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Dalia For Weight Loss and Its Health Benefits - MyHealth

Food And Nutrition

Dalia For Weight Loss and Its Health Benefits


Medically Reviewed By
Dr Sohini Sengupta

Written By Kirti Saxena
on Feb 3, 2024

Last Edit Made By Kirti Saxena
on Mar 18, 2024


Are you trying to lose weight but not getting enough results? Why? Well, when it comes to weight loss, food is the most critical factor that decides whether you will lose weight or not. Dalia is a super-hit breakfast option in India and many other countries, packed with essential nutrients and dietary fiber. Many health enthusiasts and fitness freaks prefer to eat Daliya due to its healthy properties. If you are trying to lose those extra Kgs, then you must choose a food that not only helps you to lose but also fulfills the requirement of essential nutrients. Here, Dalia is the best food option to balance between low calories and nutrients. Apart from this, eating Dalia has many benefits, like it is good for digestion and boosts energy levels. In this blog, we will learn how Dalia helps in weight loss and its health benefits. 

Nutrition Value in Dalia

Dalia is rich in essential nutrients, a complete meal to fulfill your daily energy requirements. Here’s a breakdown of its nutritional value per 100 grams:

  • Calories: 342
  • Carbohydrates: 75.9 g
  • Protein- 12.3 g
  • Fat- 1.3 g
  • Fiber- 12.5 g

How does Dalia Help in Weight Loss?

Dalia is an excellent source of carbohydrates, fiber, and protein, making it a healthy and satisfying meal to fulfill your daily energy requirements. Here is why Dalia is good for weight loss- 

High Fiber Content

Fibre is a good option to choose from when it comes to weight loss. Dalia is rich in fiber and can keep you fuller for longer. This reduces cravings and calorie intake throughout the day. Also, fibre slows down the absorption of sugar and prevents blood sugar spikes.

Low-Calorie Count

As compared to other breakfasts or cereals, Dalia is lower in calories and allows you to stay within your calorie limit by making you feel energized throughout the day.. 

Boosts Protein Intake

Protein in Dalia helps build and repair muscles, which increases your metabolic rate and burns more calories. Protein makes you feel full for a long time and enables you to stick to your weight loss goals. 

Low Glycemic Index (GI)

Dalia has a low GI, which prevents blood sugar fluctuation and helps sustain energy levels, which ultimately reduces fatigue. Low GI properties encourage burning fat for energy instead of storing it.

Health benefits of Dalia you must-know

From digestion to weight loss and boosting energy levels, Dalia is a wholesome addition to your diet, promoting overall well-being. Explore its health benefits below-  

  • Good for maintaining cholesterol levels- Studies show that fibre is beneficial and helps lower cholesterol levels. Dalia is rich in fiber; thus, it’s good for heart health. Get your cholesterol in control with a regular Lipid Profile Test. 
  • Good for Diabetes- The glycemic index helps regulate blood sugar levels, and diabetic patients can control their high sugar levels by adding Dalia to their diet. Get a regular Hb1ac test to know the status of your blood sugar levels.
  • Promotes digestive health- The high fibre in Dalia supports regular bowel movements and prevents constipation issues. It also contains prebiotics, which are good bacteria for the gut and improve digestive health. 
  • Boost energy levels- Dalia is a good source of complex carbohydrates, which provides a sustained release of energy, helping you feel energized throughout the day. People who complain of low energy and fatigue must include Dalia in their diet. 
  • Good for heart health- It is a good combination of fibre and magnesium which aids to lower blood pressure and reduce the risk of heart disease. 
  • Provides essential nutrients- Dalia is a good source of essential vitamins and minerals like Vitamin B, magnesium and zinc, good for maintaining good health.
  • Improves brain functioning-  Vitamin B present in Dalia is good for cognitive functioning and enhances memory, concentration and focus.

Who Should Eat Dalia?

Well, Dalia is a nutritious and easily digestible meal, and if you are looking for healthy and delicious food, then consider giving Dalia a try. Moreover, due to its versatility and health benefits, Dalia is a healthy meal option for people of all ages. Everyone can eat dalia but there are some people who must dalia in their diet-

  • Diabetic people  
  • Gluten-sensitive people
  • People who wants to lose weight
  • People who have regular digestive problems
  • People who have High cholesterol issues or heart problems
  • People recovering from illness
  • Athletes 
  • Children and toddlers
  • Pregnant and breastfeeding women 
  • Older adults

Tips to Add Dalia to your diet

Choose whole wheat dalia over refined varieties of Dalia and make healthy dalia recipes by adding fruits, vegetables, and lean protein. Here are some easy and delicious ways to add dalia to your daily diet-


Having Dalia for breakfast is a classic and healthy way to start your day. Try these morning Dalia recipes-

  • Dalia porridge- Sweet cravings are inevitable, but you can fulfil these cravings with healthy Dalia porridge. Try this popular meal in India made up of milk nuts. 
  • Dalia upma is another Indian Dalia dish made with Dalia by adding vegetables and spices.
  • Try Dalia smoothie to give your diet a protein boost. 

Lunch and Dinner

Try out these easy and healthy Dalia recipes in your lunch or dinner time-

  • Dalia khichdi is a traditional and tasty Indian dish. You can tweak this with your favorite lentils, vegetables, and spices.
  • Dalia pulao- One of the best and most tasty options to lose weight with a healthy diet. Made Dalio pulao with healthy vegetables and spices to give it a tasty and healthy touch.
  • Dalia Salad- Dalia for weight is the best option. Try this with your favorite salads.
  • Dalia soup- Everyone fitness experts recommend soups for weight loss, try making Dalia soups by adding lots of vegetables and broth.

Dalia for a Healthier and Slimmer You!

As we all know good digestion is the key to effective weight loss, and Dalia is one of the best foods to choose from. It promotes probiotic gut bacteria which improves digestive health. It takes the longest to digest, which makes you fuller for a long time and keeps you away from extra cravings and other high-fattening foods. However, if you are not losing weight with a regular diet and exercise, then it might be due to some health issues. Consult with your doctor and get routine health checkups to stay updated on your health and get timely treatment. Embrace Dalia in your diet and embark on a journey towards a healthier and slimmer you!

Leave a comment


  • Madhavi Bhattacharya

    Apr 7, 2024 at 12:02 PM.

    Good information.

    • MyHealth Team

      Apr 9, 2024 at 7:08 AM.

      We Are glad you found the information helpful! If you have any more questions or need further assistance, feel free to ask.

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