Dal, or lentils, are a crucial part of any diet, yet most people are unaware of them. Most individuals include them in their regular diet but don’t know about their nutritional value or health benefits.
Urad dal or black gram is one of these lentils that is quite popular and consumed regularly in many households.
In this post, I will be sharing the amazing benefits of urad dal. Also, I’ll answer some of the most frequently asked questions about urad dal.
Also read: 10 Amazing Health Benefits of Moong Dal
Nutrition value of urad dal
In India, urad dal is used in a variety of ways and can be found in almost every household. This is because it contains critical nutrients that our bodies require regularly.
The nutrition of urad dal is shown in the table below.
Urad dal is a rich protein food that has all of the body’s required amino acids. It’s oil-free, easily digested, and high in soluble and insoluble dietary fibre. It also contains a lot of excellent protein, B vitamins, minerals, and other micronutrients. In short, it is a very nutritious food.
You can get the following benefits from eating just 100g of urad dal per day:
- 42 and 52 per cent of recommended daily intake of protein for sedentary men and women, respectively.
- 15 per cent of recommended daily intake of calories.
- 37 per cent of recommended daily intake of iron.
- 8 per cent of recommended daily intake of calcium.
- 65 and 87 per cent of recommended daily intake of magnesium for men and women, respectively.
Urad dal is a good source of dietary fibre as well. Just 100g of dal provides 29g of dietary fibre, which is about 96 per cent of the daily recommended requirement for a man and 86 per cent for a woman.
Also read:Everything You Need To Know About Moong dal Nutrition
8 Benefits of urad dal
The human body needs a lot of different nutrients to keep it healthy. One of these nutrients is dietary fibre. The primary role of fibre is to maintain the digestive system healthy.
Consuming urad dal ensures that your body receives enough dietary fibre to prevent conditions such as constipation, haemorrhoids, diabetes, and obesity.
According to studies, dietary fibre in your diet has been shown to reduce the risk of type 2 diabetes. Also, Increased dietary fibre intake raises antioxidant levels and lowers your risk of various diseases, including heart disease and cancer.
Beneficial to pregnant women
Pregnant womens often tend to face a lot of health issues, and this is the period when they require something to improve their bodies’ overall health.
According to studies, eating urad dal during pregnancy is beneficial to women’s health. Urad dal is high in iron and folate, which are essential nutrients during this phase for the body.
Folic acid is very important because it can help protect a baby’s brain and spine from significant birth abnormalities. It is also thought to be beneficial to the brain, particularly in the development of children’s brains. It also protects the fetus from neural tube defects.
According to the Centers for Disease Control and Prevention, all women of reproductive age should consume 400 micrograms of folic acid every day.
Important note: Remember to wash and boil the urad dal thoroughly. It is advised because urad dal can contain harmful bacteria like Listeria and Salmonella. These germs can be particularly dangerous during pregnancy.
Low glycemic index
A glycemic index is a number assigned to foods depending on how they affect blood sugar levels. The lower the number, the less effect the food has on your blood glucose levels.
Foods with a high glycemic index boost blood sugar quickly, which can damage blood vessels and increase the risk of type 2 diabetes, heart disease, and stroke.
Urad dal, with a GI of 43, belongs to the low glycemic index food category. As a result, there will be no surge in your blood sugar levels after eating it.
Low glycemic index foods are beneficial for people with diabetes or those at risk of developing diabetes. They might also be useful for persons who want to lose weight.
Powerful source of protein
People are very conscious about their food habits, but they do not pay enough importance to the importance of protein in their diet. As a result, they develop weakness and have less energy to do their daily activities.
Protein is an important macronutrient that has a wide variety of uses, and if you’re not getting enough, then you’re missing out. It is necessary for muscle growth, tissue development, damage repair, and bioenergy.
Urad dal is a high-protein food that provides roughly 40 to 50 per cent of your daily protein needs. Also, you might be surprised to know that it contains more protein than boiled egg or chicken.
Good source of iron
Do you know that iron deficiency is one of the most common nutrient deficiencies, impacting more than 25% of the world’s population?
Iron is an essential component of any diet since it aids in producing haemoglobin in the body. If the amount of iron is low, your body will not make enough haemoglobin. As a result, you can’t receive enough oxygen to your tissues and organs.
In addition, sufficient iron is also necessary for the immune system to function properly.
Important note: It’s important to keep in mind that too much iron in the body can harm organs, particularly the liver, heart, and pancreas. It may also cause unpleasant side effects, including fatigue and weakness, joint discomfort, weight loss, and hair loss.
Good for your bones
If you are one of those who frequently suffer from a lack of energy, focus and feel dizziness. It’s most probably that you’re lacking in calcium.
But there’s no need to worry because urad dal is a good source of nutrients like potassium and calcium that are important to the bone and teeth mineral density and regulate your blood pressure.
Potassium, on the other hand, aids in the maintenance of your body’s water balance as well as nerve and muscle function.
Excellent source of magnesium
Magnesium deficiency is uncommon in adults, yet it is an essential component of a healthy diet.
It’s involved in over 300 enzymatic activities throughout the body, including protein synthesis, muscle function, and neuron function. It is also necessary for strong bones and teeth and the conversion of food into energy.
Additionally, increasing magnesium consumption can help treat depression, anxiety, migraines and even improve sleep.
Eating urad dal ensures that your body gets a good amount of magnesium.
Helps to promote weight loss
No, eating urad dal will not make a difference in your weight unless you exercise, although it may help you lose weight in the long run.
As previously said, it is a fantastic source of fibre and protein, both of which are key nutrients to weight loss.
Fibre helps you lose weight by binding to water in your intestines and making you feel fuller faster. This means that you can eat less without feeling hungry.
And protein can help you lose weight by reducing appetite, maintaining muscle mass, and lowering the number of calories your body needs to function.
Are there any disadvantages of urad dal?
However, urad dal has not been linked to any major adverse effects in humans, but it is always recommended not to consume too much.
Excessive consumption of urad dal has been linked to an increase in uric acid levels in the blood, leading to hyperuricemia. As a result of this uric acid crystals get formed.
These crystals can also be build up in the joints and produce gout, a severe form or arthritis. Also, if they settle in the kidney they can cause kidney stones.
Always choose a reputable brand when purchasing urad dal. Some brands provide a lower-quality product, which is where the issues begin. A lower quality product of Urad Dal may have a higher chance of causing bloating, stomach pains, and diarrhea.
No, urad dal doesn’t make you fat. However, because it contains protein and fibre, it may aid in weight loss.
Yes, eating urad dal thrice a week can increase the testosterone levels in the man.
Yes, urad dal contains nutrients like Niacin, Protein and Zinc, which are good for hair growth.
Yes, urad dal is good for the skin because it treats acne. It can also aid in the removal of excess sebum from the skin.
Urad dal can be both gluten-containing or gluten-free. It all depends on the type of product you wish to eat or purchase.
Yes, urad dal needs to be soaked in water for at least 4 to 5 hours as it takes longer to cook.
Urad dal has been beneficial to millions of people for centuries, and I believe that it will benefit you also.
I hope this article has helped you get information on the various benefits of urad dal and some frequently asked questions.
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