Dalia Health Benefits And Nutrition Facts
Explore the health benefits and nutrition facts of dalia (broken wheat). Rich in fibre, protein, and essential nutrients, it supports digestion, weight loss, and overall wellness naturally.
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Last updated on 14th Jul, 2025
Introduction
Dalia, also known as broken wheat or bulgur, is a nutritious whole grain that has been a staple in many cultures for centuries. It is made by crushing whole wheat kernels into smaller pieces, retaining most of the fibre and nutrients. Packed with essential vitamins, minerals, and fibre, dalia is a fantastic addition to a healthy diet. Whether you're looking to improve digestion, manage weight, or boost overall health, dalia can be a great choice.
Nutritional Value of Dalia
Dalia is a powerhouse of nutrients. Here’s what a typical 100-gram serving of cooked dalia contains:
Calories: ~100-120 kcal
Carbohydrates: ~20-25g (mostly complex carbs)
Protein: ~3-4g
Fibre: ~4-5g
Fat: ~0.5g
Vitamins: B vitamins (B1, B2, B3, B6, and folate)
Minerals: Iron, magnesium, phosphorus, zinc, and selenium
Since it is minimally processed, dalia retains more nutrients compared to refined grains like white rice or maida.
Health Benefits of Dalia
Here are some of the benefits of dalia:
1. Supports Digestive Health
Dalia is rich in dietary fibre, which promotes healthy digestion by preventing constipation and maintaining regular bowel movements. The fibre also acts as a prebiotic, feeding the good bacteria in your gut and improving gut health.
2. Aids in Weight Management
Because of its high fibre and protein content, dalia keeps you full for longer, reducing unnecessary snacking. It has a low glycemic index (GI), meaning it releases sugar slowly into the bloodstream, preventing sudden hunger pangs and overeating.
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3. Good for Heart Health
The fibre in dalia helps lower bad cholesterol (LDL) levels, reducing the risk of heart disease. It also contains magnesium, which supports healthy blood pressure levels.
4. Helps Control Blood Sugar
Dalia’s low glycemic index makes it an excellent choice for people with diabetes or those at risk. It prevents sudden spikes in blood sugar levels, helping maintain stable glucose control.
5. Boosts Energy Levels
Being a complex carbohydrate, dalia provides sustained energy throughout the day, making it a great breakfast option for active individuals.
6. Rich in Essential Nutrients
Dalia contains iron, which helps prevent anaemia, and B vitamins that support metabolism, brain function, and red blood cell production.
7. Supports Bone Health
With minerals like magnesium, phosphorus, and zinc, dalia contributes to stronger bones and reduces the risk of osteoporosis.
How to Include Dalia in Your Diet?
Dalia is versatile and can be used in both sweet and savoury dishes. Here are some easy ways to enjoy it:
Dalia Porridge (Sweet): Cook dalia with milk, nuts, and honey for a nutritious breakfast.
Vegetable Dalia Upma (Savoury): Sauté dalia with vegetables, spices, and a little oil for a wholesome meal.
Dalia Khichdi: Cook dalia with lentils, vegetables, and mild spices for a protein-rich dish.
Dalia Salad: Mix cooked dalia with chopped veggies, lemon juice, and herbs for a fibre-rich salad.
Who Should Eat Dalia?
People looking for a healthy alternative to refined grains (white rice, maida).
Those with digestive issues like constipation or bloating.
Individuals managing diabetes, cholesterol, or weight.
Pregnant women (due to its high folate content).
Athletes and fitness enthusiasts needing sustained energy.
Precautions
Gluten Sensitivity: Since dalia is made from wheat, it contains gluten and is not suitable for people with celiac disease or gluten intolerance.
Portion Control: While dalia is healthy, overeating can lead to excess calorie intake.
Conclusion
Dalia is a simple yet powerful grain that offers numerous health benefits. Whether you want to improve digestion, manage weight, or simply eat healthier, adding dalia to your diet can make a big difference. It’s easy to cook, budget-friendly, and highly nutritious!
If you have specific health concerns or dietary restrictions, it’s always best to consult a nutritionist or doctor. You can book a consultation with a dietitian through Apollo 24|7 to get personalised advice on including dalia in your diet.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
