Bulgur wheat, or Dalia, is a cracked wheat product that is becoming more and more popular around the world. It is a staple in Indian cooking.
Understanding a food's nutritional profile is essential for making well-informed dietary decisions. This is particularly true for Dalia, well-known in Ayurvedic and general health circles for having a rare combination of minerals and dietary fibre.
This blog explores Dalia's possible benefits for weight management, digestive health, and general well-being by analysing the exact nutritional value of Dalia per 100g serving.
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Did You Know?
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What is Dalia?
Broken wheat, or Dalia, is a whole-grain food prepared from coarsely ground or cracked wheat kernels. This method retains the natural nutrients of the grain while enabling faster heating. Dalia is a widely used ingredient in many different cuisines due to its mild, nutty flavour and chewy texture.
Dalia can be made from grains other than wheat, such as barley. Every variant presents a marginally distinct flavour and nutritional composition. For example, barley Dalia might have more protein and specific vitamins than wheat Dalia, but wheat Dalia is a rich source of fibre and complex carbs.
Nutritional value of Dalia per 100g
Here is a table representing Dalia nutritional value per 100g for your better understanding:
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Nutrient |
Amount per 100g |
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Calories |
342 kcal |
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Protein |
12g |
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Total Fat |
1.5g |
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Carbohydrates |
72g |
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Dietary Fibre |
10g |
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Sugars |
0.4g |
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Calcium |
33mg |
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Iron |
3.6mg |
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Magnesium |
143mg |
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Phosphorus |
330mg |
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Potassium |
360mg |
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Vitamin B6 |
0.3mg |
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Folate |
27 mcg |
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Vitamin E |
0.6mg |
Calories
Dalia offers a consistent energy supply, containing 342 kcal per 100g. Most of these calories are derived from complex carbs, which digest slowly and prolong feelings of fullness while decreasing cravings.
Both blood sugar stability and weight management may benefit from this. Dalia also provides a healthy dose of protein, enhancing satiety and maintaining muscle health. Including Dalia in your diet can help you feel better overall and energise your day.
Proteins
Dalia provides a substantial amount of protein, with about 12 grams per 100 grams of food. There are multiple health benefits associated with this protein content:
- Building and mending muscle: Building and mending tissues, including muscle, require protein. Dalia is a useful supplement that emphasises your muscle growth.
- Enhanced fullness: Eating protein makes you feel fuller for longer periods, which can help with weight management.
- Enhanced metabolism: Consuming protein can increase your metabolic rate, encouraging you to burn calories throughout the day.
Carbohydrates
One variety of broken wheat that has a lot of carbohydrates (72g per 100g) is Dalia. The majority of these carbs are complex and have many advantages. In contrast to basic carbs, Dalia's complex carbs release energy gradually, giving you a longer-lasting energy boost.
Furthermore, the fibre in these complex carbohydrates supports normal digestion, gut health, and feelings of fullness—all of which can help with weight management. Dalia's carbs support satiety, digestive health, and long-term energy.
Fibre
Dalia has numerous digestive and health benefits and a substantial 10g dietary fibre per 100g meal. This fibre supports gut health by facilitating easy digestion and encouraging the growth of good bacteria. Additionally, it prolongs the sense of fullness, which helps with weight management by lowering caloric intake and cravings.
Additionally, Dalia's dietary fibre may lower cholesterol and assist in the control of blood sugar, both of which would improve heart health in general. A simple step to supporting a healthy digestive system and general well-being is to incorporate Dalia into your diet.
Vitamins (B-complex, E)
One good source of the B-complex vitamins, including vitamin B6, is Dalia. This vitamin for energy metabolism supports the body's capacity to transform food into useful energy.
Moreover, vitamin E, an antioxidant that aids in preventing cell damage, is present in daisy. Since all of these vitamins support general health and well-being, Dalia is a nutrient-dense complement to a balanced diet.
