Glycemic index of Broken Wheat (Dalia) 41: Glycemic load: 9.4
Broken wheat or cracked wheat or couscous is made by milling whole raw wheat grains coarsely. It is popularly known as Dalia. Dalia has glycemic index of 41 which falls under low GI range. This is best understood by glycemic load which is 9.4. It the healthier option to choose over any refined and processed food. it also helps in relieving constipation because of its high fiber content.
Broken Wheat Upma, Healthy Breakfast Recipe
Is Broken Wheat safe for Diabetics?
The glycemic load of raw broken wheat of around 1/4th cup (approx. 30 grams) is 9.4 which is low. Dalia is recommended for diabetics because of its low glycemic load. Dalia is an excellent source of complex carbohydrates. This maintains the energy levels which slowly releases the glucose into the bloodstream and the blood sugar levels won't spike up instantly. Dalia is popularly consumed by diabetics as a morning breakfast either with milk as a porridge or with lots of vegetables. Moreover it is important to provide small and frequent meals at regular intervals to maintain the carbohydrate intake.
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Is Broken Wheat suitable for Weight Loss?
The fiber content in broken wheat makes it an ideal meal for the weight watchers. This will keep you full for a longer period of time and eliminates unnecessary binge eating. Dalia is a super food one should try to include in their diet over something loaded with calories and fats. Dalia has negligible amount of fats. Combine your Dalia with any of your pulses so that you get a complete protein. Fada Ni Khichadi is a wholesome meal which combines Dalia with yellow moong dal. It is the powerhouse of nutrients especially for vegetarians who is looking for food which is healthy as well as tasty so that the weight loss journey is easier and guilt free.
Fada ni Khichdi ( Lower Cholesterol)
Benefits of Broken Wheat, Dalia
Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calcium, phosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.
Broken Wheat and Paneer Patties
Uses of Dalia
You can substitute rice from your daily meal with broken wheat which has no cholesterol and offers nutrients without adding any extra kilos. Khichdi, the humble one pot meal just got upgraded to another level, this Fada ni Khichdi is wholesome and tastes delectable with masala curd. You can even try cooking this delicious bulgur wheat and paneer pulao.
Bulgur Wheat and Paneer Pulao