Dalia, also known as broken wheat/Indian cracked wheat, is a nutritious meal option that is a good source of energy and highly preferred by diabetics due to its low glycemic index. Daliya, is prepared by processing and breaking down dalia to a grain texture from whole wheat, and is popular with diabetics because it does not cause a sharp spike jump in blood sugar and the complex carbs them fuller for longer as well. Considering how dalia is hailed as a nutritious grain, can it be fit into a weight loss diet where you have to be extremely cautious about calorie intake? Let’s find out:
What Makes Dalia Healthy and Weight Loss Friendly?
1. It’s a good source of complex carbs, protein, with dietary fiber as well.
2. The combination of protein and fiber takes longer to digest, and that’s why keeps the stomach full for longer, keeps appetite in check.
3. Easier to digest and yet rich in fiber due to its grainy texture.
4. Rich in minerals like calcium, potassium, magnesium, phosphorous and also B vitamins – all of these minerals help to boost metabolism, thereby increasing calorie expenditure.
5. You can make so many yummy dishes out of plain dalia – upma, porridge, khichdi, pulao, dalia utappam, vegetable daliya, idli, pancakes, and even salad. Can have it as breakfast, lunch, and dinner. But if you are thinking about “lapsi” (a high-calorie sweet dish with dalia as main ingredient), it’s not weight loss friendly 😛
6. A better option to replace rice which has a higher glycemic index.
7. Promotes the growth of healthy gut bacteria, which in turn
8. Does not cause a jump in blood sugar or insulin spikes compared to a white grain since it’s made from a whole grain.
Though dalia is counted as healthy, it still is relatively high in calories, around 152 calorie in 100 gm of cooked dalia. Whereas 100 grams of bulgar wheat (parboiled and dried before being converted to a grain form) has 151 calories per 100 gm.
Just like oats, brown rice, whole wheat, and other healthy grains, you need to watch portion and measure out daliya too before cooking and having it as a meal because of its carb content. When you watch the calories, daliya can be cooked into a variety of yummy dishes. So, when experts say “don’t fear carbs,” they are talking about dalia probably 😛 Also, for your weight loss diet plans, do subscribe to the Rati Beauty diet plan.
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