Dalia is something that always has a place in Indian households but only some know the benefits of Dalia. Dalia used to be a regular feature in breakfast in the old days and now more and more people are getting health conscious and adding Dalia to their diet, why shouldn’t they? Dalia is loaded with nutrition and it is easily digestible. Being high in fiber it is also believed to be one of the best food in the Indian diet when it comes to weight loss. So let us get started with Dalia.
What is Dalia?
Dalia can be made from any grain such as wheat, rice, millet, etc. There is a misconception that Dalia is grain, It is not. It’s made from grain, any grain that is broken and it gets a different texture, and that texture is represented by the name Dalia.
Dalia is formed by the Hardening of the outer cover of the grain that is achieved through the process of washing, drying, and roasting. Later these grains are thrown into the machine and depending upon the degree of quality these grains are broken.
Nutritional Value of Dalia per 100 gram Serving
Counting macros and calories is the first step you can take towards building a healthy diet and leading a healthy lifestyle, Trying to lose weight or gain weight it all falls down to what you eat so it’s important to know the nutritional value of food in your diet. Here is the nutritional value of Dalia per 100-gram serving (1).
- Energy – 634 KJ 152 kcal
- Fat – 3.41 g
- Saturated Fat – 1.615 g
- Trans Fat – 0 g
- Monounsaturated Fat – 0.893 g
- Polyunsaturated Fat – 0.478 g
- Carbohydrates – 27.7 g
- Sugar – 0.97 g
- Fiber – 1.4 g
- Protein – 5.03 g
- Sodium – 143 mg
- Cholesterol – 6 mg
- Potassium – 193 mg
Calorie breakdown for 100-gram Dalia serving would consist of 19% fats, 69% Carbohydrates, and 12% Protein. Now after the breakdown of calorie content and nutritional value let’s get to the main part.
Benefits of Dalia
Dalia is the house of many nutrients and the best part about Dalia is that it is easy to digest so it can be consumed by members of any age group. You can eat dalia at any time of the day according to your liking without worrying about the nutrients because In the case of Dalia nutrients adsorption has nothing to do with the time of consumption.
1. Helps Maintain Cholesterol level
Dalia is rich in fiber and fiber can have an effect on your cholesterol level. If you eat soluble fiber it can lower the cholesterol by lowering the amount of LDL cholesterol that is absorbed into your bloodstream. Eating five to 10 grams or more of soluble fiber a day can decrease your LDL cholesterol in long run. The fiber particle starts binding with the cholesterol particle and acts as a wall by not letting them in the system and then flushes out the bound particle thus regulating cholesterol level in your body.
2. Prevents Constipation
W have talked about Dalia being the powerhouse of fiber, it contains nearly 18 grams of fiber per 100-gram serving. Food that is high in fiber causes slow digestion that ensures complete digestion of the food hence nutrients also get absorbed. It is also a Laxative (A type of medicine that can prevent Constipation) this also means it will help out in flushing toxins and waste from your intestine as well as the digestive tract therefore Dalia helps in maintaining constant bowel movements and prevents constipation. It also reduces the risk of developing piles.
A bowl of Dalia can work wonders if you’re suffering from nausea, bloating, stomach ache, and gas formation. Dalia does this by stimulating your digestive system.
3. Helps in weight loss
Dalia can be a great addition to your diet if you’re someone that’s trying to lose weight because in the matter of calorie count it’s extremely low. A single bowl of Dalia with milk will have a calorie count of around 220-250 and it would be more than enough to keep you full till lunchtime or even past lunchtime. An average teen requires around 2200 to 2500 calories and to lose weight you have to go deficit of around 300 to 400 calories. A bowl of Dalia can help you achieve that by keeping you full and keeping your calorie count as low as possible.
It is rich in fiber hence a slow digestion process and that will keep you satiated and prevent you from eating junk food that can hinder your plan to lose weight. Dalia is also a good source of protein and some studies have shown that consumption of protein boosts metabolism and can cause the release of weight-regulating hormones.
4. Anti-Inflammatory properties
Betaine — also called betaine anhydrous, or trimethylglycine (TMG) — is a substance that’s made in the body. It’s involved in liver function, and cellular reproduction and helps make carnitine. It also helps the body metabolize an amino acid called homocysteine (2) and having a high level of homocysteine can mean that you’re suffering from vitamin deficiency. If it goes untreated it can cause greater health problems such as heart diseases, stroke, and dementia.
Betaine is also a component that is found in whole grains and Dalia is a type of grain that results in a lower level of homocysteine. It is responsible for chronic inflammation so when dalia is consumed as a part of your diet it can help in reducing chronic inflammation and keep the level of homocysteine in check.
5. Good for Diabetes
People suffering from diabetes have to check before they eat but that’s not the case with Dalia, one of the benefits of dalia is that it is good for diabetes patients due to its complex carbohydrate and its low in glycemic index that ensures the steady release of glucose in your bloodstream that in turn help keep your blood sugar level in control.
When the glycemic index of a food is lower than 55 the food is slow to digest, absorb, and metabolize. The glycemic index of Dalia is 44 which scales dalia on the lower side of the glycemic index so sugar release is slow and slow release of sugar avoids the conversion of fat in turn helping you lose weight.
6. Helps in Muscle Mass Gain
Dalia is also a high protein source food and that paired with a decent workout can help you gain wonderful muscle mass. If your goal is to lose fat and gain muscle mass dalia would be a great addition to your diet. Dalia is high in protein but it also offers a variety of minerals and vitamins that can help your muscles in post-workout recovery.
7. Improved Skin Health
Due to the rise in pollution and dust in the air skin health has become a major issue for people living in cities they may have creams and other products but nothing is as good as a natural remedy and Dalia is that medicine.
Consumption of Dalia helps in the reduction of inflammatory hormones-homocysteine this will keep your skin free from inflammation and it will also deal with other skin problems such as dull skin, aging skin, getting rid of the dead cell, and acne. Regular intake of Dalia can help you improve your overall skin health.
8. Benefits of Dalia for toddlers
Being rich in protein, fiber, and various minerals, and vitamins, it makes dalia good for growing children. Dalia is still a better breakfast choice for children In the age of preserved and packaged cereals maybe not taste-wise but nutrients-wise. As Dalia alone does not have a strong smell or taste it can be easily mixed with vegetables or milk making it easy to chew and digest for children. You can also add chocolate syrup or mix in milk with dalia to make it taste chocolatey so a child won’t complain about the taste.
1. Should you eat a bowl of Dalia every day?
Yes, you can but if you want to dalia is easy to cook and packed on nutrients so if you want you can eat Dalia daily.
2. Best time to east Dalia?
Dalia can be consumed at any time of the day. It can be breakfast, lunch, or dinner. The time of consumption would have no effect on benefits of Dalia.
For anyone that suffers from Digestive conditions or a person that is in need of high-fiber food, Dalia would be a perfect choice for them. It’s a superfood rich in protein, fiber, minerals, and Vitamins. In today’s world where everyone is health conscious and focuses on a low-carb diet, Dalia can be the go-to option for them.
Dalia is versatile it can be paired with milk or vegetable giving the luxury of changing the taste according to your liking. Just have a bowl of Dalia and be healthy, I wish it was that easy if you want to improve your overall health you can’t just rely on Dalia including some basic workout in your life like jumping rope, core exercise, etc.