Dal Benefits: Why You Should Include This Nutritious Food in Your Diet

Dal, also known as lentils, is a staple food in many cuisines, especially in India. Dal is delicious and nutritious, providing a range of health benefits. In today’s article, we will know some Dal Benefits:

Dal Benefits:

Protein helps build and repair muscles, tissues, enzymes, and hormones. It also supports your immune system and metabolism. Dal is one of the best plant-based protein sources, especially for vegetarians and vegans who may not get enough protein from animal sources. A single bowl of cooked dal can provide you with about 15 to 20 grams of protein, depending on the type of dal. Some of the common types of dal and their protein content per 100 grams are:

Moong Dal: 24g Protein    

Masoor Dal: 25g Protein     

Chana Dal: 22g Protein    

Toor Dal: 22g Protein    

Urad Dal: 25g Protein  

To make your dal more protein-rich, combine it with cereals like rice, wheat, millet, or quinoa, which provide complementary amino acids essential for your body. You can add nuts, seeds, tofu, or paneer to your diet for extra protein.

High in Fiber and Low in Fat

Fiber is another important nutrient that helps regulate digestion, bowel movements, blood sugar, and cholesterol levels. Fiber also keeps you full for longer and prevents overeating and weight gain. Dal is high in soluble and insoluble fiber, which have different benefits for your health. Soluble fiber slows down glucose and cholesterol absorption in your bloodstream. Insoluble fiber does not dissolve in water. A bowl of cooked dal can provide about 8 to 10 grams of fiber, about a third of your daily requirement.

Dal is also low in fat and calories, making it a good choice for weight watchers. Most types of dal have less than 2g fat and less than 150 calories per 100 grams. However, be careful not to add too much oil, ghee, or butter to your dal, as these can significantly increase fat and calorie content.

Rich in Folic Acid and Other Vitamins B

Folic acid is a crucial nutrient for pregnant women, as it helps develop the fetus and prevents birth defects of the neural tube, such as spina bifida. Folic acid is also important for producing red blood cells, DNA synthesis, and cell division. Dal is an excellent source of folic acid, as well as other B vitamins like niacin (B3), riboflavin (B2), pantothenic acid (B5), pyridoxine (B6), and cobalamin (B12). These vitamins are essential for various metabolic processes, such as converting food into energy, maintaining healthy skin, hair, and nails, and supporting nerve function and brain health. A bowl of cooked dal can provide 50 to 100 micrograms of folic acid, about a quarter to half of your daily requirement.

Good for Your Heart Health

Dal Benefits your heart health in several ways. First, it helps lower your blood pressure and cholesterol levels, as it contains potassium, magnesium, and fiber that benefit your blood vessels and arteries. Potassium helps balance sodium levels and relax your blood vessels. 

Magnesium helps in regulating your heart rhythm and preventing arrhythmias. Fiber helps in binding and removing excess cholesterol from your body. Second, dal helps prevent anemia and improve blood circulation, as it contains iron, folic acid, and vitamin B12, vital for forming hemoglobin and RBC. Iron shortage anemia can cause fatigue, shortness of breath, and an increased risk of infections. Folic acid deficiency anemia can cause megaloblastic anemia, characterized by a large, immature RBC that cannot efficiently carry oxygen. Vitamin B12 deficiency anemia can cause pernicious anemia, characterized by nerve damage and neurological problems. A bowl of cooked dal can provide about 2 to 4 milligrams of iron, about 10 to 20 percent of your daily requirement.

Dal Benefits for Diabetics

Dal is suitable for diabetics, as it has a low glycemic index (GI), which means that it does not cause a rapid spike in your blood sugar levels after eating. Dal is also rich in complex carbohydrates, the main energy source for your body. Complex carbohydrates provide a sustained and stable energy supply. Dal also helps control your appetite and prevent cravings, as it is high in protein and fiber, keeping you sat for longer. A bowl of cooked dal can provide 30 to 40 grams of carbohydrates, about 10 to 15 percent of your daily requirement.

Dal Benefits for the Mind

Dal enhances mood and cognition with tryptophan, neurotransmitters that regulate mood and sleep. Serotonin is also known as the “happy hormone”, as it promotes positive emotions, well-being, and social behavior. Melatonin, also known as the “sleep hormone, ” regulates the circadian rhythm, the body’s internal clock that controls the sleep-wake cycle. Dal can help increase serotonin and melatonin levels in the brain, improving mood, memory, learning, and sleep quality. 

Dal reduces stress and anxiety with magnesium, a mineral that acts as a natural anti-stress agent. Magnesium helps modulate the activity of the nervous and endocrine systems. Magnesium also helps regulate cortisol levels, a hormone released during stress, and can negatively affect health if elevated for a long time. Dal can help lower cortisol levels and calm the nerves, reducing stress and anxiety. 

Dal boosts brain power with iron, a mineral that helps transport oxygen to the brain and other organs. Iron also helps produce hemoglobin, a protein that carries oxygen in the blood. Iron also helps produce myelin, a fatty substance that insulates the nerve fibers and enhances nerve transmission. Dal can help increase iron levels and improve oxygen delivery to the brain, enhancing brain function, concentration, and mental performance. 

How to Include Dal in Your Diet

There are many ways to include dal in your diet, as it is versatile and can be cooked differently. You can make simple and delicious dishes like dal tadka, dal fry, dal makhani, dal palak, dal khichdi, dal dhokli, dal baati, etc. You can also make soups, salads, curries, snacks, and desserts with dal. You can use different types of dal for different recipes, such as moong dal for soups and salads, masoor dal for curries and desserts, chana dal for snacks and sweets, toor dal for rasam and sambhar, urad dal for idli and dosa, etc. You can also sprout or ferment dal to enhance its nutritional value and digestibility.

Conclusion

Dal Benefits your body with so many good minerals and vitamins. It is rich in protein, folic acid, B vitamins, iron, potassium, magnesium, and other minerals. It is low in fat and calories and has a low glycemic index. It helps build muscles, improve digestion, prevent anemia, lower blood pressure, and cholesterol levels, support heart health, and manage diabetes. It is also easy to cook and can be made into various dishes. You should include dal in your daily diet to enjoy its benefits and stay healthy.