Is Broken Wheat Healthy? Unpacking the Nutritional Benefits of Dalia

December 14, 2025 •

2 min read

Research indicates that whole grains like broken wheat, or dalia, possess a low glycemic index, making them a better choice for blood sugar management than many refined grains. Known for its impressive fiber content and wealth of essential nutrients, this humble ingredient has long been a staple in diets across the globe, especially in South Asia.

Quick Summary

Broken wheat, also called dalia or bulgur, is a minimally processed whole grain celebrated for its dense nutritional profile. It is rich in dietary fiber, vitamins, and minerals that support digestive health, aid in weight control, and assist with blood sugar regulation. A versatile and affordable superfood, it offers a healthy alternative to refined carbohydrates and supports overall well-being.

Key Points

Nutrient-Dense Whole Grain: As a minimally processed whole grain, broken wheat retains the bran, germ, and endosperm, packing it with fiber, protein, vitamins, and minerals.
Low Glycemic Index: With a low GI of 41, broken wheat ensures a gradual release of sugar into the bloodstream, making it suitable for managing diabetes.
Aids Weight Management: The high fiber content promotes a feeling of fullness, helping to control appetite and prevent overeating.
Boosts Digestive Health: Rich in fiber, it supports regular bowel movements and prevents constipation.
Protects Heart Health: Its fiber and mineral content, including magnesium, help lower cholesterol and regulate blood pressure.
Provides Sustained Energy: Complex carbohydrates are digested slowly, providing long-lasting energy without blood sugar spikes.
Versatile Ingredient: Broken wheat can be used in a variety of dishes, both sweet and savory, from porridge to salads.

The Rich Nutritional Profile of Broken Wheat

Broken wheat is a nutritious grain containing:

Protein: Important for muscle building and satiety.
Dietary Fiber: Essential for digestive health.
Complex Carbohydrates: Provides sustained energy.
B Vitamins: Vital for energy production and metabolism.
Minerals: Such as iron, magnesium, and phosphorus, supporting various bodily functions.

Significant Health Benefits of Including Broken Wheat in Your Diet

Supports Digestive Health

High in dietary fiber, broken wheat aids in regular bowel movements and prevents constipation. It also supports a healthy gut microbiome.

Aids in Weight Management

Its fiber and protein content help you feel full longer, assisting with weight loss by reducing snacking and overall calorie intake.

Manages Blood Sugar Levels

Broken wheat has a low glycemic index (GI 41), leading to a slow release of sugar into the bloodstream. Its fiber content also improves insulin sensitivity.

Promotes Heart Health

The dietary fiber can help reduce LDL cholesterol. Minerals like magnesium and potassium also contribute to healthy blood pressure.

Boosts Energy and Metabolism

As a complex carbohydrate, it provides sustained energy. B vitamins support efficient metabolism.

Broken Wheat vs. Other Common Grains

Comparing broken wheat to other grains highlights its benefits:


Feature	Broken Wheat (Dalia)	Brown Rice	Oats	White Rice
Processing	Minimally processed whole grain	Whole grain with bran intact	Whole grain	Heavily refined
Glycemic Index	Low (GI 41)	Medium	Low (GI 55)	High
Dietary Fiber	High	Moderate	High	Low
Protein	Moderate to High	Moderate	High	Low
Nutrient Density	High (vitamins, minerals)	High (vitamins, minerals)	High (vitamins, minerals)	Low

Incorporating Broken Wheat into Your Daily Diet

Broken wheat is versatile and can be used in many dishes:

Porridge: A warm breakfast.
Upma: A savory breakfast or snack.
Khichdi: A meal with lentils and vegetables.
Salads: As a grain base.
Soups: To add texture and nutrition.

Conclusion: An Excellent Choice for a Balanced Diet

Broken wheat is a healthy, minimally processed whole grain offering numerous benefits for digestion, weight management, blood sugar control, and heart health. Its rich nutritional profile and versatility make it a valuable addition to a balanced diet. ResearchGate offers a study on wheat's health contributions for further reading.

Frequently Asked Questions

Yes, broken wheat is beneficial for weight loss. Its high fiber content keeps you feeling full for longer, which helps reduce overall calorie consumption and prevents snacking.

Yes, broken wheat is derived from wheat kernels and therefore contains gluten. It is not suitable for individuals with celiac disease or gluten intolerance.

Broken wheat has a low glycemic index (GI 41) and is rich in fiber. This combination ensures a slow, steady release of glucose, helping to prevent blood sugar spikes and regulate blood sugar levels.

Yes, broken wheat is generally considered healthier than white rice. It has a higher fiber and protein content, a lower glycemic index, and more nutrients, making it more satiating and beneficial for blood sugar control.

Broken wheat (dalia) and bulgur are both forms of cracked wheat. Bulgur is typically parboiled, dried, and then cracked, which allows it to cook faster. Broken wheat can refer to non-parboiled varieties that take slightly longer to cook.

No, broken wheat is high in dietary fiber, which promotes regular bowel movements and helps prevent constipation. In fact, it is often recommended to improve digestive health.

Yes, consuming broken wheat daily as part of a balanced diet is perfectly healthy. It is a nutritious and versatile grain that provides essential nutrients and long-lasting energy.

Yes, the high fiber content in broken wheat can help lower 'bad' LDL cholesterol. It also contains minerals like magnesium that support healthy blood pressure, promoting overall cardiovascular health.