Benefits of Dalia: A Humble Homegrown Indian Superfood!!

Dalia: Nutrition Facts

Dalia, also known as broken wheat or cracked wheat, is a cereal grain obtained by milling raw wheat grains coarsely. When cooked, it takes a similar appearance and texture as couscous and quinoa. It has an earthy and nutty taste.

Other than being delicious and easy to cook, dalia is also rich in nutrition. This is because of the fact that with dalia you are consuming the whole grain as such, which constitutes the entire wheat kernel. It includes the germ, endosperm, and bran, making it highly nutritious and beneficial to your health.

Each serving of dalia contains a variety of vitamins, minerals, protein, and fibre. 1/4 cup (40 g) of dalia offers 30 g of carbohydrates, 5 g of protein, 5 g of fibre, 20 mg of calcium, and 1.8 mg of iron while being lower in calories (140).

Health Benefits of Dalia

Here are some of the benefits that dalia can offer:

1. Weight Loss

Dalia is rich in both fibre and proteins, which can aid in weight loss. It promotes a feeling of fullness and satiety. This helps in preventing frequent hunger pangs and thus lowers your calorie intake.

Thus, regular consumption of dalia can help you lose weight. It is also effective in improving digestion and in boosting your metabolism.

2. Heart Health

The high fibre content in dalia promotes heart health. The fibre in Dalia helps lower the absorption of cholesterol into the bloodstream, thereby lowering the total cholesterol levels in the body and reducing the risk of developing heart disease.

Dalia is also a rich source of potassium (240 mg in 1 cup or 160 g dalia). Potassium helps maintain a healthy fluid balance in the body and thus lowers your blood pressure, which is a major risk factor for heart disease. 

3. Digestive Health

Foods with high levels of dietary fibre help stimulate your digestion. Whole grains such as dalia are known to promote the growth of healthy gut bacteria, which supports proper intestinal and digestive function. This makes dalia beneficial for conditions such as constipation, bloating, and indigestion.

4. Controlled Blood Sugar

Dalia has a low glycemic index (GI) of 41, which means it does not cause a considerable rise in your blood sugar levels after consumption. This helps balance your blood glucose levels and therefore favours diabetics. Dalia also contains phytonutrients (plant compounds), which can help manage blood sugar levels better by lowering insulin resistance.

5. Other Benefits

Some of the other benefits of consuming dalia on a regular basis can include better sleep, stronger bones, an improved immune system, and better blood circulation.

Types of Dalia

The term dalia is originally used for cracked wheat or wheat dalia. However, many other grains can also be milled to make dalia. 

1. Wheat Dalia

It is ideal for people of all age groups and it enhances digestion along with keeping your gut healthy. It is highly nutritious and meets your daily requirements of protein and fibre. One fact about wheat dalia is that it contains gluten, which is a type of protein that can cause allergy in individuals who have celiac disease or are intolerant to gluten.

2. Barley Dalia

As the name suggests, this type of dalia is made from barley. Barley is one of the most widely used grains and has a mild nutty flavour. Barley dalia is high in dietary fibre that helps improve digestion and also boosts your metabolism. The beta-glucans found in barley help lower the cholesterol levels in your body, thus lowering the risk of heart diseases. 

3. Maize Dalia

This type of dalia has to be the best choice for people with gluten intolerance or coeliac disease as the grain is free from gluten. Maize dalia is a rich source of proteins and vitamins. It boosts your energy levels and keeps you active throughout the day. It is a rich source of vitamin E and helps optimise your bowel movements. Maize also benefits your skin health and improves muscle mass.

Best Dalia in India

There are multiple varieties of dalia available in the market these days. One of the best is True Elements Multigrain Dalia Indore Masala. This pack of dalia can be your go-to breakfast as it is easy to prepare and goes well with Indian recipes like khichdi and upma.

It has a low carb content due to the presence of jowar (sorghum) flakes, which makes it an ideal ingredient for diabetics and for those who are on a weight loss diet. It is easy to prepare and is a healthy and tasty dish for you and your family.

Who Should Avoid Having Dalia?

Although highly nutritious and healthy, dalia might not be a suitable meal for some individuals. 

• People who are allergic to wheat or specifically gluten or those who have the coeliac disease should avoid the consumption of wheat dalia. You can replace wheat dalia with other gluten-free alternatives such as maize dalia.
• People with chronic intestinal disorders such as irritable bowel syndrome (IBS) may not be able to tolerate dalia well as it is a rich source of fibre.
• People who have any kind of digestive issues due to an infection or illness should wait to get well or consult a doctor before consuming dalia.