10 Reasons to Add Dalia to Your Diet

Cracked wheat comes in various forms. Bulghur (or Burghul) is the most popularly used variant in Middle eastern cooking. Bulghar is essentially parboiled whole grain wheat, and the Indian variation is called Dalia.

Dalia is very similar to Bulghur, but I find it to be far softer in texture. Bulghur is used for all courses of the day, whereas in India, dalia is predominantly a breakfast staple.

This is not to be confused with Couscous. Unlike bulgur, couscous is not whole grain, and comes from a husked and crushed wheat called semolina. Couscous was originally made from millet, not wheat.

Coming back to Dalia, I love the versatility of this grain. You can replace it with Bulghur when not available, but do keep in mind that bulghur is more al dente.

10 Reasons to Eat Dalia Every Day

  1. High Fiber Content: One serving of dalia contains 2.5 gm of fiber. This is great news for the digestive track, and keeps you regular. Constipation is kept at bay, and you eliminate toxins more effectively.
  2. Rich in Manganese: Dalia is rich in manganese, a naturally occring antioxidant that is needed for supporting healthy bones, regulating sugar level, kick starting metabolism, protection against diseases, relieving inflammation, combating PMS syndrome, thyroid health, boosting vitamin absorption, supporting digestion, and improving cognitive function.
  3. Great for Weight Loss: Thanks to the high fiber content, dalia keeps you fuller for longer thereby aiding in weight-loss. Also, one serving bowlful of dalia is only 200 calories, and is loaded with energy-boosting nutrition.
  4. Great Source of Protein: Dalia is naturally rich in protein, and therefore great for building muscle mass.
  5. Low in Fat: High in protein, yet low in fat, this makes dalia the perfect substitute food for the health-conscious and vegans.
  6. Great for Diabetics: Dalia has a low glycemic index and contains complex carbohydrates, which ensures a slow and steady release of glucose into the bloodstream thereby preventing blood sugar levels from spiking.
  7. Cardiovascular Health: Scientific research shows eating even  a single serving of whole grains like the cracked wheat daily will lower the risk of cardiovascular disease, high cholesterol and high blood pressure by nearly 20 percent.
  8. Anti-Inflammatory: Regular consumption of dalia can help in alleviating chronic inflammation. Dalia is rich in “betaine”, a metabolic substance usually found in whole grains, and this substance has been proven to lower levels of homocysteine, which is the root cause of chronic inflammation.
  9. Great for Weaning: High in nutrients, rich in fiber and keeps the stomach fuller for longer. All these attributes make dalia a perfect addition to the weaning menu of an infant.
  10. Affordable: Dalia is very low-priced and easily available across the globe.


Want a super easy, tasty and healthy recipe you can whip up in minutes for breakfast, brunch or lunch? Click here for my Stir-Fried Dalia with Boiled Eggs recipe. Bon apetit!