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Last updated on September 9th, 2022
You might be thinking, is Dalia good for diabetes, because it’s really challenging to choose a good breakfast alternative for a diabetic person. Since most common breakfast foods consist of rich amounts of carbs, you need not worry.
There is one extremely nourishing grain that diabetics can easily consume and digest. Indeed, this is regarding a warm bowl of Dalia. This super grain became a superfood in healthy Indian meal plans. Read further to know what is Dalia and its benefits, particularly for diabetics.
Dalia Nutrition Value
Dalia is common as Bulgur wheat in India. It is a whole wheat grain comprising a nutty taste. Dalia is often used as a porridge by using sugar, milk, or boiled veggies. It is one of the healthiest types of wheat to eat, especially for high sugar patients, this suggests dalia is good for diabetes.
Below is the table listing Dalia’s nutrition facts in 100g:
| Nutritional Value of Dalia | ||||
|---|---|---|---|---|
| Nutrients (in 100 grams of Dalia) | Its amount | |||
| Carbohydrates | 28 g | |||
| Calories | 152 | |||
| Proteins | 5 g | |||
| Fats | 3 g | |||
| Potassium | 193 mg | |||
| Sodium | 143 mg | |||
| Calcium | 35 mg | |||
| Iron | 2 mg | |||
Read More: How to Maximize the Nutritional Value of your food
Summary
One 100-gram serving of Dalia comprises roughly 152 calories. An individual’s suggested serving size of Dalia is one bowl. It comprises about 120 g of Dalia. Hence, an advisable portion of Dalia serves around 182 calories.
Health Benefits of Dalia
Good sugar control
Broken wheat comprises brans. These are the external layers of wheat. And this layer consists of all the nutrients and fibers. The fiber content of Dalia helps in preventing increased blood sugars and helps to manage diabetes, this makes dalia good for diabetes.
Weight management
Dalia is a super wheat grain advisable for weight loss. It contains nominal quantities of fat and works great for people who wish to lose weight. People combine Dalia with lots of fiber and protein-rich veggies and pulses. This makes some delicious low-fat dishes, which makes dalia a good dish for weight loss.
Heart health
Magnesium present in Dalia is helpful for maintaining cardiovascular health. Magnesium is a mineral that helps to keep blood pressure controlled. Also, the fiber content of Dalia aids to maintain cholesterol levels in a person’s body. This indeed helps to evade heart-associated problems and complications.
Blood pressure control
In addition, Dalia contains another important mineral i.e., Potassium. Potassium is essential to maintain:
- blood pressure
- evades kidney problems
- muscle health
- lowers high blood pressure
- fluid and water retention
- decreases other neural problems.
Read More: Top health benefits of eating Omega 3 Foods.
Rich in nutrients and minerals
Moreover, Dalia packs iron. The iron-content aids in protecting against medical problems like fatigue, anemia, and low hemoglobin. Also, minerals like calcium, magnesium, and phosphorus help to maintain bone health. Dalia also offers a person with B Vitamins like Niacin, Thiamin, and Riboflavin. These nutrients improve a person’s metabolism and promote a better energy supply. Furthermore, the potassium content of Dalia aids in the absorption of these minerals, which suggests that dalia is good for diabetes.
Protein-rich
Dalia has enough protein content to serve a person’s body. Protein helps in the growth and development of the body and immunity. Moreover, protein helps in child growth and the female’s reproductive system as well.
Summary
With all the above several health benefits, we can say that Dalia is good for diabetes. This food item is healthful, versatile, and delicious. It constitutes a healthy food product for any diet.
Is Dalia Good for Diabetes?
Yes, certainly. Dalia or Bulgur is nutritious food for diabetics. Sugar patients can safely eat it. And Dalia makes a healthy breakfast, snack, lunch, etc. Dalia is advisable for diabetics as a versatile and healthful food choice. People may add Dalia to any diet or combine it with a range of other foods.
Dalia is an unprocessed and natural form of wheat. It comprises all the good fiber and minerals that wheat provides. Dalia is a broken form of wheat. Dalia is a whole grain that is full of good nutrients.
