Health Benefits of Dalia: All You Need to Know

Health Benefits of Dalia: Dalia, also known as broken wheat, has been a part of Indian cuisine since ages. Dalia is easy to digest and full of nutrients. Not only the health-conscious people, even the mothers used to feed their small children a bowl of Dalia. The health benefits of Dalia are numerous- from helping in weight loss to promoting heart health it goes all way long to keep us healthy and fit.

Health Benefits of Dalia

Dalia is made from cracked wheat and it is high in nutrients like protein, fiber and iron.

Dalia is very popular in Indian diet and is eaten by people for breakfast, lunch and dinner. There are many ways to prepare dalia, it is most commonly used to make upma, kheer, vegetable dalia, sweet dalia, idli, adai etc.

Dalia can be a great alternative for the folks who want to reduce eating rice. You can add lots of veggies like beans, carrot, peas,tomatoes etc and make it more nutritious and tasty.

Read on to know about the health benefits of dalia and side effects of dalia.

Health Benefits of Dalia

Dalia or broken wheat is packed with lots of nutrients. It is even considered as more healthier than wheat flour. Also, It is one of the healthiest options for breakfast. It is a wonderful food for people of all age groups. Dalia is low in calories and is high in quantum fiber. Here are some health benefits of dalia:

1. Benefits of Dalia in weight loss

Benefits of Dalia in weight loss

Dalia is extremely low in calories and high in quantum fiber. A 100gm of dalia will provide 18gram of fiber. Fiber takes time to digest which makes you full for a long time and keeps your hand away from binge eating, thereby helping in lowering the weight.

 Also fiber adds bulk to the stool, which aids regular bowel movement. A good bowel movement and a healthy digestive system is a secret to an effective weight loss.

Having a bowl of dalia in breakfast induces the feeling of Full till lunch and keeps you away from the bad calories.

2. Helps in managing diabetes

Dalia Helps in managing diabetes

Dalia is low in glycemic index (GI) and high in fiber content, making it a good option for people with diabetes. The glycemic index (GI), is basically a relative ranking of carbohydrates present in food. It is a value assigned to foods based on how slowly and quickly they increase the glucose level in blood. Low GI foods are considered good for people having diabetes. As carbohydrates having low glycemic index i.e 55 or less, digest and absorb slowly in the body and don’t spike the blood sugar level. And dalia being low in glycemic index digest and absorbed slowly and enable slow release of glucose level in the body. Also, the high fiber content makes it more beneficial for diabetes as food high in fiber digest slowly, which helps in controlling the blood sugar level.

3. A Good Source of Energy

Dalia Benefits

One of the benefits of eating dalia is that it provides energy. A bowl full of dalia every morning not only keeps your stomach full for a longer time but also provides a good amount of energy. dalia is rich in fiber, which digest and metabolise slowly and provides energy for a long time.

Also, dalia contains B vitamins that promote  energy metabolism, by providing the body cells the much needed energy for a long time.

4. Controls Hypertension

Dalia controls Hypertension

The next benefits of eating dalia is that it helps in controlling blood pressure. dalia has a good amount of potassium, a ½ cup of bulgar wheat provides you with 195 mg of potassium i.e 41.1% of RDA. Potassium is known to help in maintaining the blood pressure in arteries and blood vessels. 

  1. Promotes Heart Health
Dalia promotes health

Dalia is very beneficial for heart health. Eating dalia on a daily basis reduces the risk of serious heart diseases. dalia is a great source of magnesium among the cereal category. It helps in maintaining regular heart health. Also the fiber content in dalia helps in preventing the blocked arteries and improves the flow of blood.

6. Maintain Cholesterol Level

Dalia benefits

Dalia is a best option if you want to manage your blood cholesterol level. dalia is high in fiber and low in calories which prevents the deposition of fats in the blood vessels and helps in managing the blood cholesterol level of the body.

7. Prevents Breast Cancer

Dalia health benefits

According to some research dalia helps in reducing breast cancer in women. Pre-menopausal women are recommended to have dalia daily to help in lowering the risk of breast cancer.

Also, dalia is rich in fiber, which significantly reduces the risk of breast cancer.

8. Prevents Inflammation

bulgur health benefits

Dalia is rich in anti-inflammatory properties. It helps to prevent the inflammation in the body and reduce the risk of many serious diseases.

Consuming it daily can help in alleviating the chronic inflammation, which therefore prevents the body from serious life threatening diseases.

9. Prevents Constipation

Bulgur benefits

Dalia is rich in quantum fiber which helps in having a good digestive system. Also keep the bowel movement regular and prevent Constipation. High fiber content in dalia digest and absorbs slowly, which promotes a healthy digestion. 

