Weight Loss

Is Dalia Good for Weight Loss? Let’s Find Out

Parul Dube

November 30, 2023

Eating well is crucial for weight loss. Opting for nutrient-dense and satiating foods is a smart choice if you’re aiming to shed extra pounds. Dalia is a popular option for those seeking to lose weight.

Known as broken wheat, dalia is a whole-grain cereal that provides essential nutrients. It is an excellent source of protein and fibre. This superfood has been a staple in Indian diets for generations. It is not just delicious but healthy food as well. Dalia helps you stay full for longer and can assist with weight loss. 

With various beneficial nutrients, including magnesium, iron, copper, niacin and folate, it is similar to oats in its high fibre content and appetite-suppressing qualities.

Moreover, it supports gut health and helps prevent constipation, which can lead to weight gain.

Research shows that dalia is an outstanding choice for weight loss due to its low-calorie count, low GI, and high protein and fibre content. One cup of dalia can provide up to 30% of your daily fibre needs. 

Dalia – A Nutritional Overview

Known by many names, including broken wheat and cracked wheat, dalia is a popular Indian food made by breaking down whole wheat grains into small pieces.

It is a staple in many Indian homes. People often eat it as cereal for breakfast or as an ingredient in savoury dishes, such as khichdi and upma.

Each serving of 100g of Dalia gives you a nutritional boost of carbohydrates, dietary fibre, and protein. It is also a low-fat and cholesterol option, containing:

  • Calories: 340
  • Protein: 12g
  • Carbohydrates: 72g
  • Dietary Fibre: 10g
  • Fat: 2g
  • Vitamin B: 1.5mg
  • Iron: 2.5mg
  • Calcium: 45mg

Dalia is a good source of minerals such as iron, calcium, and zinc. In addition, Its high fibre content helps promote healthy digestion and regular bowel movements. At the same time, protein and carbohydrates provide energy and help keep you full and satisfied.

How Does Dalia Help in Weight Loss?

Dalia is a nutritious and versatile Indian food that one can enjoy in various ways. It is an excellent source of carbohydrates, fibre, and protein, making it a healthy and satisfying addition to any meal. Here is how dalia can help with weight loss.

High Fibre Content

The high fibre content in dalia makes it a satiating food. For example, if one consumes dalia for breakfast, it will keep them full until lunch. Thats curbs binge eating and unhealthy snacking.

As a result, it can aid in preventing unhealthy weight gain. Dalia also gives your body critical nutrients and keeps you energised all day. 

According to a recent study, people who regularly ate whole grains had healthier weights than those who ate refined grains periodically. Therefore, including dalia in your daily diet is essential if you’ve been attempting to lose weight effectively.

Studies also indicate fibre provides stool bulk, which promotes bowel regularity. Furthermore, research also shows that multi-grain dalia prepared from sprouted grains increased digestibility and nutrients and reduced cooking time.

Low in Calories

Consuming excess calories throughout the day can lead to weight gain. Since dalia is a low-calorie food, it prevents excess calorie consumption.

At the same time, it gives you enough energy to stay active for long. According to its nutritional information, one cup of cooked dalia contains just 150 calories. Eating low-calorie foods is essential to enhance your weight loss efforts.

Rich in Protein

Research suggests that Dalia is also a fantastic protein food besides its fibre content. The importance of consuming high-protein foods for weight loss is no secret. Various studies show that eating protein-rich foods can aid in weight loss.

Proteins also boost metabolism and aid in lowering ghrelin (hunger hormone) levels. That means it will prevent you from feeling hungry for longer.

In addition, if you are trying to gain muscle mass, consider including dalia in your diet as it is also abundant in essential vitamins.

Prevents Constipation

Dalia is high in fibre and works wonders to induce bowel movements. It aids in the removal of waste and toxins from the digestive system and intestines of an individual.

Investigations show that regular bowel movements reduce constipation and gut-related complications. In addition, Dalia’s high fibre content can relieve diverticular disease symptoms like nausea, bloating, gas, and stomach pain.

Aids in Building Muscle

Dalia is an excellent source of proteins and several essential vitamins and minerals. Therefore, it works great for building muscles.

Other Benefits

Good for Maintaining Cholesterol Levels

Studies indicate high fibre is beneficial to maintain cholesterol levels. The high fibre content of dalia helps maintain the body’s cholesterol level. It is, thus, healthy for the heart.

Good for Diabetics 

Dalia’s low glycemic index of 41 makes it an excellent option for people with diabetes (GI).

GI determines the possible impact of a particular food item’s carbs on your blood sugar levels after intake. Foods with a GI of 55 or less take longer to digest and allow a more gradual release of blood sugar (glucose). 

Low glycemic index foods are not merely beneficial for diabetes management. They also help manage weight because the body absorbs them slowly, preventing sudden sugar release in your bloodstream.

Anti-inflammatory Benefits

Studies suggest that consuming dalia, a whole grain containing betaine, a metabolic component, can help reduce chronic inflammation.

It is due to the anti-inflammatory properties of whole grains, which are known to reduce the levels of homocysteine in the body that can cause inflammation. Therefore, eating dalia as part of a regular diet can be a great way of reducing inflammation.

Ways to Eat Dalia for Weight Loss

These are some ways to eat Dalia that can be helpful in weight loss while being delicious and nutritious.

