Last Updated on June 14, 2023 by Shabnam Sengupta
Dalia, also referred to as broken wheat or bulgur, is a whole grain food. It has been enjoyed for centuries in traditional Indian cuisine. You can trace back the origin of dalia back to the Middle East. It was a staple food in the region. The Mughals introduced this nutritious food to India, and it has since become a popular ingredient in various Indian dishes. People prepare Dalia by milling whole wheat kernels into smaller pieces. This results in a coarse texture that is easy to cook and digest. It is an incredibly versatile grain. You can use it in a variety of dishes, from sweet to savoury. It is commonly used to make porridge, upma, pulao, and kheer. Dalia is also a popular ingredient in soups and stews, providing a hearty and nutritious addition to these dishes. Its nutty flavour and texture make it a perfect ingredient for salads, patties, and cutlets. It is not only delicious but also offers many health benefits. In this article, we will explore various health benefits of Dalia, and its nutrients as well as uses.
Health benefits of dalia
Supports digestive health
Including fibre-rich foods in your diet may promote heart health. These foods include whole grains like dalia, fruits, and vegetables. Several reviews have shown that consuming whole grains can lower the risk of chronic diseases such as stroke, heart disease, and heart failure. There was a study of 400 individuals from Jordan. In this study, they consumed a high-fibre diet consisting mostly of legumes and dalia. It helped in significantly reducinig the risk of heart disease in these individuals.
May help control blood sugar
Whole grains, including dalia, may have a positive impact on blood sugar control and increased insulin sensitivity. These benefits may not only be attributed to the high fibre content, but also to the presence of plant compounds in whole grains. Dalia is a rich source of both fibre and phytonutrients. This may contribute to its potential to improve blood sugar control.
May support digestion
The consumption of whole grains like bulgur can have a positive impact on gut health. Regular intake of whole grains promotes the growth of healthy gut bacteria, which produce short chain fatty acids that support intestinal health and proper digestive function. In addition to this, the fibre in whole grains can help prevent and treat digestive issues such as constipation. Fibre adds bulk to the stool and helps it move more easily through the digestive tract, reducing the likelihood of constipation. Therefore, including fibre-rich foods like bulgur in your diet may be an effective way to maintain gut health and prevent digestive problems.
May promote weight loss
Studies suggest that a high intake of foods with dietary fibre, like bulgur, may result in weight loss and a reduced risk of weight gain. However, it is not yet clear how fibre affects weight, as various metabolic factors and gut bacteria may be involved. While some people may feel fuller and consume fewer calories by eating fibre, others may burn more energy throughout the day. We need further research to fully understand the relationship between fibre and weight loss. Nonetheless, including bulgur in a balanced diet rich in fibre can be beneficial for maintaining a healthy weight and optimal health.
Conclusion
Dalia is a nutritious and versatile whole grain food which is a part of the Indian cuisine for centuries. Research has shown that regular consumption of dalia can provide a range of health benefits, such as improved digestion, weight management, and heart health. As more people become aware of the benefits of whole grains like dalia, it is likely that we will see an increase in its use in cooking and baking. Future research may also shed more light on the specific mechanisms by which dalia promotes health, as well as new ways to incorporate it into our diets. For those looking to improve their overall health and well-being, incorporating dalia into meals is a simple and delicious way to start.
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