Also Read: Reverse your Diabetes Within 30 days?
Glycemic Information and its Link with Diabetes
Dalia contains a very low GI score. People may even add more amounts of it and still be healthy. Because of small quantities of Bulgar wheat, it fails to damage the diabetic glucose levels. It is somewhat good for delaying the digestive process. And, this further helps in a regulated release of glucose.
Another very valuable nutrient present in Dalia is fiber. Fiber is an incredible component for people with high sugars. Incorporating fiber into a diet is the chief requirement. As it avoids and regulates high levels of blood glucose.
Fiber presence in a food item keeps the digestive system working properly. It lowers the speed of digestion, as a result, delaying the absorption and release of glucose. Finally, it helps to prevent any abrupt spikes in the blood sugars. Additionally, Dalia works well in decreasing the risks of insulin resistance. Consequently, it aids in managing diabetes properly.
Dalia is a very filling food product that keeps a person full for long. Fiber content of Dalia satisfies the appetite and lowers unhealthy longings. Moreover, Dalia keeps a person’s weight controlled. It is a great weight-loss food for prediabetics, diabetics, and weight-watchers. As a result, Dalia is an intensely healthful food choice for sugar patients.
Glycemic Index of Dalia
Dalia (Bulgur wheat) is known to fit into a person’s diabetic routine. This keeps Dalia in a low glycemic index range. GI of Dalia is 41 (low and safe) and GL of Dalia is 9 (low and safe). Hence, this confirms that Dalia is safe for intake by people with diabetes. It doesn’t result in increased blood glucose nor has any damaging effects on the body.
As the glycemic index of Dalia is low, people can simply pair them with other foods. People also do not need to worry about having too many hazardous carbs with Dalia. Also, a good quantity of Dalia would not damage the diet, but would rather benefit health, this makes dalia good for diabetes.
Summary
The top secret of the nourishing value of Dalia is in the whole wheat grains. They contain a sufficient quantity of fiber to stabilize the natural sugar present in the wheat. The low GI score and dietary fibers control the increases in insulin. Consequently, it maintains the blood glucose levels in people with high sugars. Due to this, we can say that dalia is good for diabetes.
Best Dalia Recipes for Diabetics
Dalia Dosa
Constituents:
- Dalia (Half cup)
- Green moong (Fourth cup)
- Urad dal (two tablespoons)
- Fenugreek (one tablespoon)
- Masoor dal (two tablespoons)
- Chopped vegetables: green chilies, curry leaves, onions, coriander
- One pinch of Asafoetida
- Turmeric and salt
- Oil (three teaspoons)
Procedure:
- Soak Dalia and pulses in water for roughly two hours.
- Mix it and make a paste with water. Then, blend chopped vegetables in the paste.
- Mix all the spices and add the batter properly.
- Heat some oil in a pan and mix a cup of the batter. Then, evenly spread to make it a Dosa.
- Cook from both sides in an even manner. Serve hot.
Dalia Pulao
Components:
- Dalia (half cup)
- Chopped vegetables like carrot, bell peppers, French beans, green chilies
- Oil (one teaspoon)
- Jeera (half teaspoon)
- Salt
Process:
- Dry roast the Dalia in a pan for 3 minutes.
- Pour some oil in a pan and sauté some jeera. Add some veggies and fry them well while stirring.
- Mix the roasted Dalia thoroughly. Mix the spices in this dalia and veggies.
- Add two cups of water and give it a nice stir. Let it cook for 10-15 minutes with infrequent stirring. Serve it while hot.
Dalia Khichdi
Constituents:
- Dalia (Half cup)
- Chopped vegetables – tomato, onion, ginger, garlic, cauliflower
- One pinch of Hing
- Chili powder (Half teaspoon)
- Jeera (Half teaspoon)
- Salt and turmeric
Process:
- Begin with dry roasting the Dalia in a pan for two minutes.
- Take a pressure cooker and heat some oil in it. Then, add jeera, and add chopped ginger and garlic.