  • Dalia Upma: Cook dalia in a pan with vegetables and spices for a healthy breakfast.
  • Dalia Khichdi: Mix dalia with moong dal and vegetables for a filling and nutritious meal.
  • Dalia Porridge: Cook dalia in milk with a dash of honey and cinnamon for a tasty and healthy porridge.
  • Dalia Salad: Mix cooked dalia with chopped vegetables and a light dressing for a refreshing and healthy salad.
  • Dalia Soup: Cook dalia with vegetables and spices for a warm and comforting soup.
  • Dalia Pulao: Mix cooked dalia with vegetables and spices for a flavorful and healthy Pulao.
  • Dalia with Curd: Mix cooked dalia with curd and spices for a healthy and delicious dish.

The HealthifyMe Note

Dalia is an excellent breakfast option for those looking for a high-fibre, low-calorie meal. One can enjoy it as soups, porridge, or various other forms. Its nutritional content will keep you full throughout the day and make for a light supper in the evening.

Dalia Recipes for Weight Loss

How do you make dalia for weight loss? Here are some dalia recipes for weight loss.

Dalia Khichdi

  • Preparation time: 10 mins
  • Total time: 30 mins
  • Servings: 2


  • Dalia: 1 cup
  • Ginger: 2 tbsp (finely chopped)
  • Green chillies: 1-2 (finely chopped)
  • Carrots: ½ cup
  • Green peas: ½ cup
  • Water: 4 cups
  • Cumin Seeds: 1 tsp
  • Ghee: 1 tsp
  • Salt: to taste


  1. In a pressure cooker, warm up the ghee over medium flame.
  2. Crackle one teaspoon of cumin in the heated ghee.
  3. Add the chopped veggies and cook over a medium-low to medium temperature until they are translucent.
  4. Add the cleaned dalia to the vegetables. On a low flame, stir for three to four minutes.
  5. Add 4 cups of water and salt as required. Pressure cook on a medium flame for 2-3 whistles. Timing varies according to the dalia’s quality.
  6. Serve the vegetable dalia warm and garnish with coriander leaves.

Banana and Honey Dalia Porridge

  • Preparation time: 10-15 minutes 
  • Total time: 15-30 minutes 
  • Servings: 2


  • Dalia: 1 cup
  • Water: 3 cups
  • Banana: 2 (ripe)
  • Honey: 1 tsp
  • Milk: ¼ cup


  1. Add dalia to water and boil till it turns soft and add milk.
  2. Chop the banana into small pieces and add to the porridge. 
  3. Then, with a touch of honey, serve porridge in a bowl.

Dalia and Vegetable Salad

  • Preparation time: 10 minutes 
  • Total time: 18 minutes 
  • Servings: 4


  • Dalia: ½ cup
  • Olive oil: 1 tsp
  • Cucumber cubes: 1 cup
  • Tomatoes chopped: 1 cup
  • Mushrooms sliced: 1 cup
  • Salt: to taste 


  1. Boil the dalia for 4-5 minutes and add salt to it.
  2. Drain and wash with cold water after it gets boiled.
  3. In a bowl, combine all the ingredients and toss to mix well.
  4. You can serve it immediately or refrigerate it for 1 hour and serve it chilled. 


Including dalia in your diet is an excellent way to promote good health and enjoy the taste of nutritious meals without the risk of consuming junk food.

It is a healthy fibre source and a low-glycemic food item that can be a part of any well-balanced meal plan for those trying to lose weight. However, those with inflammatory bowel disease, irritable bowel syndrome, or gluten intolerance should avoid it as it may be hard to digest. 

Utilising a CGM to track your diet can help you make better decisions, and the professionals at HealthifyMe can offer personalised support to reach your weight-loss goals with diet and exercise.

The Supporting Sources

1. Kuhel JS (2021) Beneficial Role of Broken Wheat. Adv Crop Sci Tech 9:e003. DOI: 10.4172/2329-8863.1000e003


2. Bellini, M.; Tonarelli, S.; Barracca, F.; Rettura, F.; Pancetti, A.; Ceccarelli, L.; Ricchiuti, A.; Costa, F.; de Bortoli, N.; Marchi, S.; Rossi, A. Chronic Constipation: Is a Nutritional Approach Reasonable? Nutrients 2021, 13, 3386. https://doi.org/10.3390/nu13103386


3. Mridula D, Sharma M, Gupta RK. Development of quick-cooking multi-grain dalia utilising sprouted grains. J Food Sci Technol. 2015 Sep;52(9):5826-33. doi: 10.1007/s13197-014-1634-x. Epub 2014 Nov 8. PMID: 26344997; PMCID: PMC4554649.


4. P NPV, Joye IJ. Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health. Nutrients. 2020 Oct 5;12(10):3045. doi: 10.3390/nu12103045. PMID: 33027944; PMCID: PMC7599874.


5. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.


6. Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 May 31;11(6):1245. doi: 10.3390/nu11061245. PMID: 31159235; PMCID: PMC6627338.


7. Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fibre on constipation: a meta-analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.


8. Lattimer JM, Haub MD. Effects of dietary fibre and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.


9. Milesi G, Rangan A, Grafenauer S. Whole Grain Consumption and Inflammatory Markers: A Systematic Literature Review of Randomized Control Trials. Nutrients. 2022 Jan 16;14(2):374. doi: 10.3390/nu14020374. PMID: 35057555; PMCID: PMC8778110.


About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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