Dalia Good For Weight Loss: Benefits & Recipe

Boring diets? Not on our watch.

Let’s talk about the OG Indian superfood that your nani swears by and your gym trainer silently approves of—Dalia. You’ve seen it, maybe ignored it, but now you’re wondering, is dalia good for weight loss? Oh yes, and how! It’s like that underrated background dancer in your meal plan—quiet but doing all the heavy lifting. High fibre? Check. Full tummy vibes? Double check.

Now the hot question flying around the kitchen: Can I lose weight eating dalia every day? Yup, and your weighing scale might just start behaving better. But wait—enter oats, the gym bro of grains. So now you’re stuck wondering, which is better: dalia or oats?

Hold that thought, because first we will answer the question, ‘Is dalia good for weight loss?’ and then spill the tea on the benefits, a lip-smacking dalia recipe, and the final face-off of the grains.

Is Dalia Good For Weight Loss? And Can I Lose Weight By Eating Dalia Every Day?
How To Make Dalia For Weight Loss?
Which Is Better, Dalia or Oats?
Dietitian’s Recommendation
The Final Say
FAQs
References

Is Dalia Good For Weight Loss? And Can I Lose Weight By Eating Dalia Every Day?

Efficacy Of Dalia For Weight Loss

Yes, adding dalia to your daily diet may assist in weight loss since it contains high amounts of complex carbohydrates, fibre, and proteins, thus being a healthy and tasty meal to satisfy your energy requirements for the day. One of the most impressive aspects of dalia is how much fibre it contains. Fibre helps maintain digestive health by ensuring regularity and fullness. This naturally low-calorie food can help in weight loss by keeping you satiated so that you can better manage portion sizes. Moreover, dalia contains essential vitamins and minerals such as B vitamins, iron, and magnesium that keep one in good health.

Since the popularity of dalia as a health food continues to grow, it is also famous for its versatility to be incorporated into varied meal preparations like porridge and salads. Its delicate taste profile makes it a versatile ingredient that can be incorporated into both sweet and savoury dishes. For people who are asking whether dalia is good for weight loss, the answer is yes, thanks to its nutritional density and capacity to suppress hunger, making it a great ingredient for a healthy diet.

Here's why dalia is good for weight loss:

1. High In Fibre

Fibre is an effective weight loss tool. Dalia is high in the benefits of dietary fibre, which keeps you full for longer. This results in fewer cravings and lower calorie intake during the day. Fibre also delays sugar absorption, preventing sudden spikes in blood sugar levels.

2. Low-Calorie

Dalia has fewer calories than most breakfast cereals, allowing you to easily remain within your daily calorie limit. Although low in calories, it gives consistent energy, keeping you going and active the entire day without overeating.

3. Boosts Protein Intake

Dalia is a high-protein vegetarian food that aids in muscle repair and building. The increased intake of protein raises the rate of metabolism and facilitates calorie burn even when one is resting. Protein also makes you feel fuller, which is helpful for maintaining weight over a long period.

4. Low Glycaemic Index (GI)

Dalia has a low GI, which means it releases glucose slowly into the bloodstream. This stabilises blood sugar levels and sustains energy, reducing tiredness and hunger. A low-GI diet is often associated with better fat metabolism and lower fat storage.

5. Low In Fat

Dalia is naturally low in fat, making it a better option than processed or high-fat grains. It fits well in a weight loss diet without significantly increasing daily fat intake, while still delivering essential nutrients.

Also Read: Is Semolina Healthy For Weight Loss? Discover the Benefits And Ways To Add It To Your Diet!

How To Make Dalia For Weight Loss?

Dalia is a great option for those looking to manage their weight, especially as a healthy nighttime meal for weight loss. You can also include dalia in breakfast, lunch, or dinner in various forms such as dalia porridge with low-fat milk, dalia upma, veg dalia oats idli, veg and dalia salad, dalia lapsi, dalia smoothie, dalia soup, or veg dalia khichdi.

One such weight loss recipe is veg tofu dalia khichdi, which is both tasty and nutritious. It can be eaten at any time—whether breakfast, lunch, or dinner.

