Is Dalia Good for Weight Loss?

Dalia for Weight Loss

Dalia, also known as broken wheat or cracked wheat, can be a beneficial addition to weight loss diet because it is rich in dietary fiber and is low in calories. The fiber content promotes fullness and suppresses hunger pangs which stops overeating and decreases the calorie consumption which helps in achieving the weight management goals. They are also helpful in growth of healthy gut bacteria which improves digestion and promotes better absorption of nutrients. Dalia is also rich in magnesium, iron, copper, niacin and folate along with fiber, making it one of the best weight loss foods. Dalia for weight loss supports gut health and prevents constipation. Continue reading to know the answer to your question of, is dalia good for weight loss and be versed on how to extract the multiple benefits of dalia to lose weight. 

Nutritional Value of Dalia

Dalia is vastly rich in essential nutrients such as fiber, protein, vitamins, minerals, complex carbs and healthy fat which helps fulfill your nutritional requirements and aids in weight loss. Here’s a breakdown of its nutritional value per 100 grams:

  • Calories: 342
  • Carbohydrates: 75.9 g
  • Protein- 12.3 g
  • Fat- 1.3 g
  • Fiber- 12.5 g

Is Dalia good for weight loss?

The content of Dalia is famously rich in fiber, protein, vitamins, minerals, complex carbs and some amount of healthy fat. The rich nutrients of dalia help enhance digestion and lower inflammation and symptoms of diabetes by regulating blood sugar levels, building muscles, and boosting energy levels. People often ponder upon the doubt, is dalia good for weight loss? Also popularly known as cracked or broken Wheat, the versatile food of Dalia makes for a nutritious addition to our diet. Dalia and weight loss are complementary concepts because calories are low in Dalia, whereas the fiber and protein content is high. They help promote fullness and suppress appetite. This keeps overeating at bay and assists with weight loss. The fibre content also helps slow digestion, and the probiotics assist with producing healthy gut bacteria, further enhancing gut health and improving digestion. Also, consider checking out 85 to 60 kg weight loss diet plan and add dalia.

How Does Dalia Help in Weight Loss?

The versatile Indian food dalia is rich in essential nutrients and minerals, such as iron, calcium, and zinc. Its high fiber content also helps promote digestive health and lower cholesterol levels. The nutrient-dense qualities of dalia for weight loss make it beneficial for several health benefits. Below are some of the benefits of Dalia for weight loss. 

1. High in fibre

Fiber is also rich in Dalia for weight loss, making it a nutritious agent for promoting satiety. The feeling of fullness invoked by fiber helps curb frequent hunger pangs preceding unhealthy weight gain through binge eating. Various other nutrients also help keep one energized throughout the day. Dalia for weight loss is also known to improve gut health and prevent indigestion. Dalia’s fiber and protein content makes it one of the best Weight loss foods.

2. Low in Calories

The content of calories in Dalia is substantially low, with an entire bowl of Dalia containing as few as 150 calories and being rich in other essential nutrients. Consuming dalia can help one to cut down their calorie intake and promote weight loss. Compared to most breakfasts, dalia is amongst the foods with the least calories. They also help encourage fullness, thus keeping you energized throughout the day and preventing overeating. Therefore, when making a diet plan to answer your question of How to lose 15 kgs in a month, make sure to add dalia to your diet. 

3. Regulates Blood Sugar

The content of Dalia is rich in complex carbs and has a low GI score. The glycemic index designates the food that contains carbohydrates based on their potential to increase blood sugar. Carbs with low GI scores take longer to be digested and metabolized. Foods with low GI leads to low release of sugar in the body. Dalia for weight loss is one of the food items with low GI and promotes slow digestion of food and low release of sugar in the blood further avoiding its conversion to fat. This provides two-fold benefits for Dalia for weight loss and diabetes regulation. 

4. Promotes Healthy Digestion

Consumption of Dalia for weight loss acts as a cleansing agent by eliminating decay elements from the gastrointestinal tract and enhancing the absorption of nutrients in the body. The content of Dalia also assists the body in fighting pathogens, which can directly damage cells or tissues by producing toxins and preventing their growth in the body. All of this contributes to a healthy gut and enhanced digestive health. 

5. Rich in Nutrients 

Dalia for weight loss has a rich nutritional profile containing dietary fiber, protein, complex carbs, healthy fat, Vitamin B, magnesium, calcium, iron and zinc. All of these nutrients contribute to enhancing the overall health and well-being by boosting energy metabolism, bone health and production of red blood cells.  Vitamin B also helps in promoting better cognitive function and improves memory. Dalia also has low GI which helps in slow release of glucose into the body thus helping to prevent blood sugar spike. Dalia’s recipes might be your answer to How to lose 10 kgs in 10 days. 

6. Versatile and Easy to Prepare

One of the best parts about dalia for weight loss is its versatile nature which makes it possible to be included in several recipes. The food is also significantly easier to cook which requires just boiling and adding milk or veggies or another time based on one’s temptation. Some of the most popular ways to consume dalia are making dalia porridge, dalia pulao or dalia upma. It can also be a part of various meals such as breakfast, snacking, dinner or even as a post-workout meal. 

