugar levels and is a good food for people with diabetes.
Dalia is also a good source of complex carbohydrates, providing a steady source of energy while keeping blood sugar levels stable. Additionally, it is low in fat and cholesterol, making it a heart-healthy option for those looking to improve their cardiovascular health.
Good for heart health- It is a good combination of fibre and magnesium which aids to lower blood pressure and reduce the risk of heart disease. Provides essential nutrients- Dalia is a good source of essential vitamins and minerals like Vitamin B, magnesium and zinc, good for maintaining good health.
Dalia, also known as broken wheat or bulgur wheat, is a healthy and nutritious food that can be consumed daily as part of a balanced diet. Here are some reasons why: Low in calories: Dalia is low in calories and high in fiber, which can help to promote feelings of fullness and prevent overeating.
Though both rice and Dalia have similar number of calories per serving, it's the increase in body's metabolism and sustained energy release that makes Dalia a better choice. As it is not refined, the nutrient content stays the same as whole wheat. Dalia is a good source of magnesium, iron, and phosphorus.
The choices of food become very important when one starts off with the journey of gaining weight in a healthy manner. Two of the most famous options for those looking to bulk up are Dalia and Oats. Both are nutritionally dense foods and have been often consumed by people all over the world.
Dalia is a valuable source of protein, providing amino acids that are essential for muscle growth and repair. Protein is crucial for repairing and building muscle tissue, making dalia a beneficial addition to the diet of those who are physically active and looking to build or maintain muscle mass.
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.
You can eat daliya at night for weight loss as well. It's light, nutritious, and keeps you full without adding many calories
See the YouTube videos on how to make vegetable Dalia.
Information compiled by: Dr. Bhairavsinh Raol
