‘What to eat’ and ‘what to avoid’ are two of the most daunting questions for every diabetic who is trying to eat right without compromising on taste. While most people hop on to fad foods and supplements for better sugar management, there are certain simple foods from the Indian kitchens that are way better than processed meal options, and one such food is Dalia. Here’s all you need to know about it and how this one grain is great for a diabetic diet. So, follow us through this easy recipe and enjoy.
What is Dalia?

Dalia, also known as broken wheat or cracked wheat, is basically a whole grain made by coarsely grinding whole wheat grains. Unlike other refined grains, dalia is a better choice for healthy indulgence as it is rich in fiber-bran and nutritious germ, which makes this grain a complex carbohydrate that is also good for a diabetic diet. Another thing that makes dalia a great option for people with high blood sugar is because it helps in sustained release of energy, which ensures a slow digestion rate, and with its rich fiber content, dalia helps prevent sudden spikes in blood sugar levels. What’s more, dalia is also rich in essential nutrients like magnesium, phosphorus, and B vitamins, to name a few.

Low-glycemic index

Dalia has a low to medium glycemic index (GI of approximately 41–55), which means it causes a slower and more stable rise in blood glucose levels compared to high-GI foods like white rice or white bread. A study published in the journal Diabetes Care (2002) found that consuming low-GI foods can improve glycemic control in people with type 2 diabetes. Including dalia in meals can therefore help manage postprandial (after-meal) sugar spikes and improve insulin sensitivity.
How does Dalia help in better diabetes management?

Apart from stabilizing blood sugar, dalia also aids in weight management, which is an important factor in managing type 2 diabetes. The high fiber content in dalia provides satiety and reduces overeating. It also supports digestive health and slows down the absorption of sugar in the blood. Additionally, dalia contains magnesium, a mineral involved in over 300 biochemical reactions, including those related to glucose metabolism.

Simple ways to add dalia to a diabetic diet

There are several delicious and healthy ways diabetics can include dalia in their diet. Breakfast porridge made with dalia, water, and a pinch of cinnamon is a fiber-rich way to start the day. For a savory option, vegetable dalia khichdi with low-glycemic vegetables like spinach, beans, and carrots makes a filling lunch or dinner. Dalia can also be added to soups or upma for variety and texture. It’s important to avoid sugar-laden or milk-heavy recipes that could raise blood sugar. However, it is important to consume dalia in moderation to ensure better diabetic management.
5 Interesting dalia recipes for a healthy twist

Vegetable Dalia Khichdi

This savory and comforting one-pot meal is made by cooking dalia with moong dal and a mix of vegetables like carrots, beans, peas, and spinach. Lightly seasoned with cumin, ginger, and turmeric, it’s ideal for lunch or dinner. Packed with fiber and protein, it's perfect for diabetics and weight watchers alike.
Dalia Upma

Inspired by South Indian upma, this version uses dalia instead of semolina. Tempered with mustard seeds, curry leaves, green chilies, and onions, and sautéed with veggies like capsicum and tomato, this recipe is flavorful and filling. A squeeze of lemon adds a fresh, zesty touch.


Sweet Dalia Porridge

A diabetic-friendly version of this breakfast uses unsweetened almond or low-fat milk, a pinch of cinnamon, and stevia or dates for mild sweetness. Add chopped nuts and seeds for crunch and extra nutrition. It’s a warm, soothing start to the day without blood sugar spikes.

Dalia Tikki

Mix cooked dalia with boiled potatoes, chopped spinach, onions, and spices like garam masala. Shape into patties and pan-fry until crisp. These healthy cutlets make a great evening snack or light meal and can be paired with mint chutney or yogurt.

Dalia Soup

A hearty and wholesome soup made by simmering dalia with lentils, tomatoes, garlic, and herbs. It's lightly spiced with black pepper and cumin, making it both comforting and diabetic-friendly. Serve it warm as a dinner option that’s both light and filling.
Can’t eat your food without snapping a picture first?

Join our Food Photography Contest and stand a chance to win exciting prizes!

Click
HERE for details.

Join our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click
here