Urad dal, also known as black gram, is a type of lentil that is native to India. Urad dal benefits us in many ways, as it is rich in protein, fiber, and various essential nutrients, which makes it a popular choice for vegetarian diets.
It is a common ingredient in Indian cuisine, particularly in dishes like dal makhani, idli, dosa, and vada. It is a small bean with an outer black covering and a creamy white color on the inside.
In the Ayurvedic system of medicine, it is used for various medicinal purposes. If you are dealing with constipation, then the fiber and laxative properties of urad can help with this issue.
Along with this, there are tons of health benefits of urad dal that we will be discussing in the blog. So, stay with us till the end.
Types Of Urad Dal
Before jumping into the benefits of urad dal, let’s understand its type. There are several types of this lentil, each varying in size, color, and culinary uses. Some common types are as follows:
- Whole Urad Dal (Sabut Urad Dal): This type of urad dal consists of whole, unsplit black gram beans with skin. You can use this type in dishes like dal makhani, sprout salads, and snacks.
- Split Urad Dal (Dhuli Urad Dal): Split urad dal is white or off-white without the outer black skin. This urad dal benefits in fast cooking than whole urad dal and is a common ingredient in South Indian dishes like dosa, idli, and vada.
- Urad Dal Chilka: Urad dal chilka is similar to split urad dal but retains a portion of the outer skin. It is an ingredient in various North Indian dal dishes and provides a slightly different texture in comparison to split urad dal.
- Urad Dal Flour: Urad dal can also be ground into fine flour. It is a common ingredient in dishes like dosa, idli, and pakoras. It gives these foods a different flavor and texture.
These are some of the primary types of urad dal commonly used in Indian cuisine. Each type offers its unique qualities and nutritional benefits.
Nutritional Values Of Urad Dal
The urad dal nutritional value can vary slightly depending on its variety, processing, and cooking methods. However, here is a general overview of the approximate nutritional composition of 100 grams of cooked urad dal:
| Nutrient | Values |
| Calories | 350 kcal |
| Protein | 25 grams |
| Carbohydrates | 60 grams |
| Dietary Fiber | 18 grams |
| Fat | 1.5 grams |
| Calcium | 138 mg |
| Iron | 7.5 mg |
| Magnesium | 280 mg |
| Potassium | 980 mg |
| Vitamin B6 | 0.4 mg |
Please note that these values are approximate and can vary because of cooking methods and specific varieties. Additionally, these values are of cooked urad dal; the nutritional content of dry urad dal may differ a bit.
Urad Dal Benefits
Urad dal (black gram) offers a range of health benefits due to its rich nutritional profile. Here are the health benefits of consuming urad dal:
1. Improves Gut Health
It is the biggest perk of eating urad dal. Urad dal contains both soluble and insoluble fibers, which improve digestion. It is one of the great sources of gut health foods as prebiotics.
The good amount of dietary fiber content in urad dal helps to clean up your intestine. It prevents constipation, regulates bowel movements, and supports a healthy gut microbiome.
So, if you are suffering from constipation, diarrhea, cramps, or boating, black grams can help you out. Moreover, it will increase the absorption of other nutrients in your body. It also has benefits for curing piles, colic disorders, etc.
Urad dal nutrition includes fiber that helps control blood sugar levels and may contribute to weight management by promoting feelings of fullness. Additionally, it acts as a potent liver stimulant and improves overall health.
2. Promotes Heart Health
The components of potassium, magnesium, and fiber found in urad dal are good for the heart. Urad dal reduces bad cholesterol (LDL) and also prevents the formation of plaque in the arteries.
Potassium helps regulate blood pressure, improves blood circulation, and prevents any damage to the atrial walls. The combination of magnesium and calcium helps control how the heart’s muscles contract and relax.
The fiber content of urad dal benefits in maintaining normal cholesterol levels by reducing the absorption of cholesterol in the bloodstream. It can be effective in preventing atherosclerosis.
So, including urad dal in your diet can be a proactive step towards protecting your cardiovascular system and maintaining a healthy heart.
3. Strengthen Your Bones
Your bones become weaker as you age. Urad dal is a good source of calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.
All of these minerals play a crucial role in affecting your bone mineral density. Adequate intake of these minerals can help prevent osteoporosis and reduce the risk of fractures. Additionally, it works well to prevent arthritis.