Minerals (iron, magnesium, phosphorus)
Dalia provides vital minerals that support several body processes:
- Iron (3.6mg per 100g): Promotes the body's ability to produce energy and maintain general health by helping to move oxygen throughout the body.
- Magnesium (143mg per 100g): Helps balance blood sugar levels and is essential for proper muscle and neuron function.
- Phosphorus (330mg per 100g): Essential for preserving healthy energy metabolism, strong bones, and appropriate cellular function.
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Health benefits of Dalia
Now that you have a complete idea of Dalia nutritional value per 100g, let’s explore some of its key health benefits:
Weight management
Dalia has beneficial qualities that can help with weight control. Given its high fibre content, you will feel fuller for longer and have less cravings. This might assist you in managing your daily calorie intake.
Dalia also has a low-calorie count. This lets you maintain your daily calorie target without compromising energy. Like oats, Dalia offers vital minerals like iron, magnesium, and B vitamins that support general health as you work towards weight loss.
Digestive health
Dalia is a treasure trove of advantages for your digestive tract. Constipation is less likely, and regularity is encouraged by its high fibre content. This fibre ensures easy waste disposal by sweeping through your digestive tract like a broom.
Prebiotics, a dietary fibre that supports the healthy bacteria in your stomach, is another benefit of Dalia. For the best possible digestion and general health, these beneficial bacteria cultivate a healthy gut microbiome.
Heart health
Dalia is a grain with a remarkable combination of minerals that may support heart health. Its high fibre content contributes significantly to the reduction of LDL cholesterol levels.
Dalia is also a strong source of magnesium, which contributes to blood pressure regulation, another critical component of cardiovascular health. Additionally, this whole grain is high in vital B vitamins and contributes to general well-being.
You can have a tasty and heart-healthy breakfast or use Dalia in other meals by including it in your diet.
Blood sugar control
Dalia has a lot to offer those who are controlling their blood sugar. Given its low glycemic index, this whole grain gradually delivers glucose into the bloodstream, avoiding unwelcome spikes.
Its complex carbs also provide better blood sugar regulation and long-lasting energy. The high fibre content of Dalia also aids in promoting satiety, which lowers calorie intake and improves blood sugar regulation.
Muscle building and repair
Even though Dalia has less protein than oats, it is still a substantial source of plant-based protein, which is necessary for developing and repairing muscles. The building blocks of muscle tissue, amino acids, are released gradually by this protein.
Furthermore, the complex carbohydrates in Dalia provide a continuous flow of energy to help recovery and fuel exercise. Given its adaptability, it may be used in various meals, making it a practical and wholesome option for people who want to gain and keep muscle mass.
Also, do have a look at our 100% natural super greens supplement.
Dalia, in Ayurvedic perspective
Because of its natural qualities, Dalia, or broken wheat, is regarded by Ayurveda as a healthy diet. It is rich in fibre, easy to digest, and helps maintain regularity by fostering a healthy Agni, or belly fire. Dalia is also categorised as a Sattvic meal, which means it is pure, light, and beneficial to mental clarity and overall health.
Due to adaptability, Dalia may be adjusted to suit all Doshas (Pitta, Kapha, and Vata). It goes well with ghee and grounding spices like ginger for Pitta and Vata doshas. Switching to mung dal or utilising lighter vegetables is beneficial for Kapha.
Dalia is typically used in a lot of Ayurvedic recipes. A mainstay is Khichdi — a soothing porridge made with moong dal, Dalia, and veggies. Nut-raisin-milk concoctions of sweet Dalia are eaten for breakfast or as a light dessert. You can take advantage of Dalia's Ayurvedic properties and appreciate its versatility by including it in your diet.
How to Include Dalia in Your Diet
Here are some delicious healthy foods that can be prepared using Dalia to help shed some weight:
- Dalia Khichdi: For a wholesome dinner, take Dalia and then mix the moong dal and vegetables with it and cook them well.
