8 super Benefits of Dalia, Bulgur Wheat, Broken Wheat, Lapsi

In the Indian context, "Dalia" primarily refers to broken wheat or cracked wheat, a form of whole wheat grain that has been coarsely ground or milled. It's a minimally processed grain, retaining much of the bran and germ, which makes it a highly nutritious and fiber-rich food. Dalia is a common staple in Indian homes, particularly valued for its health benefits, ease of digestion, and versatility. It is widely used to prepare both savory dishes like "Dalia Khichdi" (a wholesome porridge often made with vegetables and lentils), and sweet preparations such as "Meethi Dalia" (a sweet porridge cooked with milk, sugar or jaggery, and sometimes nuts and cardamom). Its use extends across various meals, from a comforting breakfast to a light dinner, and it is frequently recommended for children, the elderly, and those recovering from illness due to its easy digestibility and nourishing properties.

Bulgur Wheat Pancakes

Call it dalia, broken wheat or bulgur wheat

It’s Nutrient Profile is very neat,

Control Diabetes, Control Heartbeat

Osteoporosis and Anemia it can beat,

Go ahead and whip up a treat

½ cup is all you need to eat.

8 reasons why Dalia, Broken Wheat are good for Indians.

1. Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 

1.3 g of fibre is what ½ a cup of raw broken wheat provides. 

Dalia, being broken wheat, is a whole grain rich in dietary fiber, a crucial component for managing diabetes. The fiber in Dalia aids in stabilizing blood sugar levels primarily by slowing down the digestion and absorption of carbohydrates. This prevents rapid spikes in blood glucose after meals, offering a more gradual and sustained release of energy. Furthermore, the high fiber content contributes to improved insulin sensitivity, helping the body utilize insulin more effectively, which is vital for long-term diabetes management.

Adai

2. Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : 

With ½ cup of dalia, broken wheat fulfilling nearly about 1/5^th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. 

Dalia is a great food to fight fatigue and prevent or manage anemia because of its high iron content. Iron is a crucial mineral for making hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Getting enough iron ensures your body transports oxygen efficiently, directly easing symptoms like tiredness, weakness, and shortness of breath often linked to iron deficiency anemia. So, adding Dalia to your diet can be an easy and effective way to boost iron levels and increase your energy, especially if you're prone to or already have anemia.

Bulgur Wheat and Matki Pulao makes use of 2 main ingredients - bulgur wheat and matki which are a good source of iron. A serving of this Bulgur Wheat and Matki Pulao fulfils 12% of days requirement of iron. 

 Bulgur Wheat and Matki Pulao

3. Magnesium in Dalia, Broken Wheat Helps Maintain Normal heartbeat : 

Dalia is an excellent source of magnesium, a vital mineral for keeping your heartbeat normal and supporting overall cardiovascular health. Magnesium helps regulate the heart's electrical signals, ensuring its muscles contract and relax properly. A lack of magnesium can disrupt these signals, potentially causing irregular heart rhythms or palpitations. By providing enough magnesium, Dalia helps maintain a steady heart rhythm, supports healthy blood pressure, and aids in relaxing blood vessels, all crucial for a strong cardiovascular system.

 Vegetable Bulgur Wheat Khichdi is a delicacy which replaced dalia with rice. The salt also has been added in restricted amounts so it is beneficial for people with high BP too. 

 Vegetable Bulgur Wheat Khichdi, Low Salt Recipe

4. Potassium in Dalia, Broken Wheat is Beneficial to Control Hypertension : 

Dalia's significant potassium content makes it particularly beneficial for controlling hypertension or high blood pressure. Potassium plays a crucial role in counteracting the negative effects of sodium in the body. While sodium can cause blood vessels to constrict and blood pressure to rise, potassium helps to relax blood vessel walls and promotes the excretion of excess sodium through urine. This dual action contributes to maintaining healthy blood pressure levels, thereby reducing the risk of cardiovascular complications associated with hypertension.

 Try our specially designed recipe with minimum salt like Bulgur Wheat Pongal is sure to please your palate. 

