Eating well is essential for weight loss. Opting for foods that are nutrient dense and satiating is a smart choice if you want to lose weight. Dalia is a popular option for those looking to lose weight.
Known as broken wheat, dalia is a whole grain cereal that provides essential nutrients. It is an excellent source of protein and fiber. This superfood has been a staple of the Indian diet for generations. It is not only delicious food but also healthy. Dalia helps you stay full longer and can help you lose weight.
With various beneficial nutrients including magnesium, iron, copper, niacin and folate, it resembles oats in its high fiber content and appetite suppressant qualities.
Plus, it promotes gut health and helps prevent constipation, which can lead to weight gain.
Research shows that dalia is an exceptional choice for weight loss due to its low calorie content, low GI, and high protein and fiber content. A cup of dalia can provide up to 30% of your daily fiber needs.
Dalia – A nutritional overview
Known by many names, including cracked wheat and cracked wheat, dalia is a popular Indian food prepared by breaking whole wheat kernels into small pieces.
It is a staple food in many Indian homes. People often eat it as a breakfast cereal or as an ingredient in savory dishes, such as khichdi and upma.
Each 100g serving of Dalia gives you a nutritional boost of carbohydrates, dietary fiber and protein. It is also a low fat and cholesterol option, containing:
- Calories: 340
- Protein: 12g
- Carbohydrates: 72g
- Dietary fiber: 10g
- Fat: 2g
- Vitamin B: 1.5mg
- Iron: 2.5mg
- Calcium: 45mg
Dalia is a good source of minerals such as iron, calcium and zinc. Plus, its high fiber content helps support healthy digestion and regular bowel movements. At the same time, protein and carbs provide energy and help keep you full and satisfied.
How does Dalia help with weight loss?
Dalia is a nutritious and versatile Indian food that can be enjoyed in many different ways. It’s an excellent source of carbohydrates, fiber and protein, making it a healthy and satisfying addition to any meal. Here’s how dalia can help with weight loss.
High fiber content
The high fiber content of dalia makes it a satiating food. For example, if one consumes dalia for breakfast, it will keep them full until lunch. This curbs binge eating and unhealthy snacking.
As a result, it can help prevent unhealthy weight gain. Dalia also gives your body essential nutrients and keeps you energized throughout the day.
According to a recent to study, people who regularly ate whole grains had healthier weights than those who periodically ate refined grains. Therefore, including dalia in your daily diet is essential if you are trying to lose weight effectively.
Studies also indicate that fiber provides stool bulk, which promotes bowel regularity. Moreover, research also shows that multi-grain dalia prepared from sprouted grains increases digestibility and nutrients and reduces cooking time.
low in calories
Consuming excess calories throughout the day can lead to weight gain. Since dalia is a low-calorie food, it avoids excessive consumption of calories.
At the same time, it gives you enough energy to stay active for a long time. According to its nutritional information, a cup of cooked dalia contains only 150 calories. Eating low-calorie foods is key to enhancing your weight loss efforts.
Rich in protein
Research suggests that Dalia is also a fantastic protein food in addition to its fiber content. The importance of eating protein-rich foods for weight loss is no secret. Various studies show that eating protein-rich foods can help with weight loss.
Protein also boosts metabolism and helps lower ghrelin (hunger hormone) levels. This means that it will keep you from being hungry for longer.
Also, if you are trying to gain muscle mass, consider including dalia in your diet as it is also rich in essential vitamins.
Prevents constipation
Dalia is high in fiber and works wonders for inducing bowel movements. It helps in removing wastes and toxins from an individual’s digestive system and intestines.
Investigations show that regular bowel movements reduce constipation and bowel complications. Additionally, the high fiber content of Dalia may relieve symptoms of diverticular disease like nausea, bloating, gas, and stomach pain.
Helps build muscle
Dalia is an excellent source of protein and several essential vitamins and minerals. Therefore, it works great for building muscle.
Other benefits
Good for maintaining cholesterol levels
Studies indicate that a high fiber content is beneficial for maintaining cholesterol levels. The high fiber content of dalia helps in maintaining the cholesterol level of the body. It is therefore healthy for the heart.
Good for diabetics
Dalia’s low glycemic index of 41 makes it a great option for people with diabetes (GI).
The GI determines the possible impact of carbohydrates in a particular food on your blood sugar after ingestion. Foods with a GI of 55 or less take longer to digest and allow for a more gradual release of blood sugar (glucose).