7. Boosts Metabolism

Dalia is considerably rich in protein which not only helps in promoting satiety or retaining lean muscle mass but are also incredibly helpful in boosting metabolism. It is because the thermal effect of protein is higher which is why it takes them longer to get digested than fats or carbs. This leads to boosting of resting metabolism which refers to burning of calories even when the body is at rest. You can also supplement your dalia with Best oats for weight loss. 

How to eat Dalia for Weight Loss?

The staple diet of every Indian household, Dalia for weight loss, is one meal we have consumed for as long as we can remember. The high nutritional profile of Dalia makes it a healthy addition to our diets. The food provides the body with sufficient protein, fibre, minerals, and vitamins, which promotes our overall well-being and health. Below are some of the ways to incorporate the benefits of dalia for weight loss into our diets

1. Dalia Upma: Enhance the benefits of dalia for weight loss by adding vegetables and spices.
2. Sweet Dalia: Make a sweet delight of healthy dalia with honey and cinnamon.
3. Dalia Soup: Enjoy some comfort and warmth by adding cooked dalia with soupy veggies.
4. Dalia Pulao: Mixed with the delight of veggies and spices, dalia pulao can be an excellent lunch option.
5. Dalia Khichdi: Dalia Khichdi is a light meal with moong dal and vegetables which is dense in nutrients and also promotes fullness.
6. Dalia Porridge: With a sprinkle of honey and cinnamon dalia porridge can make for an excellent evening snack or even dinner which is equally healthy as it is tasty.
7. Dalia Salad: Salad is another creative and light way to include dalia into one’s meal by adding vegetables of one’s choice and a refreshing dressing.
8. Dalia with Curd: The benefits of dalia can be enhanced with a prebiotic treat of curd mixed with spices. Meanwhile you may also find the answers to the doubt of How to lose 10 kg in a month

Tips for Eating Dalia for Weight Loss

The nutritious meal of dalia is a powerhouse of several nutrients which provides numerous health benefits such as promoting satiety, boosting metabolic and digestive health, increasing production of right blood cells, preventing iron deficiency and more. Below mentioned are some of the tips for eating dalia for weight loss and extract its maximum benefits. 

1. Portion Control

Portion control refers to monitoring portion sizes to avoid consuming excess calories. While dalia comes with loads of benefits, it is important to keep the serving size as recommended else it can lead to excess calorie intake. Excess consumption of dalia has been linked to digestive issues such as bloating and also kidney issues.  

2. Choose Whole Dalia

It is always recommended to go for whole dalia instead of broken or refined versions as they are high in fiber and nutrients. The whole grain category also enhances the metabolic rate which increases the calorie burning. The fiber content is also helpful in improving the consistency of the stool as well as enhancing digestion and preventing constipation. 

3. Add Vegetables

Adding veggies to the dalia will swoop in extra flavor as well as essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. The water and fiber content of the vegetable dalia helps in increasing satiety and keeps one away from overeating thus reduces the excess consumption of calories. The dalia recipes can also be a part of finding the answer to How to lose thigh fat in two weeks.  

4. Limit Oil and Fat

Unhealthy consumption of oil and unsaturated fats can increase the levels of bad cholesterol in the body which increases the risk of heart diseases and stroke. It is advisable to substitute oil for olive oil and use it minimally to keep the nutrition of the meal high as well as light.

5. Avoid Adding Sugar

Consumption of sugar leads to unhealthy intake of calories and gives way to weight gain. It also increases the risk of heart problems and blood sugar spikes which can lead to type 2 diabetes. However, if one wants to sweeten their dalia, they should go for healthier options such as natural sweeteners like honey or fruits. 

Best Dalia Recipes for Weight Loss

The superfood of dalia, with numerous health benefits, is also substantially versatile and can be cooked into various recipes. Some of the most popular ways to consume dalia are making dalia porridge, dalia pulao or dalia upma. Below are the recipes through which you can utilize dalia to lose weight. 

1. Vegetable Dalia Khichdi


  • 1/2 cup dalia (cracked wheat)
  • 1/4 cup yellow moong dal (split yellow gram), washed and drained
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • 1/2 cup mixed vegetables (carrots, peas, bell peppers)
  • 1 green chili, finely chopped
  • 1/2 inch piece of ginger, grated
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon ghee or oil
  • 3 cups water
  • Fresh coriander leaves for garnish


  1. Dry roast the dalia and moong dal separately until lightly golden and aromatic. Set aside.
  2. Heat ghee or oil in a pressure cooker or deep pan. Add cumin seeds and let them splutter.
  3. Add chopped onions, green chili, and grated ginger. Saute until onions turn translucent.
  4. Add chopped tomatoes and cook until they turn soft and mushy.
  5. Add mixed vegetables, turmeric powder, garam masala, and salt. Mix well and cook for 2-3 minutes.
  6. Add roasted dalia and moong dal to the cooker. Mix everything well.
  7. Add water and mix again. Close the pressure cooker lid and cook on medium heat for 3-4 whistles or until dalia and dal are cooked and soft.
  8. Once done, let the pressure release naturally. Garnish with fresh coriander leaves.
  9. Serve hot with a side of yogurt or pickle.

