Calories in Daliya - Nutritional Value, Carbs and Benefits

Daliya, also known as Dalia or dal khichdi, is a popular and healthful Indian dish. It is prepared from cracked or broken wheat, also known as "bulgur".  Daliya is commonly served as a breakfast cereal, but it can also be given as a savoury side dish for lunch or dinner.

Ingredients:

Daliya is primarily made of cracked wheat, but other ingredients such as vegetables, spices, and occasionally lentils or pulses can be added to improve the flavour and nutritional content.

The ingredients in dalia can vary depending on whether you're making sweet daliya or savoury daliya. Here are the basic ingredients for both:

For Savoury Daliya:

1. Cracked Wheat (Daliya)

2. Water

3. Oil or Ghee

4. Seasonings

5. Vegetables

6. Spices

7. Fresh Herbs

For Sweet Daliya:

1. Milk

2. Sugar

3. Spices

4. Nuts

5. Raisins

6. Ghee

Preparation of Daliya 

Daliya is a flexible ingredient that can be prepared in various ways to suit your taste preferences. Here's a basic recipe for daliya:

Ingredients: 

1. 1 cup daliya (cracked wheat)

2. Add water or milk

3. Salt to taste

4. Optional: Vegetables, spices, and seasonings of your choice

Instructions:

1. Rinse the Daliya: Begin by thoroughly rinsing the daliya under running water. This aids in the removal of any contaminants or extra starch.

2. Boil Water: Bring 2 cups of water or milk to boil in a pot.

3. Add Daliya: Once the water or milk is boiling, add the rinsed daliya to the saucepan. Season with a pinch of salt at this point if desired.

4. Reduce Heat and Simmer: Cover the saucepan with a lid, and allow the daliya to simmer. Cooking times vary based on the type of daliya, but it usually takes approximately 15-20 minutes to completely cook daliya. 

5. Fluff and Serve: Turn off the heat once the daliya has reached the required consistency. To separate the grains, fluff the daliya using a fork.

6. Optional Additions: Daliya can be eaten as it is, but you can also get creative by using different ingredients for flavour and nutrients. Here are some suggestions:

   1. Vegetables: Separately sauté chopped vegetables such as onions, carrots, peas, or bell peppers before mixing them into the cooked daliya for extra texture and taste.
      
      
   2. Spices: To add flavour, mix in cumin seeds, coriander powder, turmeric, or chilli powder. These spices can also be used to make a savoury daliya meal.
      
      
   3. Herbs: Fresh herbs, such as cilantro or parsley, can improve the richness of your daliya.
      
      
   4. Nuts and Seeds: Toasted nuts and seeds (such as almonds and cashews) can provide a crispy feel as well as additional nutrients.

Other Preparation Methods:

Instant Pot Technique (Savory Daliya):

1. In the Instant Pot, sauté the ingredients.

2. Mix in the water, salt, and spices.

3. Cook for 5-6 minutes under pressure.

4. Allow for natural pressure release before fluffing, garnishing, and serving.

Sweet Daliya (Kheer):

1. Roast daliya in ghee.

2. Cook until the milk is creamy.

3. Add the sugar, cardamom, and saffron and mix well.

4. Serve hot or cold, garnished with nuts and raisins.

The daliya calories vary slightly depending on the kind of wheat used and how it is prepared. However, according to USDA, one cup (about 100 grams) of cooked daliya contains roughly 342 calories.

Here is the estimated nutritional value of daliya per 100 grams of cooked daliya. If you have particular dietary needs, look at the nutrition label on packaged daliya products for more specific information.

Nutrient Composition Chart of Daliya (100g):

Due to its nutrient-rich nature, consuming daliya calories provides numerous health benefits. Here are some of the many benefits of having daliya in your diet:

1. Weight Control: Daliya is an excellent food for those attempting to lose weight. It is low in calories but high in dietary fibre, which promotes fullness and aids with appetite control. This can result in lower calorie consumption and help with weight loss or maintenance.

2. Satiety and Portion Control: Due to its high fibre content, daliya might keep you feeling full for longer periods. This can help you prevent overeating and make portion control easier, both of which are vital for weight management.

3. Energy Boost: Thanks to its complex carbs, daliya gives a constant energy supply. This makes it an excellent alternative for athletes and energetic people who require sustained energy throughout the day.

4. Versatility: Daliya is a versatile component that may be utilised in various cuisines. It ranges from savoury porridge to salads and desserts.

5. Nutrient-dense: Daliya is high in vitamins and minerals. This includes B vitamins (including niacin and folate), iron, magnesium, and phosphorus. These nutrients are necessary for energy metabolism, red blood cell production, and bone health.