 Bulgur Wheat Pongal, Low Salt Recipe

5. High Fibre, Low Fat  Dalia, Broken Wheat Assists in Weight Loss : 

Dalia's high fiber content and naturally low fat profile make it an excellent food for assisting in weight loss. The abundant dietary fiber in Dalia promotes satiety, meaning it helps you feel fuller for longer periods, significantly reducing the likelihood of overeating and curbing unhealthy cravings between meals. This sustained feeling of fullness naturally leads to a reduced overall calorie intake throughout the day. Furthermore, as a minimally processed whole grain, Dalia provides complex carbohydrates that are digested slowly, preventing rapid spikes in blood sugar that can contribute to fat storage, thereby supporting a more effective and sustainable weight management journey.

 Try Black Bean and Bulgur Wheat Salad.

 Black Bean and Bulgur Wheat Salad

6. Minerals in Dalia, Broken Wheat Builds Strong Bones : 

Dalia is an excellent source of several minerals crucial for building and maintaining strong bones. Notably, it provides significant amounts of magnesium and phosphorus. Magnesium plays a vital role in enhancing the absorption and metabolism of calcium, the cornerstone of bone density. Phosphorus, on the other hand, is a fundamental structural component of bones and teeth themselves. By offering these essential minerals, Dalia actively contributes to robust skeletal health and can help in preventing conditions like osteoporosis, especially as one ages.

 Lapsi Methi Muthia is a pleasing snack to make with bulgur wheat. Being steamed it is a good substitute to fried snacks. 

 Lapsi Methi Muthia, Dalia Bajra Methi Muthia

7. Dalia is a good source of protein  : 

Dalia is a good source of protein, making it a valuable addition to various diets, especially for vegetarians in India. As a form of broken wheat, 100 grams of Dalia typically provides between 7 to 12 grams of protein, a significant amount for a grain. While not a "complete protein" on its own (meaning it doesn't contain all nine essential amino acids in sufficient quantities), its protein content contributes substantially to daily requirements. For vegetarians, who often rely on plant-based sources, Dalia serves as an accessible and versatile option to boost protein intake. It can be combined with other plant-based proteins like lentils (dal), beans, or dairy (milk, paneer, yogurt) to create a more complete amino acid profile, ensuring a well-rounded and protein-rich vegetarian meal. This makes it an excellent base for nourishing and satisfying dishes that support muscle health, satiety, and overall bodily functions.

Try interesting recipe like Broken Wheat Upma so you are not easily bored of adding this grain to your diet.

Broken Wheat Upma

8. B Vitamins in Broken Wheat Supports Energy Metabolism : 

Dalia is a valuable source of B vitamins, which are absolutely essential for energy metabolism in the human body. These B vitamins, including Vitamin B1 (thiamine), Vitamin B3 (niacin), and B6, act as coenzymes, helping to convert the carbohydrates, fats, and proteins from the food we eat into usable energy. Without sufficient B vitamins, the body's metabolic processes can slow down, leading to feelings of fatigue and sluggishness. By incorporating Dalia into the diet, you provide your body with the necessary B vitamins to efficiently unlock energy from food, supporting sustained energy levels and overall vitality.

Fada ni Khichdi is a one dish meal to make up for all these vitamins at one go. 

Fada ni KhichdiFada ni Khichdi

Course-wise Recipe Ideas with Dalia, Broken Wheat

1. Breakfast – Porridge, Upma, Idli, Pancakes

2. Lunch – Salad, Pita Pocket, Risotto, Pulao

3. Snacks – Adai, Tikki, Burger, Muthia

4. Dinner – Khichdi, Paratha

Broken Wheat Salad with Chick Peas and Roasted Pepper ( Soups and Salads )

Nutrition Facts of Dalia, Broken Wheat, Bulgur Wheat

½ Cup of raw Dalia, Broken Wheat is about 75 grams

RDA stands for Recommended Daily Allowance.

Energy - 267 calories

Protein – 6.1 g

Carbohydrate – 57.9 g

Fat – 1.2 g

Fiber – 1.3 g

Paneer and Broken Wheat Patties in Whole Wheat Pita Pocket

See full nutritional details of Dalia in Dalia, Broken Wheat glossary