Women who are in their menopause stage can include urad dal in their diet to maintain their bone density. Therefore, including urad dal as a part of your diet can protect your bones from getting weaker at any stage of your life.
4. Act As An Energy Booster
The complex carbohydrates and B vitamins found in urad dal are important for energy production in the body. Also, B vitamins play a key role in metabolizing carbohydrates, fats, and proteins into usable energy, helping combat fatigue and promote overall vitality.
Urad dal is an iron rich food, which is extremely important for your body as it stimulates the production of red blood cells. Moreover, it increases the overall energy level of the body.
Urad dal benefits pregnant women’s diets because they require a good amount of iron in their bodies. Regular consumption of urad dal helps to replenish the body’s iron stores, which significantly increases the energy level in the body.
5. Prevents Kidney Stones
Urad dal has a low purine content. It reduces the risk of kidney stone formation and gout attacks.
Additionally, its mineral profile, including potassium, calcium, and magnesium, supports proper kidney function and fluid balance in the body.
This lentil is a natural diuretic, meaning it helps flush all toxins and harmful substances from the kidneys, such as uric acid, excess water, excess fat, and calcium substances. So, regular consumption of this lentil can help you prevent the formation of kidney stones.
6. Controls Blood Sugar Levels
Your body needs magnesium to effectively move sugar from the blood into the cells. As urad dal is a rich source of magnesium, it can help to control the sugar levels in the body.
The high fiber content of urad dal helps in regulating the absorption of nutrients from the small intestine. This helps in maintaining a stable normal sugar level.
The urad dal glycemic index is low, which means it will get slowly absorbed into the body and maintain a stable sugar level. So, it can help stabilize blood sugar levels and improve insulin sensitivity.
Urad dal is a superfood for diabetics or those at risk of developing diabetes.
7. Urad Dal Benefits For Skin
It contains various vitamins, minerals, and antioxidants, which promote skin nourishment and rejuvenation. The presence of vitamin B complex, particularly niacin, promotes circulation and improves skin tone.
The urad dal protein content of urad dal increases the synthesis of collagen, improves skin elasticity, and lessens the visibility of fine lines and wrinkles. Additionally, its natural exfoliating properties help remove dead skin cells, unclog pores, and reveal a smoother complexion.
Urad dal paste or powder is used as a homemade face mask or scrub to gently exfoliate and brighten the skin, leaving it soft, supple, and radiant. Regular consumption and use of urad dal-based skincare remedies can lead to healthier, more vibrant skin.
8. Helps To Manage Weight
The high protein content of urad dal increases the feeling of fullness and satiety. This results in reducing the overall calorie intake and curbing hunger cravings.
Additionally, the fiber in urad dal aids in digestion regulates blood sugar levels, and promotes bowel regularity, all of which are important factors in maintaining a healthy weight. The low glycemic index of urad dal prevents sugar spikes and crashes, which controls overeating.
So, adding urad dal calories to your diet plan for weight loss, along with regular exercise and portion control, can support weight loss efforts effectively.
9. Improves Reproductive Health
Urad dal benefits males with sperm production and fertility, as it is rich in zinc. It contains vitamin B6, promoting hormone regulation crucial for reproductive health.
Urad dal’s magnesium content may help improve blood flow, benefiting erectile function. Its iron content supports healthy blood circulation, which is vital for overall reproductive health.
In females, its iron content helps prevent anemia, which can affect fertility and pregnancy outcomes. Urad dal is a good source of folate, important for preventing birth defects during pregnancy.
The protein in urad dal supports overall health and energy levels, which are crucial during pregnancy and lactation. Its magnesium content may help ease the symptoms of PMS and support relaxation during pregnancy.
10. Relieves Pain And Reduces Inflammation
Urad dal possesses pain relief and anti-inflammatory properties due to its rich content of bioactive compounds and nutrients. It contains flavonoids and phenolic acids, which reduce the pain in the body.
One can apply urad dal paste to sore joints for relief. Additionally, its magnesium content supports muscle relaxation, reducing tension headaches and muscle cramps.
Its anti-inflammatory properties can reduce inflammation in the digestive system and kidneys and help to maintain good overall health. Studies on reducing symptoms of rheumatoid arthritis also suggest including urad dal (black gram) in the diet.
How To Use Urad Dal?
Adding urad dal benefits into your daily diet can improve your health. Here are some simple ways to use urad dal in daily life:
- Cook whole urad dal along with spices, onions, tomatoes, and garlic to make a flavorful dal curry. Serve it with rice or roti for a nutritious meal.