Low glycemic index foods are not only beneficial for diabetes management. They also help manage weight because the body absorbs them slowly, preventing the sudden release of sugar into your bloodstream.
Anti-Inflammatory Benefits
Studies suggest that consuming dalia, a whole grain containing betaine, a metabolic component, may help reduce chronic inflammation.
This is due to the anti-inflammatory properties of whole grains, which are known to reduce homocysteine levels in the body which can cause inflammation. Therefore, eating dalia as part of a regular diet can be a great way to reduce inflammation.
Ways to eat Dalia for weight loss
Here are some ways to eat Dalia that can be helpful for weight loss while being delicious and nutritious.
- Dalia Upma: Cook dalia in a pan with vegetables and spices for a healthy breakfast.
- Dalia Khitchdi: Mix dalia with moong dal and vegetables for a filling and nutritious meal.
- Dalia porridge: Cook the dalia in milk with a dash of honey and cinnamon for a tasty and healthy porridge.
- Dalia salad: Toss cooked dalia with chopped vegetables and a light dressing for a refreshing and healthy salad.
- Dalia soup: Cook dalia with vegetables and spices for a warm and comforting soup.
- Dalia Pulao: Mix cooked dalia with vegetables and spices for a tasty and healthy Pulao.
- Curd Dalia: Mix cooked dalia with curd and spices for a healthy and delicious dish.
Note from The Fitness Freak
Dalia is a great breakfast option for those looking for a high fiber, low calorie meal. It can be enjoyed in the form of soups, porridge or various other forms. Its nutritional content will keep you full throughout the day and make for a light supper in the evening.
Dalia recipes for weight loss
How to make dalia to lose weight? Here are some dalia recipes for weight loss.
Dalia Khichdi
- Preparation time: 10 mins
- Total duration: 30 minutes
- Servings: 2
Ingredients
- Dalia: 1 cup
- Ginger: 2 tablespoons (finely chopped)
- Green chilies: 1-2 (finely chopped)
- Carrots: ½ cup
- Peas: ½ cup
- Water: 4 cups
- Cumin seeds: 1 teaspoon
- Ghee: 1 teaspoon
- Salt: to taste
Method
- In a pressure cooker, heat the ghee over medium heat.
- Crack a teaspoon of cumin into the heated ghee.
- Add the chopped vegetables and cook over medium-low to medium heat until translucent.
- Add the cleaned dalia to the vegetables. Over low heat, stir for three to four minutes.
- Add 4 cups of water and salt as needed. Cook under pressure over medium heat for 2-3 whistles. The timing varies depending on the quality of the dalia.
- Serve the vegetable dalia warm and garnish with coriander leaves.
Porridge Dalia with banana and honey
- Preparation time: 10-15 minutes
- Total time: 15-30 minutes
- Servings: 2
Ingredients
- Dalia: 1 cup
- Water (3 cups
- Banana: 2 (ripe)
- Honey: 1 teaspoon
- Milk: ¼ cup
Method
- Add the dalia to the water and boil until it becomes soft and add the milk.
- Cut the banana into small pieces and add it to the porridge.
- Then, with a touch of honey, serve the porridge in a bowl.
Dalia and Vegetable Salad
- Preparation time: 10 minutes
- Total duration: 18 minutes
- Servings: 4
Ingredients
- Dalia: ½ cup
- Olive oil: 1 teaspoon
- Cucumber cubes: 1 cup
- Chopped tomatoes: 1 cup
- Sliced mushrooms: 1 cup
- Salt: to taste
Method
- Boil the dalia for 4-5 minutes and add salt to it.
- Drain and wash in cold water after boiling.
- In a bowl, combine all ingredients and stir to combine well.
- You can serve it immediately or refrigerate it for 1 hour and serve it chilled.
Conclusion
Including dalia in your diet is a great way to promote good health and enjoy the taste of nutritious meals without risking junk food.
It is a source of healthy fiber and a low glycemic food that can be part of any well-balanced meal plan for those trying to lose weight. However, people with inflammatory bowel disease, irritable bowel syndrome or gluten intolerance should avoid it as it can be difficult to digest.
Using a CGM to track your diet can help you make better decisions, and the professionals at HealthifyMe can offer personalized support to achieve your weight loss goals with diet and exercise.
Sources of support
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