Is dalia high in sugar?

December 14, 2025 •

2 min read

Dalia has a low glycemic index (GI), typically ranging from 41 to 55, meaning it releases glucose slowly into the bloodstream. This fact is crucial for anyone wondering, is dalia high in sugar, as the answer is decidedly no, not inherently in its whole grain form.

Quick Summary

Dalia, also known as broken wheat, contains minimal free sugars but is rich in complex carbs and fiber, contributing to a low glycemic index that prevents sudden blood sugar spikes.

Key Points

Low Glycemic Index: Dalia has a low GI (41-55), releasing glucose slowly and preventing sudden blood sugar spikes.
Minimal Free Sugars: Raw dalia contains very little free sugar, with most carbohydrates being complex and fiber-rich.
Preparation Matters: Adding excess sugar or jaggery increases the glycemic impact; favor savory preparations.
High Fiber Content: High fiber slows digestion, enhances satiety, and is crucial for regulating blood sugar.
Excellent for Diabetes Management: Dalia's low GI and high fiber make it recommended for people managing diabetes.
Comparison with Oats: Both are healthy, but dalia may have a slightly lower GI than rolled oats, though both are beneficial.

Understanding Dalia and Its Nutritional Profile

Dalia, or broken wheat, is a versatile and wholesome grain made by crushing whole wheat kernels into smaller pieces. It retains its bran, germ, and endosperm, preserving its full nutritional value. This minimal processing is key to its health benefits, particularly its impact on blood sugar. While dalia is primarily composed of carbohydrates, its high dietary fiber content is what truly sets it apart. A typical 100g serving of uncooked dalia contains approximately 1.20g of total free sugars. The majority of its carbohydrates are complex, digested slowly, which prevents the rapid glucose release that causes sudden spikes in blood sugar levels.

The Glycemic Index Advantage

The glycemic index (GI) measures how quickly food raises blood sugar. Low GI foods are digested slower, leading to a gradual rise in blood glucose. Dalia has a low GI, ranging from 41 to 55, making it excellent for managing blood sugar, especially for individuals with diabetes. Its high fiber further supports this by slowing carbohydrate digestion. For more on whole grains, see: {Link: Harvard T.H. Chan School of Public Health https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/}.

How Preparation Methods Affect Blood Sugar

Dalia itself is low in sugar, but preparation significantly alters its glycemic impact. A sweet porridge with added sugar will differ from a savory vegetable khichdi.

Tips for Keeping Dalia Dishes Low in Sugar

Embrace savory recipes: Prepare vegetable dalia with mixed vegetables, pulses, and spices.
Use healthy fats and proteins: Pair dalia with healthy fats like ghee or protein sources.
Control portion sizes: Dalia contains carbohydrates, so moderation is crucial.
Soak your dalia: Soaking coarser dalia varieties before cooking aids digestion.
Opt for specific types: Barley dalia has a lower GI (28–35) than wheat dalia.

Dalia vs. Other Common Grains: A Comparison

Here's a comparison of dalia with other common grains per 100g serving:


Feature	Wheat Dalia	Rolled Oats	White Rice	Whole Wheat Flour (Roti)
Processing	Minimally processed whole grain	Rolled or steel-cut, can be more processed	Highly refined grain	Refined for some rotis, but can be whole wheat
Free Sugars	Very low (approx. 1.2g)	Low (varies by type)	Very low	Very low
Glycemic Index	Low (41–55)	Low (approx. 55)	High (approx. 73)	Medium (approx. 62)
Fiber	High (approx. 8.8–12g)	High (approx. 10g)	Low (less than 1g)	High (approx. 12g)
Satiety	High, due to fiber content	High, due to fiber content	Low, less filling	High, due to fiber content

Conclusion: A Healthy and Low-Sugar Grain Choice

Dalia is not inherently high in sugar. Its low glycemic index and high fiber make it beneficial for regulating blood sugar and promoting health. To maximize benefits, focus on savory recipes with vegetables, lean proteins, and healthy fats to maintain its low-sugar profile and ensure gradual energy release. Dalia is an excellent, nutritious choice for managing diabetes or seeking a healthy alternative to refined grains. Its versatility makes it a simple yet effective addition to a balanced diet.

Frequently Asked Questions

Dalia contains complex carbohydrates and high fiber, digested slowly, so it typically does not cause a sudden spike in blood sugar, making it a good choice for diabetics.

Both are healthy whole grains with low to moderate glycemic indices. Some data suggests dalia has a slightly lower GI than rolled oats. Both support diabetes management when eaten in moderation.

Dalia is carb-rich and may not suit a strict low-carb diet. For moderate-carb diets, its high fiber and low GI make it a healthier carb source than refined grains.

Barley dalia has a lower glycemic index (28–35) and higher fiber than wheat dalia, making it superior for managing blood sugar.

Dalia can be eaten anytime, but is often recommended for breakfast. Its complex carbs provide sustained energy and satiety.

Focus on savory preparations with vegetables, pulses, and spices. Avoid excess sugar. Pairing with protein and healthy fats helps regulate glucose absorption.

No, dalia is made from wheat and contains gluten, so it's not suitable for those with celiac disease or gluten intolerance.