Dals (pulses) are an integral part of every Indian meal. They are a major source of proteins for vegetarians. They pack a punch when it comes to heart health. High in both soluble and insoluble fiber, they help people who want to lose weight feel full without eating a lot of calories. Fiber in dals helps regulate blood sugar levels for diabetics and lower cholesterol. Because they are high in magnesium, too, lentils help the heart muscle relax and improve blood flow so more oxygen and nutrients circulate through the body.
7 Dals you must incorporate into your diet
- Split chana dal (Bengal gram dal)
This dal has a slightly nutty flavor and is packed with nutrients. It is used to make dals, soup, curries, snacks, soup, and flour. It has high fiber and protein content. Since it has a low glycemic index, it is excellent for those at risk of diabetes. Besides B complex vitamins like B1, B2, B3, and B9, it also contains zinc and calcium. Helps strengthen bones and helps reduce the risk of heart disease by lowering cholesterol.
One serving (100 grams) of cooked chana dal contains 90.45 calories.
- Toor dal (Pigeon peas)
Toor dal is known by different names all over India. It is also called Arhar dal
Besides proteins, carbohydrates, and fiber, this dal also contains vitamins B, C, E, and K and minerals like potassium, magnesium, and zinc. It helps maintain a healthy metabolism and stabilizes blood pressure. It is also good for heart and bone health.
One serving (100 grams) of cooked Toor dal contains 151 calories.
- Split yellow moong dal
Moong dal is one of the most commonly used dal in Indian households. It is used to make khichdi, salads, and stuffed paranthas.
It is rich in folate, which helps to produce and maintain cells. Flavonoids present in moong dal help to lower inflammation. It also contains magnesium which helps to build immunity. It also is a good source of phosphorus. Moong dal is low in calories and fat and rich in protein and fiber. It is also a rich source of B vitamins, which are essential for metabolism.
One serving (100 grams) of yellow moong dal contains 116 calories.
- Masoor dal
While the split variant of this dal comes in shades of orange, yellow, or pink, the unsplit Masoor dal is brown.
Masoor dal is a good source of vitamins A, C, and E, which are essential for healthy eyesight. Its high calcium and phosphorus content makes regular consumption of this dal good for bones and teeth. Masoor dal is excellent for anemic and pregnant women as it is iron-rich.
One serving (100 grams) of split masoor dal contains 147 calories.
- Whole black urad dal
This dal is popular all over the world. It is used to make dal makhani, a popular north Indian dish, while in the south, the split version of this dal is used to make dosa, vada, and papad.
Urad dal is rich in dietary fiber, isoflavones, and vitamin B complex. It improves digestion, boosts energy, improves skin health, and promotes heart health. The antioxidants in this dal also help to reduce pain and inflammation in the body.
One serving (100 grams) of whole black urad dal contains 191 calories.
- Rajma (red kidney beans)
The varieties of rajma grown in India include red rajma, black rajma, Kashmiri rajma, whate rajma, and chitra rajma.
Rajma has a low glycemic index and contains lean proteins, some carbs, and very little fat. It is rich in amino acids like arginine and leucine, which help to control insulin levels. Consuming it regularly can also help lower high blood pressure and cholesterol levels.
One serving (100 grams) of boiled rajma contains 140 calories.
- Kabuli chana (Chick peas)
Kabuli chana is an all-time favorite of the young and the old. It’s called Chhole in Punjab, Kondaikadali in Tamil, Kadale in Kannada, Sanagalu in Telugu, and Kadala in Malayalam.
Chana is an excellent source of fiber, folate, manganese, and tryptophan and provides nutrients like iron, phosphorus, copper, and protein.
The high fiber content helps in reducing cholesterol and improving digestion. Kabuli chana also contains phytochemicals like saponins that have antioxidant effects.
One serving (100 grams) of Kabuli chana contains 164 calories.
A single serving of dal can provide a variety of nutrients like protein, iron, potassium, zinc, and several vitamins. A bowl of dal with your meal can give you proper nutrition and the energy that you need.