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 Benefits of Dalia, Broken Wheat


Benefits of Dalia

Dalia, Broken wheat has been since years a part of Middle Eastern cuisine, the most famous delicacy being Tabbouleh. Recently, with its well-known health benefits being known to a many of us, it has gained some place in Indian cuisine too. This type of wheat, also called as bulgur wheat or sometimes even cracked wheat, is most commonly used to make a one dish meal – khichdi. Upma, kheer, salad, adai, idli are a few more delicacies crafted from bulgur wheat. Low in fat and high in fiber is the nutrition quality that makes this grain a healthy dietary choice.

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 Health Benefits of Dalia, Broken Wheat 

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. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes. Try the famous South Indian Style Adai made using this grain, which is perfectly suitable for diabetics.

2. Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. 

3. Magnesium in Dalia, Broken Wheat Helps Maintain Normal heartbeat : Apart from leafy vegetables and nuts, cereals are also a very good source of magnesium. Dalia, Broken wheat is one good source of magnesium amongst the cereal category which helps to maintain a regular heartbeat. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. 

4. Potassium in Dalia, Broken Wheat is Beneficial to Control Hypertension : Potassium is known as a vasodilator – it helps to maintain the pressure in the arteries and blood vessels. 41.4% of RDA (195 mg) from ½ cup of raw bulgur wheat is enough a reason to add it to your daily meal to keep blood pressure under control. Worried about how to create delicious delicacies with restricted quantity of salt using this bland bulgur wheat? Try our specially designed recipes like Bulgur Wheat Pulao and Vegetable Bulgur Wheat Khichdi… these are sure to please your palate. 

5. High Fibre, Low Fat in Dalia, Broken Wheat Assists in Weight Loss : This grain has the ability to swell enough after cooking, which along with its fiber count will keep you full for long hours and avoid bingeing on junk snacks in between meals. Additionally bulgur wheat doesn’t contribute much fat (1.2 g per ½ cup). What you can do is cook the grain, toss in some veggies for some antioxidants and toss it with a olive oil or lemon juice dressing to create a completely healthy vegetarian bowl. Want to try this combo? Try Black Bean and Bulgur Wheat Salad.

6. Minerals in Dalia, Broken Wheat Builds Strong Bones : 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. Dalia is one such grain which provides a good source of each of these 3 key nutrients. While calcium and phosphorus form the basis for building bones, potassium aids by assisting in calcium absorption and conserving its levels in the body. 

7. Protein in Dalia, Broken Wheat Speeds Growth : Dalia supplies 6.1 g of protein in about ½ cup. This good dose of protein is a boon especially for vegetarians for growth and development of all cells and tissues. This would serve as a health option for kids in growing stage and women in their pre-conception or gestational stage. Protein has other functions to perform too. It is needed by the body for bone strength, as a part of visual cycle and many other metabolic activities. So do not miss out on adding it at least once in 2 to 3 days to your meals. Try interesting recipes like Broken Wheat Upma and Broken Wheat and Paneer Patties so you are not easily bored of adding this grain to your diet. 

8. B Vitamins in Broken Wheat Supports Energy Metabolism : Thiamin (34.3% of RDA), Riboflavin (4.2% of RDA) and Niacin (17.1% of RDA) are B vitamins that broken wheat provides. Do you know that these B vitamins are key nutrients which together to promote energy metabolism providing your body cells with much needed energy. Separately, thiamin helps produce RBC and Niacin functions in improving skin and brain health too.

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

Nutrition Facts of Dalia, Broken 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

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


Benefits Of Dalia



Adai is a very popular snack in parts of South India, where it is served as Breakfast or as supper. Traditionally, this dosa-like snack is made with a batter of rice and lentils, flavoured with chillies, pepper and other ingredients. In this diabetic-friendly variant, we have substituted rice with broken wheat, which not only matches up to the original in terms of flavour but also gives a unique texture that is absolutely delectable. Diabetics can have two Adais for Breakfast , to meet their nutrient requirements.
This yummy pulao is so tasty that you won’t feel the absence of rice in it! Made of nutritious bulgur wheat, teamed up with a horde of veggies, this pulao is pleasantly-spiced and has a nice mouth-feel too. Bulgur wheat, also known as broken wheat, is loaded with fibre and is a good substitute to high glycemic index rice. Being low in sodium, potassium and phosphorous, this Bulgur Wheat Pulao is just right for diabetics with minor kidney problems or high blood pressure. We have roasted the bulgur wheat to remove the raw smell and also reduce the cooking time. This recipe does not require soaking, so you need not plan in advance for it. Just ensure that while preparing this recipe you do mix it vigorously, otherwise it might get mushy. Enjoy how to make Bulgur Wheat Pulao recipe with detailed step by step photos.
Vegetables add a splash of colours and refreshing textures to what might otherwise be a boring khichdi. The Vegetable Bulgur Wheat Khichdi is a wonderfully tasty and super healthy dish that’s ideal for those with diabetes, kidney problems or high blood pressure. Not only is the recipe low salt, but it’s made out of bulgur wheat, an ingredient that is low in phosphorous and potassium as compared to other cereals. Apart from injecting some fun into the dish, the veggies also bring in loads of fibre, which helps to manage sugar levels better. Even though there is less salt in this khichdi, the taste is not compromised as it has a good balance of taste-enhancing ingredients like ginger, garlic, tomatoes, onions and spice powders. The recipe uses very little oil, and so you should keep stirring continuously to prevent the spices and vegetables from sticking to the pan and getting charred. Try other low-salt recipes like Nourishing Khichdi.
An energy-dense salad, this is almost a meal in its own right! The Black Bean and Bulgur Wheat Salad also gives good quality protein and dietary fibre to keep you fit and fine. The best part is that this healthy bowlful can be whipped up very easily, so you can opt for this when you do not have time to prepare a full-fledged meal.
When you think ‘patties’, you immediately think of potatoes, raw bananas and a few such stereotypes veggies. You will be happily surprised to note that broken wheat, paneer, mushroom and some veggies can together make a mouth-watering patty, flavoured in oriental style with soy sauce and chilli sauce. These nutritious broken wheat and paneer patties can be packed in a snack box or used as an innovative stuffing for burger buns, rotis or pita pockets.
Break out of the routine! reach out for the wheat dalia jar rather than for semolina when you make breakfast tomorrow. Wheat has ample protein, calcium, fibre and other nutrients essential for an energetic and healthy lifestyle. You can make the broken wheat upma attractive to kids by adding their favourite veggies including colourful carrots and green peas.

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