4 Best Reasons Why Dalia is Good for Weight Loss

Introduction

Dalia is a highly effective weight-loss food option, offering various health benefits that contribute to a healthier lifestyle. With its low-calorie and high-fiber content, Dalia serves as a nourishing choice for individuals seeking to reduce excess weight. In this blog post, we will explore how Dalia is good for weight loss and discuss its positive impact on overall health and well-being.

Dalia (Daliya) is made from whole raw wheat grains that are coarsely grounded into smaller pieces, referred to as broken wheat or cracked wheat. During this process, the bran, germ, and endosperm of the wheat kernel are retained making it a highly nutritious food.

Dalia is packed with macronutrients, fiber, vitamins, minerals, and antioxidants. It is rich in complex carbs, and fiber content, and has a low glycemic index making it an optimum choice to manage weight. In addition, Daliya is a vital supplement to a balanced diet that aids weight loss and promotes overall health and well-being.

Let’s delve into the details of Dalia uncover its potential as a valuable addition to your weight loss journey and have a look at how Daliya is good for weight loss.

Read More: Is Makhana Good For Weight Loss

Nutrition Value of Broken Wheat (Dalia)

Broken wheat popularly known as daliya is a nutrition-packed food suitable for all age groups. It is very popular from toddlers to old age people or from fitness enthusiasts to ailing person who requires good nutrition.

As per USDA, here is the nutritional value of Dalia (cracked wheat) per 100 grams.

The nutritional profile of daliya may slightly vary depending on the quality of the wheat grain.

Nutritional Benefits of Dalia

1. High in Fiber

Dalia is a rich source of dietary fiber which can positively affect gastrointestinal health.

Dietary fiber helps to reduce gut inflammation and improves digestive disorders like Crohn’s disease and ulcerative colitis.

Studies suggest that increased intake of fiber promotes laxation adding bulk to stool and can prevent constipation and hemorrhoids.

2. Low in Calories and Fat

Daliya is a low-calorie as well as a low-fat food making it ideal for weight loss goals. Including daliya in your diet provides a considerable amount of energy and improves metabolism.

3. Act as Anti-inflammatory: Daliya contains antioxidants that help to protect the cell from oxidative damage and reduce inflammation. Eating dalia regularly provides you with longer life spans and delays the onset of age-related diseases.

4. Low Glycemic Index Food: Daliya is a low glycemic index food which indicates that it gets digested and absorbed slowly in your body resulting in a gradual release of blood sugar levels preventing sugar spikes. Studies suggest eating low glycemic index food may help people suffering from diabetes by keeping their blood sugar levels more stable.

5. Supports Heart Health: Research shows fiber-rich foods are linked to lower cholesterol levels, regulate blood pressure, and reduce the risk of heart diseases.

Nutrient-dense daliya has numerous health benefits as mentioned above. Well, do you know it’s also found beneficial for obesity and weight loss goals? Studies say whole grain food such as Dalia is good for weight loss.

Dalia is Good for Weight Loss

Let us understand how daliya is good for weight loss and its contribution to maintaining good health.

1. Promotes Satiety and Prevents Overeating

Daliya is rich in dietary fiber. Dietary fibers have various physiological effects and provide several health benefits, including satiety.  Fiber-rich foods get digested slowly making you feel full and keeping you satiated for longer. This way Daliya prevents overeating and reduces the appetite supporting the weight loss goals.

2. Supports Digestive Health

Fiber-rich daliya plays a very important role in maintaining healthy gut bacteria.  These good bacteria improve digestion and allow smooth, regular bowel movement, preventing constipation. Studies suggest dietary fiber aids in weight loss and reduces fat deposition in the body. 

3. Low in Calories and Fat

The most significant factor for weight loss is to consume low-calorie food.  Low-calorie recipes, particularly low-fat or low-carb diets are recommended as initial dietary plans for the goals of weight loss.

Additionally, Daliya is a low-calorie as well as a low-fat food making it an excellent choice for weight loss goals.

Studies suggest that low-fat and low-calorie food helps to achieve weight loss and regulate it for the long term.