- Mix all the chopped vegetables. Cook and stir them for around five minutes.
- Mix the rest of the spices with the veggies. Then, add the roasted Dalia.
- Pour roughly 2 cups of water. Then, pressure cook until 3 whistles.
- After 3 whistles, open the cooker and include 2 more cups of water. Consequently, blend all ingredients. Then, you will find a Khichdi-like constancy. Serve the khichdi fresh and hot.
Dalia Fruit Porridge
Constituents:
- Dalia (one cup)
- Milk (four cups)
- Dalchini powder (1 teaspoon)
- Elaichi powder (1 teaspoon)
- Chopped fruits like banana, apple, and berries.
- Non-compulsory: diabetic sugar
Method:
- Dry roast the Dalia first in a pan for 5 mins.
- After that, add milk and spices.
- People also add small quantities of sugar, honey, or diabetic sugars as per their wishes. It is more favorable to replace sugar.
- Close the lid of the cooker and cook it for five minutes.
Dalia Cheela
Soak Dalia in water for about two hours. Mix it to prepare a batter. Next, add some veggies of choice to the batter. Spread the batter on a pan and cook for some minutes.
Dalia Salad
Boil ½ cup of Dalia and include one’s favorite salad to enjoy.
Dalia Upma
Slightly roast one cup of Dalia and some peanuts. Mix a few veggies and boil them for some time. Top it using some coriander leaves.
Summary
People may easily prepare Dalia in various ways. People boil Dalia with milk to have it as a sweet dish or mix it with lentils or veggies. Then they eat it as a Khichadi or salty porridge. For diabetics, people can replace it with salt. People must try these recipes of Dalia in diabetes surely.
Best Time to Eat Dalia
Dalia is safe for consumption at any time of the day. Dalia helps to keep a person full for longer hours. So, it is good to have it in the mornings. Individuals who wish to lose weight may eat it as dinner at the night as well.
Risks of Over-Intake of Dalia
Anything, when taken too much, is bad. And, the same applies to healthy foods as well. Over-intake of Dalia is not bad. Yet, over-indulging in a specific food group may bring about a shortage of other nutrients. It is sensible to include various food groups if possible low GI foods. This helps in giving proper nutrition, particularly for diabetics. Individuals with the celiac disorder or hypersensitivity to wheat items must avoid this cereal. As Dalia is not gluten-free.
Summary
Dalia is an absolute whole-grain food. It is composed of all the essential amounts of carbs, fibers, proteins, etc. It is just a perfect choice for diabetics owing to its complex carbs and enough fiber content. Including any veggie or dal improves its healthful value. And, makes dalia one of the most nutritious food for diabetic people.
So, no more arguments, just add in dalia or bulgar wheat to your meal plans. And, have a safe diabetes management in a natural way!!
FAQs:
Is Broken wheat Dalia safe for sugar patients?
The GL value of raw broken wheat of one-fourth cup (30 g) is 9.4. And, this is quite a low score. Dalia is advisable for sugar patients due to its low GL value.
Does Dalia increase blood pressure?
Dalia is a whole grain product. It helps in guarding the body against signs of metabolic syndrome. These include obesity, high blood pressure, or high triglycerides.
Which is a better option for diabetics: oats or Dalia?
Studies have found that Dalia is much healthy than oats. And, people eat it as one of the healthiest alternatives for dinner, lunch, or breakfast.
Is it good to eat Dalia on a daily basis?
It is effective in weight management. A daily bowl of Dalia is useful in losing weight. Dalia packs all the essential fibers which keep a person satiated for long. Hence, it aids in weight loss. Also, Dalia has fewer calories. For instance, a bowl of Dalia with milk comprises around 200 calories only.
References:
- https://www.beatdiabetesapp.in/can-a-diabetics-eat-dalia-bulgur-4-delicious-recipes/
- https://www.healthshots.com/healthy-eating/these-5-powerful-benefits-of-dalia-will-convince-you-eat-it-for-breakfast-daily/
- https://shahprachi.com/dalia-for-diabetes/
Last Updated on by Dr. Damanjit Duggal
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