Is Dalia Good for Weight Loss? Let’s Find Out

Eating effectively is essential for weight reduction. Opting for nutrient-dense and satiating meals is a great selection should you’re aiming to shed additional kilos. Dalia is a well-liked possibility for these searching for to shed extra pounds.

Known as damaged wheat, dalia is a whole-grain cereal that gives important vitamins. It is a wonderful supply of protein and fibre. This superfood has been a staple in Indian diets for generations. It isn’t just scrumptious however wholesome meals as effectively. Dalia helps you keep full for longer and may help with weight reduction. 

With varied helpful vitamins, together with magnesium, iron, copper, niacin and folate, it’s much like oats in its excessive fibre content material and appetite-suppressing qualities.

Moreover, it helps intestine well being and helps stop constipation, which may result in weight achieve.

Research exhibits that dalia is an impressive selection for weight reduction because of its low-calorie depend, low GI, and excessive protein and fibre content material. One cup of dalia can present as much as 30% of your day by day fibre wants. 

Dalia – A Nutritional Overview

Known by many names, together with damaged wheat and cracked wheat, dalia is a well-liked Indian meals made by breaking down entire wheat grains into small items.

It is a staple in lots of Indian houses. People usually eat it as cereal for breakfast or as an ingredient in savoury dishes, resembling khichdi and upma.

Each serving of 100g of Dalia offers you a dietary enhance of carbohydrates, dietary fibre, and protein. It can also be a low-fat and ldl cholesterol possibility, containing:

  • Calories: 340
  • Protein: 12g
  • Carbohydrates: 72g
  • Dietary Fibre: 10g
  • Fat: 2g
  • Vitamin B: 1.5mg
  • Iron: 2.5mg
  • Calcium: 45mg

Dalia is an effective supply of minerals resembling iron, calcium, and zinc. In addition, Its excessive fibre content material helps promote wholesome digestion and common bowel actions. At the identical time, protein and carbohydrates present vitality and assist preserve you full and happy.

How Does Dalia Help in Weight Loss?

Dalia is a nutritious and versatile Indian meals that one can get pleasure from in varied methods. It is a wonderful supply of carbohydrates, fibre, and protein, making it a wholesome and satisfying addition to any meal. Here is how dalia can assist with weight reduction.

High Fibre Content

The excessive fibre content material in dalia makes it a satiating meals. For instance, if one consumes dalia for breakfast, it’s going to preserve them full till lunch. Thats curbs binge consuming and unhealthy snacking.

As a consequence, it could support in stopping unhealthy weight achieve. Dalia additionally offers your physique vital vitamins and retains you energised all day.

According to a current research, individuals who commonly ate entire grains had more healthy weights than those that ate refined grains periodically. Therefore, together with dalia in your day by day weight loss plan is crucial should you’ve been making an attempt to shed extra pounds successfully.

Studies additionally point out fibre gives stool bulk, which promotes bowel regularity. Furthermore, analysis additionally exhibits that multi-grain dalia ready from sprouted grains elevated digestibility and vitamins and lowered cooking time.

Low in Calories

Consuming extra energy all through the day can result in weight achieve. Since dalia is a low-calorie meals, it prevents extra calorie consumption.

At the identical time, it offers you adequate vitality to remain lively for lengthy. According to its dietary data, one cup of cooked dalia comprises simply 150 energy. Eating low-calorie meals is crucial to boost your weight reduction efforts.

Rich in Protein

Research means that Dalia can also be a unbelievable protein meals moreover its fibre content material. The significance of consuming high-protein meals for weight reduction isn’t any secret. Various research present that consuming protein-rich meals can support in weight reduction.

Proteins additionally enhance metabolism and support in reducing ghrelin (starvation hormone) ranges. That means it’s going to stop you from feeling hungry for longer.

In addition, in case you are attempting to achieve muscle mass, take into account together with dalia in your weight loss plan as it’s also considerable in important nutritional vitamins.

Prevents Constipation

Dalia is excessive in fibre and works wonders to induce bowel actions. It aids within the elimination of waste and toxins from the digestive system and intestines of a person.

Investigations present that common bowel actions cut back constipation and gut-related problems. In addition, Dalia’s excessive fibre content material can relieve diverticular illness signs like nausea, bloating, gasoline, and abdomen ache.

Aids in Building Muscle

Dalia is a wonderful supply of proteins and several other important nutritional vitamins and minerals. Therefore, it really works nice for constructing muscle groups.

Other Benefits

Good for Maintaining Cholesterol Levels

Studies point out excessive fibre is helpful to keep up levels of cholesterol. The excessive fibre content material of dalia helps preserve the physique’s ldl cholesterol degree. It is, thus, wholesome for the guts.

Good for Diabetics

Dalia’s low glycemic index of 41 makes it a superb possibility for individuals with diabetes (GI).

GI determines the doable affect of a specific meals merchandise’s carbs in your blood sugar ranges after consumption. Foods with a GI of 55 or much less take longer to digest and permit a extra gradual launch of blood sugar (glucose).