4. High in Protein

The recommended dietary allowance of protein to avoid protein deficiency in adults is 0.80 g/kg body weight/day, which can be considered about 48–56 g/day. When protein in your diet exceeds 0.80 g/kg body weight, it is called a high-protein diet.

Studies suggest that high-protein diets reduce body weight, support fat mass loss, and preserve lean muscle. Several clinical studies have reported that a long-term high-protein diet promotes weight loss and can prevent weight regain after weight loss.

A high-protein diet promotes satiety and boosts your metabolism, supporting the weight loss journey.

Consuming daliya in moderation can provide you with multiple health benefits. Let’s understand how to incorporate different dishes of daliya into your diet plan.

How to Make Dalia For Weight Loss 

Daliya is a highly nutritious and versatile food item that contains complex carbs, high fiber content, and protein with other essential nutrients. Eating Daliya is good for weight loss as well as an excellent choice for optimizing overall health and well-being. You can smartly add Dalia into your weight loss diet plans in various ways…

Breakfast 

1. Dalia porridge with dry fruits and nuts:

Dalia porridge is a filling meal that can be cooked with water or milk.  To prepare porridge add 1 cup of raw dalia in 3 cups of water and cook until soft. Further add 1 cup of milk and a mix of chopped almonds, cashews, and raisins. Allow it to simmer for 5 minutes.  Finally, add 1 tablespoon of honey garnish with additional nuts, and serve warm.

2. Vegetable Daliya Upma: 

Dry Roast 1 cup of dalia until aromatic. Heat some oil and saute mustard seeds, curry leaves, peanuts, and chopped onions. Add your choice of chopped vegetables (carrots, peas, beans) and cook until the veggies become tender. Mix in roasted dalia with 2 cups of water, salt, and turmeric. Now cover and simmer dalia until it is soft. Garnish with coriander leaves and lemon juice. Serve hot.

Lunch and Dinner

1. Vegetable Dalia Khichdi:

Rinse 1 cup dalia and 1/2 cup split yellow moong dal and roast them in a tsp of ghee. Take a cooker and saute cumin seeds,  curry leaves, ginger, garlic, and onion. Add diced seasonal vegetables (carrots, peas, capsicum, French beans, potatoes), roasted dalia and moong dal,  4 cups water, turmeric, and salt. Mix it well and pressure cook daliya khichdi for 3-4 whistles or until it’s soft and cooked well. Garnish with coriander leaves and serve it hot with pickle.

 2. Multigrain Daliya Khichdi:

Rinse and dry roast 1 cup mixed grains (dalia, whole bajra (pearl millet), rice) in 1 tsp of ghee. Take a cooker, and saute cumin, curry leaves, ginger, and garlic. Add roasted mixed grains, 3 cups water, turmeric, and salt. Close the lid and pressure cook for 3-4 whistles until cooked. Now serve hot with curd or pickle.

 3. Moong Dal Dalia Khichdi:

Rinse 1/2 cup dalia and 1/2 cup moong dal and soak for 15 minutes: Saute cumin seeds, ginger,  garlic, onion, and tomatoes. Add soaked dalia, and moong dal and stir for a couple of minutes. Now put 3 cups water, turmeric, and salt and pressure cook for 3-4 whistles. Garnish with coriander leaves and you can serve hot with pickle or curd.

Snacks and Desserts: 

1. Dalia and Curd with Honey:

Add 1 cup cooked dalia to 1 cup curd with 1-2 tablespoons of honey. Mix well and serve, garnished with chopped nuts or a pinch of cinnamon.

 2. Dalia Pudding with Honey:

Rinse 1 cup of Dalia and add to 3 cups of milk. Cook it until it is soft, creamy, and thick in texture. Add a pinch of cardamom powder, chopped nuts, and 2 tablespoons of honey. Allow it to simmer for 5 minutes. Garnish with pumpkin seeds or watermelon seeds. Serve hot or chilled as per your choice.

 3. Daliya Salad:

 Take a large bowl and mix cooked 1 cup dalia with chopped cucumber, tomatoes, boiled chickpeas, steamed moong (whole green gram) sprouts, bell peppers, and onions. Add pepper, salt, lemon juice, and a drizzle of olive oil. Toss it well and garnish with fresh herbs like mint or coriander before serving.