- Dalia Upma: For a healthy breakfast, prepare Dalia in a pan by adding a little ghee, spices, and vegetables.
- Dalia Porridge: To prepare a delicious yet nutritious meal, cook Dalia in milk slightly sweetened with honey and cinnamon.
- Dalia Soup: To prepare a healthy soup, cook Dalia with spices and vegetables.
- Dalia Pulao: To prepare a healthy and tasty pulao, add vegetables and spices after preparing Dalia.
Conclusion
Summing up, Dalia contains a lot of complex carbohydrates, proteins, fibre and essential minerals. It is low in fats, aids in weight loss, is beneficial to the gut and offers sustaining energy.
Incorporation of Dalia in the diet plan is the easiest and most efficient way to improve general health. According to Ayurveda, though Dalia is made from rice, it falls under grains, and all Prakriti can consume it because it has the least predisposition and is easily digestible.
Whether it is according to the new nutrition science or the old Indian Ayurveda, Dalia all turns out to be a versatile and filling main course.
FAQs
1. What are the nutritional benefits of eating Dalia?
Dalia—a food rich in fibre, protein, and complex carbohydrates—aids digestion, provides sustained energy, and possibly helps control weight.
2. Is Dalia good for losing some weight?
Interestingly, Dalia becomes a helpful addition to a diet that enhances energy, helps in slimming down, and enhances digestion.
3. What nutrition difference exists between a serving of Dalia and rice?
Even though both servings have similar amounts of calories, Dalia is a better option because it has increased metabolism and continuously provides energy to the body.
4. Can I eat Dalia every day?
Dalia can be eaten daily to help lose weight because it is low in calories. It enhances the stomach's beneficial bacteria.
5. What are some Ayurvedic recipes that include Dalia?
Many Dalia dishes are available in Ayurveda, such as the savoury Khichdi with spices and veggies or the sweet Doodh Dalia with milk, almonds, and dates.
6. Are there any side effects of consuming Dalia?
Large-scale Dalia consumption may result in stomach bloating or gas. Vomiting, upset stomach, and other symptoms might result from consuming too much dalia.
7. How should I store Dalia to maintain its nutritional value?
To retain freshness and nutrient content, store Dalia in air-tight containers in a dark, cool, and dry place.
8. What is the glycemic index of Dalia?
Dalia is reported to work well with a diabetic regimen. As a result, Dalia remains in the low glycemic index area. Dalia has a low and safe GI of 41 and a low and safe GL of 9.
9. Is Dalia suitable for people with diabetes?
Dalia is a powerful healer for diabetes. It has complex carbs and a low glycemic index. This ensures that glucose enters the bloodstream gradually and steadily.
10. How does Dalia help with digestion?
Dalia's high fibre content aids in healthy digestion and prevents constipation.
11. Can children and the elderly consume Dalia?
Yes, Dalia can be consumed by children and the elderly.
12. What are the best ways to cook Dalia for maximum nutrition?
Upama, porridge, and khichdi are some of the best ways to cook Dalia for maximum nutrition.
13. Can Dalia be used in gluten-free diets?
Traditional Dalia contains gluten and is manufactured from wheat. Nonetheless, gluten-free variations are made with substitute grains like millet or rice. Always read the ingredients list to ensure something is suitable for a gluten-free diet.
References
- Bulgur wheat, or dalia, is a cracked wheat product that is becoming more and more popular around the world. It is a staple in Indian cooking. [https://www.ncbi.nlm.nih.gov/]
- Dalia is a widely used ingredient in many different cuisines due to its mild, nutty flavour and chewy texture. [https://pubmed.ncbi.nlm.nih.gov/]
- Dalia also has a low-calorie count. This lets you maintain your daily calorie target without compromising energy. [https://www.ncbi.nlm.nih.gov/pmc/]
- Dalia is typically used in a lot of Ayurvedic recipes. A mainstay is Khichdi — a soothing porridge made with moong dal, Dalia, and veggies. [https://www.researchgate.net/]