6. Antioxidant Protection: Daliya includes antioxidants, including selenium, which can help protect your cells from free radical oxidative damage. Reduced oxidative stress benefits general health and can reduce the risk of chronic diseases.

7. Bone Health: The phosphorus and magnesium content of daliya help to keep bones strong and healthy. These minerals are essential for the construction and function of bones.

8. Digestive Health: The fibre in daliya helps to keep the digestive tract healthy. It prevents constipation by encouraging regular bowel movements. A healthy digestive system is important for overall health.

9. Blood Sugar Control: Daliya has a low glycemic index, which means it affects blood sugar levels gradually and steadily. This is especially useful for people with diabetes or who want to control their blood sugar levels.

10. Heart Health: The combination of fibre and minerals in daliya, including magnesium and phosphorus, promotes heart health. Fibre can help lower cholesterol, while magnesium can assist in managing blood pressure. These factors can reduce the risk of developing heart disease.

Daliya, when consumed in moderation, is a nutritious food that offers various health benefits. However, overconsuming daliya or any food can have potential side effects. Here are some side effects of overconsuming daliya:

1. Hydration Issues: Due to its high fibre content, dalia can absorb water during digestion. Overconsumption, especially when combined with insufficient water intake, can result in dehydration.

2. Digestive Issues: Consuming too much dalia, especially if it's not prepared properly, can cause stomach issues. Bloating, pain,  gas, and diarrhoea are all common problems.

3. Caloric Excess: Daliya, while nutritious, contains calories. Overeating daliya, whether savoury or sweet, can contribute to an excessive calorie intake. If not balanced with physical exercise, it can lead to weight gain.

4. Imbalanced Nutrition: A reliance on dalia as a primary food source without a balanced diet might result in nutrient imbalances. It may be deficient in certain vital nutrients obtained through a varied diet, such as fruits, vegetables, and proteins.

5. Excess Fibre: While fibre is necessary for digestion, eating too much fibre can cause gastrointestinal pain, especially if you're not used to eating a high-fibre diet. It can induce constipation, stomach discomfort, and nutrient absorption problems.

6. Nutritional Dilution: Consuming too much dalia can result in a dilution of overall nutritious intake. A diet consisting of only one food item may not offer all the essential nutrients required for good health.

7. Allergies: Some people are allergic to specific grains, such as wheat (from which daliya is commonly prepared). Overconsumption may aggravate allergic responses in such people.

Looking for healthier alternatives to daliya or ways to vary your diet while maintaining nutritional value is always a good approach. Here are some options:

1. Quinoa: It is a high-protein, high-fibre grain. It's an excellent substitute for dalia and may be used in both sweet and savoury meals.

2. Oats: They are a high-fibre food that can be used to produce oatmeal, porridge, or savoury oatmeal. They are adaptable and may be customised with different toppings and flavours.

3. Brown Rice: This is a complete grain that has more nutrients and fibre than white rice. It goes well with savoury foods like vegetable pulao or khichdi.

4. Legumes: Lentils, chickpeas, and beans are high in plant-based protein and fibre. They can be used in a variety of meals, including soups, stews, and salads.

It's important to tailor your dalia consumption to your specific dietary needs and preferences. Here are some dos and don'ts to keep in mind when consuming dalia:

Dos:

1. Dalia is nutritious, but it should be part of a well-balanced diet. It should include foods from all groups to ensure you obtain various nutrients.

2. To avoid overeating, pay attention to portion sizes. 

3. Choose whole wheat dalia or other whole grains to increase fibre and nutritional content.

4. For extra nutrients and flavour, add veggies like peas, carrots, and bell peppers to your savoury dalia.

Don'ts:

1. While daliya is nutritious, eating too much of it might result in increased calorie intake, digestive difficulties, and nutritional imbalances.

2. Using too much oil or ghee can result in a high-calorie, unhealthy daliya. Use them sparingly.

3. To manage calorie intake, try to restrict the quantity of sugar or sweeteners you add when making sweet dalia.

4. Some quick daliya items may contain artificial flavours or preservatives. Choose alternatives that have been minimally processed.

Daliya is a wholesome and nutritious cuisine that can be an important part of your diet. Whether you want to lose weight, enhance your digestion, or improve your general health, daliya is a dish that can help.

Contact HexaHealth if you want to learn more about daliya calories and its nutritional composition. HexaHealth will take you through a better nutritional journey based on your specific needs. So, schedule your consultation today!

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