Low glycemic index meals aren’t merely helpful for diabetes administration. They additionally assist handle weight as a result of the physique absorbs them slowly, stopping sudden sugar launch in your bloodstream.

Anti-inflammatory Benefits

Studies recommend that consuming dalia, an entire grain containing betaine, a metabolic element, can assist cut back persistent irritation.

It is as a result of anti-inflammatory properties of entire grains, that are identified to scale back the degrees of homocysteine within the physique that may trigger irritation. Therefore, consuming dalia as a part of an everyday weight loss plan may be an effective way of decreasing irritation.

Ways to Eat Dalia for Weight Loss

These are some methods to eat Dalia that may be useful in weight reduction whereas being scrumptious and nutritious.

  • Dalia Upma: Cook dalia in a pan with greens and spices for a wholesome breakfast.
  • Dalia Khichdi: Mix dalia with moong dal and greens for a filling and nutritious meal.
  • Dalia Porridge: Cook dalia in milk with a touch of honey and cinnamon for a tasty and wholesome porridge.
  • Dalia Salad: Mix cooked dalia with chopped greens and a lightweight dressing for a refreshing and wholesome salad.
  • Dalia Soup: Cook dalia with greens and spices for a heat and comforting soup.
  • Dalia Pulao: Mix cooked dalia with greens and spices for a flavorful and wholesome Pulao.
  • Dalia with Curd: Mix cooked dalia with curd and spices for a wholesome and scrumptious dish.

The HealthifyMe Note

Dalia is a wonderful breakfast possibility for these wanting for a high-fibre, low-calorie meal. One can get pleasure from it as soups, porridge, or varied different varieties. Its dietary content material will preserve you full all through the day and make for a lightweight supper within the night.

Dalia Recipes for Weight Loss

How do you make dalia for weight reduction? Here are some dalia recipes for weight reduction.

Dalia Khichdi

  • Preparation time: 10 minutes
  • Total time: 30 minutes
  • Servings: 2


  • Dalia: 1 cup
  • Ginger: 2 tbsp (finely chopped)
  • Green chillies: 1-2 (finely chopped)
  • Carrots: ½ cup
  • Green peas: ½ cup
  • Water: 4 cups
  • Cumin Seeds: 1 tsp
  • Ghee: 1 tsp
  • Salt: to style


  1. In a strain cooker, heat up the ghee over medium flame.
  2. Crackle one teaspoon of cumin within the heated ghee.
  3. Add the chopped veggies and prepare dinner over a medium-low to medium temperature till they’re translucent.
  4. Add the cleaned dalia to the greens. On a low flame, stir for three to 4 minutes.
  5. Add 4 cups of water and salt as required. Pressure prepare dinner on a medium flame for 2-3 whistles. Timing varies in line with the dalia’s high quality.
  6. Serve the vegetable dalia heat and garnish with coriander leaves.

Banana and Honey Dalia Porridge

  • Preparation time: 10-Quarter-hour
  • Total time: 15-Half-hour
  • Servings: 2


  • Dalia: 1 cup
  • Water: 3 cups
  • Banana: 2 (ripe)
  • Honey: 1 tsp
  • Milk: ¼ cup


  1. Add dalia to water and boil until it turns comfortable and add milk.
  2. Chop the banana into small items and add to the porridge. 
  3. Then, with a contact of honey, serve porridge in a bowl.

Dalia and Vegetable Salad

  • Preparation time: 10 minutes
  • Total time: 18 minutes
  • Servings: 4


  • Dalia: ½ cup
  • Olive oil: 1 tsp
  • Cucumber cubes: 1 cup
  • Tomatoes chopped: 1 cup
  • Mushrooms sliced: 1 cup
  • Salt: to style 


  1. Boil the dalia for 4-5 minutes and add salt to it.
  2. Drain and wash with chilly water after it will get boiled.
  3. In a bowl, mix all of the substances and toss to combine effectively.
  4. You can serve it instantly or refrigerate it for 1 hour and serve it chilled. 


Including dalia in your weight loss plan is a wonderful option to promote good well being and benefit from the style of nutritious meals with out the chance of consuming junk meals.

It is a wholesome fibre supply and a low-glycemic meals merchandise that may be part of any well-balanced meal plan for these attempting to shed extra pounds. However, these with inflammatory bowel illness, irritable bowel syndrome, or gluten intolerance ought to keep away from it as it could be laborious to digest.

Utilising a CGM to trace your weight loss plan can assist you make higher choices, and the professionals at HealthifyMe can supply personalised help to succeed in your weight-loss objectives with weight loss plan and train.

The Supporting Sources

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5. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The function of protein in weight reduction and upkeep. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.

6. Maki KC, Palacios OM, Koecher Ok, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 May 31;11(6):1245. doi: 10.3390/nu11061245. PMID: 31159235; PMCID: PMC6627338.

7. Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fibre on constipation: a meta-analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045. content=Increase%20ofpercent20dietarypercent20fiberpercent20intake,onsetpercent20ofpercent20constipationpercent5B10percent5D.

8. Lattimer JM, Haub MD. Effects of dietary fibre and its elements on metabolic well being. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.

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