 4. Daliya soup:

Saute bay leaf, chopped ginger, garlic, and onion. Add chopped vegetables (carrots, beans, cabbage, peas, capsicum, tomatoes) and stir fry. Put salt, pepper, and 4 cups water. Simmer the soup until Dalia and the vegetables are soft and properly cooked. Garnish with mint leaves or cilantro. Serve hot delicious and refreshing soup.

Precautions 

Dalia is low in calories and full of fiber. Incorporating daliya into your diet provides you with multiple benefits.

Dalia is good for weight loss. But one should always remember to eat daliya in proportion as part of a balanced diet to optimize your health.

Incorporating daliya in different ways into your diet is essential, but regular exercise is equally important if you want to lose weight or you are suffering from thyroid, diabetes, or obesity.

Always try adding adequate vegetables, multigrain, and lentils to daliya to enhance the nutrition of the food and as a result, keep you active and energetic all day long.

Avoid adding too much oil, ghee, or sugar to daliya to control calorie intake.

Do not overeat daliya because it may cause nutritional imbalance and could be unfavorable for your digestive health.

Conclusion

Daliya is a natural superfood that can be part of your balanced diet. Daliya is considered a good source of protein, minerals, B vitamins, and dietary fiber making an excellent health-building food. Dalia is good for weight loss, improves digestion, helps to build muscle mass, regulates fat metabolism, supports heart health, provides energy, and regulates blood sugar levels.

Studies show that individuals consuming high numbers of servings of whole grain foods as a source of dietary fiber are at lower risk of developing coronary heart disease, diabetes, obesity, and certain gastrointestinal disorders.

Dalia’s nutritional composition helps to improve overall health. Thus, one should include daliya as part of a balanced and healthy diet.

FAQ’s

Q1. Is daliya good for weight loss?

Ans: Yes, Dalia is good for weight loss. Dalia is a low-calorie, low-fat food packed with essential nutrients like protein, fiber, B vitamins, minerals, and antioxidants that make it an ideal choice for weight loss goals and support overall health.

Q2. Best time to eat dalia for weight loss?

Ans: There is no particular time to eat dalia. It can be consumed for breakfast, lunch, or dinner. Fiber and protein-rich daliya lead to slow digestion and promote the feeling of fullness, providing a steady energy source. Thus, many people prefer eating daliya in the mornings because it keeps them active and energized throughout the day and prevents unnecessary munching on extra calories.

Q3. Can you eat Daliya every day?

Ans: Yes, Daliya can be taken daily as a part of your balanced diet depending upon the body’s requirements. Daliya’s rich nutritional values make it ideal for everyday diet. Daliya aids in weight loss, supports heart health, improves digestion, helps to regulate blood sugar levels, and provides overall nutrition to your body.

Q4. What is daliya made of?

Ans: Dalia or Broken wheat is made by processing whole raw wheat grains coarsely into smaller pieces, retaining all the natural nutrients found in wheat.

Q5. Is daliya better than rice?

Ans: Yes, of course, Daliya is better than rice. Daliya contains more protein and fiber compared to rice. Daliya is low in calories and fat with lower glycemic index value providing you with high fiber and protein making it an excellent food to include in your diet. If you are a rice lover prefer eating brown rice over white rice.

Q6 Can daliya gain weight?

Ans: Daliya nutrients make it beneficial for weight loss. However, overeating dalia may contribute to increased calorie intake resulting in weight gain.

Q7. Is Dalia good for weight loss in dinner?

Ans: Yes, Daliya is good for weight loss in dinner. Daliya is an ultimate superfood low in calories and fat with high levels of fiber, protein, and other essential vitamins and minerals making it a popular food choice for weight loss goals. Only remember to have it at least 2 to 3 hours before bedtime so that it gets enough time to get digested properly before going to sleep.

References

Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis

https://www.sciencedirect.com/science/article/pii/S0002916522012643

The role of protein in weight loss and maintenance

https://www.sciencedirect.com/science/article/pii/S0002916523274274

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7599874/

The role of protein in weight loss and maintenance

https://pubmed.ncbi.nlm.nih.gov/25926512/

Effects of Dietary Fiber and Its Components on Metabolic Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/