So if you want to get rid from this problem, have a bowl of dalia daily with milk and see the changes.

10. Benefits of dalia in Pregnancy

Dalia is rich in many vitamins and minerals. It also helps in preventing the anaemia during pregnancy, as it is rich in iron and manganese. Iron helps in maintaining the haemoglobin level and thus prevents anaemia during pregnancy. 

Also the vitamin B complex in dalia helps in the growth and development of the brain in the fetus.

11. Builds stronger Bones

The next benefits of eating dalia is that it helps in building the strong bones. Dalia is one such gram which is rich in calcium, magnesium and phosphorus together. And these all are required for stronger bones. We all know that with the age the bone density decreases making the bones weaker. 

Calcium and phosphorus helps to increase the bone density by making it stronger. Also the potassium present in dalia helps in the proper absorption and conservation of calcium in the body.

12. Benefits of dalia for babies

The benefits of dalia for babies are immense. It is rich in many vitamins and minerals which helps in the growth of babies.

Dalia is a natural source of B- vitamins and protein which helps in the growth and development of the body. Also B vitamins help in the brain development. Also the niacin present in the dalia helps in producing the RBC and improves the brain health.

You can also see the benefits of dalia for the skin as the niacin present in dalia helps in maintaining the skin structure. Also the other vitamins and minerals present in the dalia helps in having a healthy skin.

13. Benefits of dalia- Speeds Growth

Dalia is also rich in protein. A ½ cup of dalia supplies 6.1 gram of protein. This helps in the growth and development of all cells and tissues in the body. Due to its richness in nutrients, dalia can be a great option for growing kids, women in their pre- conception, conception and gestational period.

Protein also performs many functions in the body, it is a part of the visual cycle, strengthens bones and helps in many other metabolic activities.

Is eating dalia at night for weight loss good or bad?

Eating dalia at night for weight loss is a good option. Dalia is rich in protein and fiber, which takes time to digest and also helps in having the feeling of fullness. It also activates the weight hormones, which helps in losing the body weight. Also dalia is a rich vitamin B complex which plays an important role in weight loss. 

So, yes, eating dalia at night for weight loss is good as it is low in calories and high in fiber which helps in suppressing hunger, which further helps in reducing some pounds.

Side effects of dalia

Having a good amount in excess is also harmful for your body. Similarly having dalia in excess can cause some issues. You can have some side effects of dalia if you have it in large amounts. Following are some of the side effects of dalia:

  • Swelling– 

Dalia is rich in fiber and having a food rich in fiber content can cause swelling in the limbs of the body.

  • Stomach ache-

Eating daliya in large amounts can become the cause of stomach ache. The high fiber content in dalia can disturb the stomach lining which causes stomach ache.

  • Diarrhea-

Having dalia in large amounts can cause diarrhoea and vomiting. As the high fiber in dalia can cause the irritation in the intestine which leads to diarrhea.

Culinary uses of Dalia

Dalia is a famous traditional Indian dish and is used in many food items. It is used in the following ways:

  • It is used for making soups 
  • Many people used it as a staple food and served it alongside vegetables and meat.
  • It is used in Multigrain breads and pancakes.
  • Tabbouleh salad is a very famous salad in the middle East cuisine, made from broken wheat.
  • Several types of kheer and sweet dishes like lapsi are prepared using broken wheat.
  • Broken wheat is also used to prepare upma with vegetables.
  • It is also used to prepare soft- cooked bharath along with lentils, veggies and tamarind pulp.

Nutritional value

Following is the nutritional value of dalia:

NutritionAmount per serving% Daily Value*
Calories342 kcal
Total Carbohydrate76g25%
Total Fats1.3g2%
Dietary Fiber18g72%
Cholesterol0 mg0%
Vitamin A0%
Vitamin C0%
Vitamin D0%
Vitamin B615%


Dalia is a traditional Indian dish which has been eaten since ages.

Dalia is a rich source of fiber, protein, vitamins and minerals. It is also known as bulgar wheat or broken wheat. Dalia has lots of health benefits, it helps in aiding weight loss and promotes a good digestive system. It also helps in preventing breast cancer, constipation, inflammation.

Also, it helps in maintaining the blood cholesterol level and lowers the risk of hypertension.

But having it in too much amount can cause some issues like diarrhea, vomiting and swelling in the body.

This article contains information about benefits of eating dalia, benefits of dalia for weight loss, benefits of dalia for skin, benefits of dalia in pregnancy, side effects of dalia and benefits of dalia for babies.

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