Healthy foods are a choice for everyone nowadays. Dalia is one of the super weight loss food. It ranks tops as healthy food as it’s low in calories and high in fiber food. Dalia has many added health benefits. Some of you may not know “what is dalia”? It also known as a porridge in English. Let’s get to know all nutritional information regarding Dalia and its benefits for weight loss.
Nutritive value of Dalia per 100 grams
| Calories | 342 calories |
| Proteins | 12 grams |
| Total fat | 1.3 grams |
| Sodium | 17 mg |
| Dietary fiber | 18 grams |
| Potassium | 410 mg |
Reasons to add Dalia for weight loss
There are quite beneficial ways Dalia can be added for weight loss. It’s one of the healthiest breakfasts options. Being rich in protein and fiber, Dalia is considered one of the effective and cheap weight loss food. Many sub continents of India, also consider it a superfood as its rich in nutrients.
For those who are on a low-carb diet, Dalia can be the best alternative to rice. It can be tried in various combinations which helps in faster weight loss. Here are a few more reasons to know why Dalia helps in weight loss.
1. Dalia helps in weight loss as its low in calories
In order to lose weight, foods which are low in calories & rich in proteins and fiber should be taken into consideration. As Dalia, is the perfect low calorie food hence it greatly helps in weight loss. A bowl of Dalia with added veggies in it will keep you satiated throughout the entire day. While compared with other types of typical breakfast, Dalia has really low calories in it. For examples
- Calories in One cup cooked Daliya : 150 Calories
- Calories A small bowl of Dalia with Milk : 200 calories
- Calories in a small bowl veg Daliya : 325 Calories
2. Dalia is rich in fibre
Approximately 100 grams of Dalia provides about 18 grams of fiber which helps to keep the digestive system in the tract. Bowel movements can be greatly regulated. Consuming a medium bowl of Dalia helps to keep us full till lunch. Read also Pre and Post Workout Meals: Time Your Nutrition
Being high in fiber it’s ideal for losing weight. The role of fiber is to keep us full for longer periods of time. This way, a person can stay away from binge eating.
3. Daliya has Low glycemic load
Dalia has a low glycemic index. Being low in GI it could be perfect for adding to a diabetic diet. Glycaemic index refers to how carbohydrates in food affect the blood sugar levels of a person. Carbs with less than 55 do not get absorbed easily. This way, the release of sugar is low which helps in weight loss.
4. Dalia is rich in protein
Protein is an ideal nutrient required during the weight loss process. It helps in boosting metabolism as it takes a longer time to digest. Dalia is an excellent source of protein. Proteins also help by activating weight-regulating hormones. Protein diets also help to regulate hunger hormones such as GHRELIN.
5. Prevents constipation
As Dalia is rich in fiber it not only aids in keeping the digestive system in the tract but helps to relieve constipation. It adds bulk to the stools. The consistency of stools is increased with prevents constipation.
Best time to eat Dalia for weight loss
The best time to eat Dalia is during the mornings as it helps to feel full throughout. Constant energy will be provided for the rest of the day. Dalia is low in fats which greatly helps in weight management and also prevents obesity. Eating Milk Dalia for weight loss in morning will provide about 218 calories which is less than a typical Indian breakfast.
Is Dalia good for weight loss in dinner?
When choosing weight loss dinners, they should be light and healthy too. This helps to keep satiated and avoids night cravings. For those who want to go for low carbs dinners, then Dalia could be an ideal choice for them. Being rich in fiber, it has good sources of nutrients in it. It’s a low-calorie dinner meal that makes the weight loss process easier.
Is Dalia better than roti?
Of course, Dalia is better than roti because it’s less processed and has more fiber in it. Talking about wheat flour, it has the least fiber as it undergoes various sorts of processing. While processing wheat flour there is not only a loss of fiber but there is also a loss of other vitamins and minerals from it. while Dalia is high in fiber, and protein and has B vitamins in it. so, Dalia is a better weight loss option when compared with roti. Read also Kala Chana Protein (100 grams), Nutrition Values, Calories, and Benefits For Weight Loss
Benefits of eating Dalia for skin
Apart from having positive benefits on health, Dalia also helps to maintain healthy skin too. It is anti-inflammatory in nature which helps to keep skin fresh and fights many problems away.