2. Dalia Vegetable Upma


  • 1/2 cup dalia (cracked wheat)
  • 1 small onion, finely chopped
  • 1 small carrot, finely chopped
  • 1/4 cup green peas
  • 1 green chili, finely chopped
  • 1/2 inch piece of ginger, grated
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • 1 tablespoon oil
  • Salt to taste
  • Fresh coriander leaves for garnish
  • Lemon wedges for serving


  1. Dry roast the dalia until golden brown and aromatic. Set aside.
  2. Heat oil in a pan. Add mustard seeds and cumin seeds. Let them splutter.
  3. Add chopped onions, green chili, and grated ginger. Saute until onions turn translucent.
  4. Add chopped carrots, peas, turmeric powder, and salt. Mix well and cook for 2-3 minutes.
  5. Add roasted dalia to the pan. Mix everything well.
  6. Add 1.5 cups of water (1:3 ratio of dalia to water). Mix again.
  7. Cover and cook on low heat for 10-12 minutes or until dalia is cooked and water is absorbed.
  8. Once done, garnish with fresh coriander leaves.
  9. Serve hot with lemon wedges.

3. Sweet Dalia Porridge


  • 1/2 cup dalia (cracked wheat)
  • 2 cups low-fat milk or water
  • 2 tablespoons jaggery or honey (adjust to taste)
  • 1/4 teaspoon cardamom powder
  • 1 tablespoon chopped nuts (almonds, cashews, pistachios)
  • 1 tablespoon raisins
  • Fresh fruits for topping (like bananas, apples, berries)
  • A pinch of saffron strands (optional)


  1. Dry roast the dalia until golden brown and aromatic.
  2. Add milk or water to the roasted dalia in a pan. Cook on medium heat, stirring occasionally.
  3. Once the dalia is almost cooked and the liquid is absorbed, add jaggery or honey, cardamom powder, and saffron strands (if using). Mix well.
  4. Continue to cook until the dalia is completely cooked and the porridge reaches your desired consistency.
  5. Add chopped nuts and raisins. Mix well.
  6. Remove from heat and let it cool slightly.
  7. Serve warm topped with fresh fruits of your choice.

What is the best time to have Dalia for Weight Loss?

So many people surf for the appropriate answer to the doubt: Is Dalia good for weight loss? Dalia comes packed with the benefits of several nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins, and a small amount of fat. All of these nutrients help in weight loss and enhance an individual’s overall health. Although enjoyed even as an evening snack, morning is often considered the best time to eat dalia for weight loss. This is because morning is deemed the best time to digest food, and consuming dalia can give one a surge of energy to sustain throughout the day. Buy Weight Loss Plans for a structured and sustainable weight loss. 

Expert Review on Dalia for Weight Loss

Dr. Manish Arora is a nutritionist and she says that there is a consistent doubt revolving around the question, is dalia good for weight loss? The rich nutrient content of the food speaks to dalia and weight loss being correlated. Dalia comes packed with the benefits of several nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins, and a small amount of fat. Dalia and weight loss are attained through the high fibre and protein content, which improves metabolism and slows down digestion. This helps promote fullness and increases fat breakdown, contributing to weight loss. Dalia should be consumed as the first meal, considering it will be better digested and metabolized as well as give an energy boost. The food can be added to various recipes, such as upma, porridge, salad, or even soups.


YouTube: Home.

“Development of quick cooking multi-grain dalia utilizing sprouted grains.” 2014. NCBI.

Sethy, Sujata. n.d. “Research Article – An Evaluation of Ready-to-Cook Dalia Mixes Formulated for Preschool Children.” Chemical Science Review and Letters. Accessed March 12, 2024.


1. Which is better oats or dalia? 

The success of a weight loss journey largely depends on an individual’s choices and preferences. If you want to stay full for a long time and also regulate your blood sugar levels, dalia is a better option. However, if the goal is to burn calories and gain lean muscle mass, oats can be a suitable choice. 

2. Can we eat dalia 3 times a day?

The intake of dalia shouldn’t exceed two bowls of cooked dalia in a day. As healthy and easy to digest the food maybe, excess of nothing is ever healthy. 

3. Is dalia better than roti?

Dalia and wheat both are considered as a healthy option given their content of complex carbs, fiber and Vitamin B or iron. However, as compared to wheat flour, dalia is more nutritious as they are less processed than the former. 

4. Can dalia reduce belly fat?

Yes, dalia can reduce belly fat especially when prepared with lentils and veggies. Dalia is rich in fiber whereas lentils are excellent sources of protein, both of which help promote satiety. Protein also enhances resting metabolism leading to burning of calories even when the body is at rest thus eventually reducing belly fat. 

5. Is it OK to eat dalia everyday?

Yes, one can eat dalia twice a day as a part of a balanced nutritious diet. The content of dalia is rich in dietary fiber, protein, vitamins, and minerals which helps promote weight loss as well as advances overall health. 

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