- Prepare dosa batter by soaking and grinding split urad dal along with rice. Cook thin crepes on a hot griddle and serve with coconut chutney or sambar for a delicious breakfast or snack.
- Make idli and dosa batter by soaking and grinding urad dal and rice. Also, you can make vada batter by blending soaked urad dal with spices and herbs.
- Use split urad dal to add texture and protein to soups and stews. Let the urad dal simmer along with vegetables, spices, and broth for a hearty and nutritious soup.
- Sprout whole urad dal by soaking it in water overnight and then draining and rinsing regularly until sprouts form. You can add them to your salads, sandwiches, or stir-fries for a crunchy and nutritious boost.
- You can grind urad dal into fine flour and use it to make dishes like dosa, idli, and pakoras, or as a thickening agent in soups and gravies.
- Urad dal benefits for skin are amazing. So, try making a DIY face pack and scrub at home. Grind the soaked urad dal into a fine paste and mix it with aloe vera gel or yogurt to make a face pack. To make a gentle scrub, mix the ground urad dal with honey or milk.
Urad Dal Side Effects
When you consume urad dal in moderation, it offers numerous health benefits. However excessive consumption or certain sensitivities can lead to side effects in some individuals. Here are potential side effects associated with urad dal:
- Urad dal contains oligosaccharides, a type of carbohydrate that can be difficult for some people to digest. Moreover, excessive consumption of urad dal can lead to gas, bloating, and digestive discomfort.
- Urad dal is rich in oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. Consuming large amounts of urad dal may increase the risk of stone formation.
- When you consume more urad dal, it can act as a purine rich food in your body. This excess purine transforms into uric acid and increases its level in the body. This can lead to gout attacks in susceptible individuals.
- Like other legumes, urad dal contains antinutritional factors such as phytic acid and tannins. They can interfere with the absorption of minerals like iron, calcium, and zinc.
However, you can minimize the effect by soaking, sprouting, or cooking urad dal properly before consumption.
It’s good to have urad dal benefits through your diet. But portion control is much more important to minimize the risk of side effects. If you experience any adverse reactions, consult with a healthcare professional for guidance.
Additionally, individuals with specific health conditions, such as kidney disease, gout, or food allergies, should exercise caution and seek personalized dietary advice from a healthcare provider or registered dietitian.
Conclusion
In a nutshell, urad dal is beneficial to our health in various ways. This legume comes in various types, including whole urad dal, split urad dal, urad dal chilka, and its flour, each offering unique textures and flavors.
It contains essential nutrients such as protein, fiber, vitamins, and minerals that promote overall health. These nutrients support digestion, aids in weight management, enhances heart health, and many more.
You can include urad dal in your diet easily, in the form of traditional dishes such as dal makhani, dosa, and idli, or as a nutritious addition to soups, salads, and baked vada.
However, it’s essential to consume urad dal in moderation to avoid potential side effects such as digestive discomfort, kidney stone formation, and gout issues.
So, make wise choices to reap its maximum health advantages and minimize any adverse effects.
Frequently Asked Questions
Is Urad Dal Good For Diabetes?
Yes, urad dal benefits diabetics as it has a low glycemic index, and it helps to stabilize blood sugar levels. Its high fiber content also aids in blood sugar control and promotes satiety.
Is Urad Dal High In Protein?
Yes, urad dal is high in protein, making it an excellent plant-based source of this essential nutrient. Just one cup of cooked urad dal provides approximately 25 grams of protein, supporting muscle health and overall nutrition.
What Vitamins Are In Urad Dal?
Urad dal is rich in vitamins, particularly vitamin B6, which supports metabolism and nerve function. It also contains folate (vitamin B9), which is essential for DNA synthesis and red blood cell formation.
Can We Eat Urad Dal Daily?
Yes, you can include urad dal as part of a balanced diet. However, moderation is important to avoid any potential side effects, and it’s essential to give variety to your diet to ensure a diverse intake of nutrients.
When Should I Avoid Urad Dal?
Avoid urad dal if you have kidney stones, gout, or allergies to legumes. Also, consume it in moderation if you have digestive issues or sensitivities to oligosaccharides. Always consult a healthcare professional for personalized dietary recommendations.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you towards your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog will help you make healthy and better choices in your journey. So, be aware and take care. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
Idli also called rice cake, is arguably one of the…