Ingredients

Dalia (wheat bulgur) – ½ cup
Green gram or moong dal – ⅓ cup
Tofu – 50 g
Carrot – ½ small
Capsicum – 1 small
Onion – 1 medium
Tomato – 1 medium
Green peas – ½ small katori
Green chillies – 2
Coriander leaves – 1 tbsp
Rice bran oil – 1 tbsp
Mustard seeds – ½ tsp
Cumin seeds – ½ tsp
Turmeric powder – 1 tsp
Salt – 1 tsp
Red chilli powder – ½ tsp
Coriander powder – ½ tsp

Method

Preheat a pressure cooker and add one tablespoon of rice bran oil.
Add mustard and cumin seeds and let them splutter.
Stir in the green chillies and other chopped vegetables, including tomatoes.
Add the dalia, rinsed moong dal, and tofu. Cook for 2–3 minutes.
Add salt, turmeric, red chilli powder, coriander powder, and water as required.
Cover and cook on low to medium heat for 2–3 whistles.
Once cooled, open the cooker and serve with curd or raita and salad.

Also Read: 16 Sun-Sational Summer Drinks For Weight Loss | ToneOpFit

If you are someone targeting weight loss and this dalia recipe got you excited, we have ToneOp Fit’s Balanced Diet Weight Loss Plan for you! Our expert coaches curate meals based on your dietary requirements and fitness goals, and stay in touch for regular guidance.

Which Is Better, Dalia or Oats?

Oats are a staple grain rich in vitamins, fibre, and protein. They are well known for their many health benefits, including improved heart health, cholesterol regulation, and digestive support. Oats can be consumed in multiple forms—rolled oats, oat flour, or even as a thickening agent in recipes. They are particularly high in soluble fibre, which slows digestion and helps lower LDL (bad) cholesterol.

Dalia, commonly known as broken or cracked wheat, is made from coarsely crushed whole wheat grains. It is a wholesome, easy-to-digest weight loss fibre food and protein. Often prepared with water or milk to make porridge, dalia also contains valuable micronutrients such as thiamine, zinc, selenium, and phosphorus, making it an excellent part of a balanced diet.

Nutritional Profile (Per 100g)

Components	Dalia	Oats
Calories	360 kcal	389 kcal
Protein	12 g	13 g
Total Fat	2 g	6.9 g
Carbohydrates	73 g	66.3 g
Dietary Fibre	12 g	10.6 g
Iron	3 mg	4.3 mg

Both oats and dalia offer impressive health benefits and are valuable additions to a healthy diet. Choosing between them depends on your dietary needs, preferences, and health goals. Oats may be more suitable for heart health and cholesterol management due to their higher fibre and beta-glucan content. Meanwhile, dalia’s lower GI and adaptability in Indian cooking make it an excellent, filling choice for meals like khichdi, upma, and porridge.

Also Read: Rock Salt Vs Normal Salt: Which Is Better? The Big Difference That Could Change Your Diet!

Dietitian’s Recommendation

As an expert, I believe daliya is an excellent choice for a light, delicious dinner. You should add it to your diet on a regular basis to see results. The benefits of using daliya for weight loss are that it may be consumed at any time of day. Combine it with a healthy, balanced diet and regular exercise to help you lose weight faster.

Dt. Lavina Chauhan

The Final Say

So, what did we learn today? Dalia isn’t just wheat—it’s wheat with street cred. It fights cravings, fills you up, and helps you drop kilos without dropping your taste buds off a cliff. Still thinking, is dalia good for weight loss? It’s more than good—it’s gold. And if you’re asking, can I lose weight eating dalia every day? Yes, chef! And the which is better, dalia or oats debate? Well, pick your fighter, but know that dalia’s not going down without a delicious fight.

FAQs

1. Is dalia good for weight loss in breakfast?

Yes, dalia (or broken wheat) can be a healthy breakfast option for weight loss because it is low in calories, high in fibre, and has a low glycaemic index, which promotes satiety and blood sugar stability.

2. Is it okay to eat dalia every day?

Yes, you can definitely eat daily! This low-calorie snack contains a high concentration of nutrients that aid digestion, weight control, and overall health. However, balance it with a diverse diet.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Weight Loss

Is Dalia Good For Weight Loss? Discover 5 Benefits, Healthy Recipe & How It Stacks Up Against Oats

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