Healthy Dalia recipes
Eating the same way on daily basis could be really boring. Different recipes make the food interesting and give a new zeal to try on.
1. Dalia roti for weight loss
This recipe can be tried for breakfast or lunch either. It’s a healthy wrap that is full of proteins and fiber. On consuming this roti, it helps to keep satiated for longer periods as it has the goodness of veggies in it. Read also 11 brown bread recipes for weight loss
How to prepare Dalia roti wrap for weight loss
- Take 1 cup of Dalia. Soak in hot water for half an hour. Then pressure cook until soft.
- Take 2 cups of wheat flour and then add the boiled Dalia to it. Make sure the consistency of Dalia is not too runny.
- Then add some spices such as salt, chili, and coriander leaves.
- Mix well to form a soft dough.
- Roll out smooth and soft chapatis out of it.
- Consume hot with spiced curd.
2. Moong dal Dalia for weight loss
It’s an ideal recipe to be eaten during dinners. It’s rich in protein as it has the goodness of both moong dal and Dalia in it. Being tastier on the side, it keeps satiated and low in calories too. Read also Paneer Protein: Nutrition Facts 100 Grams, Calories And Weight Loss Recipes
How to prepare Moong dal, Dalia, for weight loss
- Take moong dal and roast it on the side for about 2 to 5 minutes.
- Take a pressure cooker.
- Add some oil and then add spices of your choice.
- Then add in chopped onions and tomatoes along with chopped green chilies and coriander leaves.
- Then add in Dalia and moong dal mixture to the onions and tomatoes.
- Add some water till covered and pressure cook for 2 to 3 whistles until soft.
- Serve hot.
3. Dalia and Muskmelon smoothie for weight loss
This smoothie is quite healthy and helps ideally in weight loss. It’s rich in fiber, and protein and low in carbs which are perfect for weight loss. It has good calcium content too.
How to prepare Dalia and muskmelon for weight loss
- Take some Dalia and boil it until soft.
- Then in a blender add some Muskmelon about 100 grams.
- Then add in boiled Dalia along with milk. Add some dates if needed
- Blend well and a healthy smoothie is ready to drink.
4. Chicken with added veggies for weight loss
It’s a yummy low-carb, high-protein recipe for weight loss. It has the goodness of fiber in it since it contains both Dalia and vegetables in it. Read also Chicken Nutritional Facts & Its Benefits For Weight Loss
How to prepare Chicken Dalia with added veggies for weight loss
- Take a pressure cooker and add some oil to it.
- Then add chopped onions and tomatoes along with chopped green chilies to it.
- Then add in the required spices of choice along with 100 to 200 grams of chicken pieces in it.
- Sauté it along with spices and then add dry roasted Dalia to it about a three-fourth cup.
- Sauté well and then add in water till it covers.
- Pressure cook for 2 to 3 whistles until chicken and Dalia are well cooked.
- Garnish with chopped coriander leaves. Serve hot.
5. Dalia soup with mushrooms and egg white
This soup is highly filling as it has the goodness of both protein and fiber. It’s low in calories and an ideal weight loss recipe. It has a double dose of proteins as it contains both mushrooms and egg white in it. Read also Eggs Nutritional Facts and Its Benefits For Weight Loss
How to prepare Dalia soup with egg white
- Dalia takes one-third cup of Dalia then dry roasts it on low flame for about 5 minutes.
- In a pan add some oil and then add chopped garlic to it.
- Then add in some onion along with dry roasted Dalia.
- Then add in 100 grams of chopped mushrooms to the onion and mushroom mixture.
- Sauté well for 10 minutes and then add water.
- Then add in spices of your choice in order to flavor the soup.
- Salt and black pepper along with coriander leaves can be added.
- When it’s completely cooked, add water to bring soupy-like consistency.
- When boiling beat 2 to 3 egg whites, whisk well, and keep aside.
- When soup boils add in slowly beaten egg whites.
- It gets cooked for 2 to 5 minutes.
- Serve hot.
