Every Indian kitchen stocks up on dalia or broken wheat for a quick and easy breakfast. Also known as bulgur, broken wheat or dalia are pieces of broken grain, mostly wheat. These groats of wheat are cheap, easy to cook and to store. In India, a khichdi made of dalia is a popular breakfast dish.
What is dalia?
Dalia is made of broken bits of wheat. The method of producing bulgur or dalia is ancient. The grains are first soaked, then boiled till they crack open. They are then dehulled and dried in the sun. These dried bits of wheat are then ground into groats of various sizes.
Bulgur or dalia is one of the oldest processed foods known to mankind, as it was consumed in the ancient Greece and Babylon
While other grains like corn, barley, rye and soybean are also used for bulgur production, durum wheat is most preferred.
While dalia is convenient to use, it’s also quite nutritious, delicious and versatile. From kheer to khichdi to upma, dalia can be used in a variety of dishes. A pap made of broken wheat is often given to babies to introduce them to grains.
Apart from India, dalia is consumed in the Middle East, USA, Italy, Germany and the Balkans. The famous dish from the Middle East, tabbouleh, is made of dalia.
Also read: Multigrain bread benefits: Remember these 4 points while buying whole-grain bread
Dalia or bulgur nutrition
A 100 gram serving of dalia contains the following nutrients:
| Nutrients | Daily Value (Measurement) |
| Calories | 342 |
| Total fat | 1.3 gm (2%) |
| Sodium | 17 mg (0%) |
| Potassium | 410 mg (11%) |
| Total carbohydrates | 76 gm (25%) |
| Dietary fibre | 18 gm (72%) |
| Sugar | 0.4 gm |
| Protein | 12 gm |
| Vitamin B6 | 15% |
| Iron | 13% |
| Magnesium | 41% |
| Calcium | 3% |
Health benefits of dalia
The benefits of dalia are many. It's popular in India as a high-fibre, filling, weight-loss food. In many ways, dalia may be healthier than whole wheat grains. The process of making dalia involves soaking, boiling, dehulling and drying. The process improves the flavour, increases bioavailability, destroys anti-nutrients that block nutrient absorption and boosts protein digestibility.
Dalia is also rich in nutrients like fibre, phytochemicals, vitamin B6, iron and protein. Here are some of its health benefits.
- Rich in fibre
- Promotes weight loss
- Good for cardiovascular health
- Fights anaemia
- Good for brain health
- Maintains blood sugar levels
- Improves gut health
- Reduces risk of colo-rectal cancer
- Good source of plant-based protein
- Improves heart health: One of the key nutrients in bulgur wheat is vitamin B6, which reduces homocysteine an amino acid that is linked to cardiovascular diseases. Vitamin B6 breaks down homocysteine and reduces its concentration in the blood. A high-fibre diet with whole grains is also linked to a lowered risk of heart diseases, stroke and cholesterol.
- Good for brain health: Apart from heart diseases, homocysteine also increases the risk of degenerative brain diseases like dementia and Alzheimer's. Dalia contains vitamin B6, which breaks down homocysteine and reduces the risk of degenerative brain diseases.
- May lead to weight loss: In India, dalia porridge is generally had as a part of weight-loss diets. This high fibre, low-calorie food could be a blessing for those looking to knock off some pounds. Fibre-rich dalia helps in keeping you full for a longer time and also ensures the slow release of blood sugar levels. This prevents overeating.
- Good for gut health: Whole grains that contain high amounts of dietary fibre promotes the growth of good bacteria in the gut. These bacteria ferment the fibres and release short-chain fatty acids that promote gut health and digestion. A good gut health is linked to better nutrient absorption, weight loss and immune health.
- Could be more nutritious than wheat: Bulgur or dalia is parboiled. This means the grains are first soaked, washed, boiled and dried before breaking them into smaller pieces. The process removes antinutrients like phytates that block nutrient absorption. It also improves protein digestibility.
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