Chana dal, or split chickpeas, is a well-known lentil in kitchens across India, representing its remarkable taste and nutritional profile. If you want to lose some kilos, this chana dal for weight loss plans will soon become your best buddy.
Chana dal is rich in protein and fiber, which fulfills hunger for a longer time and helps avoid between-meal snacking. According to research, those eating proteins in large quantities, such as those found in chana dal, may lose fat while preventing muscle loss.
One cup of boiled chana dal provides about 15 g of protein and 12 g of fiber and is, therefore, a healthy addition for people looking to lose weight. Whether making a salad, curry, or snack, chana dal is adaptable and can easily be included in your daily meals.
In this blog, let’s understand how this yummy lentil can help you stay healthy. Also, find some nutritious and wholesome meal ideas that this superfood will perform prominently in your weight-loss plan!
What Is Chana Dal For Weight Loss?
Chana dal is a Hindi word and in English, it is also called split chickpeas. Split chickpea or chana dal is one of the most famous foods in Indian cuisine. You can easily find this in your kitchen. This yellow color dal is an excellent source of protein, fiber, and carbohydrates.
Also, its nutty flavor gives a deeper taste and texture to the food. There are many ways to eat chana dal to get all its nutrients. You can cook various dishes with it, make a vegetable salad with soaked chana dal or boil it to make chana dal veg soup.
In addition, chana dal contains low calories and if you’re trying to lose some extra pounds, then this will be the best option for your weight loss diet chart that help you achieve your desired weight more quickly. So, let’s know what are the essential nutrients of chana dal and further, we will discuss the surprising benefits of chana dal consumption.
What Makes Chana Dal A Superfood For Weight Loss?
Chana dal is also called a superfood due to its various essential nutrients. To enjoy its amazing health benefits you should be aware of its nutritional facts.
1. Good Source Of Protein
Chana dal is one of the best lean protein foods because it contains a rich amount of plant-based protein. Its protein content works as muscle-building blocks and helps burn extra calories. It contains approximately 15g of protein per 100g of dry chana dal which is a good amount for development and improved health.
2. Rich Source Of Iron
If you’re looking for the best foods that contain a rich amount of iron, then consider chana dal on your list. It’s an excellent source of iron that easily gets absorbed in the body and supplies enough nutrients for carrying oxygen in the body.
3. Contains Low-Calories
Per 100g Chana dal contains 160g of calories which is comparatively low than other dals. Its low-calorie content makes it the perfect choice for people who want to achieve a desired weight. It also allows other nutrients to absorb in the body and keeps you healthy.
4. Carbohydrates Rich Chana Dal For Weight Loss
Chana dal is a carbohydrate rich food that contains approximately 26g of carbohydrates in 100g of chana dal. This helps control weight gain, keeps your heart healthy, and improves mental health.
5. Fiber Rich
High-fiber chana dal improves digestion and boosts metabolism. It contains approximately 5g of fiber per 100g of dry chana dal.
Surprising Benefits Of Chana Dal For Weight Loss
The chana dal is known for its health benefits. According to World Cancer Research, due to their rich nutritional value in fiber, split chickpeas can fully replace red meat. This will strengthen the blood vessels and heart muscle. Not only that, but it also boosts immunity.
It is often eaten in the diet of those who follow proper nutrition or want to maintain health and even cure some chronic diseases.
Check out some other most surprising health benefits of chana dal below:
1. Improve Digestive Health
Chana directly impacts our digestive system. However, regular consumption of chana dal is beneficial for digestion, prevents constipation, and helps cure other chronic diseases. Chana dal nutrients get dissolve in the body easily which helps boost metabolism too.
2. Good For Heart Diseases
In addition, chana dal contains unsaturated fats and good cholesterol which reduce the risk of heart attack, and strokes and improve heart functions. It also helps burn stored fat and keeps you healthy.
3. Regulate Insulin Production
Insulin is a hormone that regulates the glucose in the bloodstream. However, insulin resistance can lead to increased sugar levels in the body. Therefore, people suffering from diabetes are recommended to include chana dal in their diet because it helps insulin production.
4. Help Strengthens Bones
Chana dal is rich in vitamin K and calcium that easily gets absorbed in the body completely and helps strengthens bones. It also prevents low bone density and osteoporosis which leads to strong bones and reduces the risk of fracture.
5. Delays Ageing Process
Regular consumption of chana dal in your diet prevents your skin from pimples, reduces blemishes, and gives you radiant skin. Moreover, chana dal flour also slows down the aging process and keeps your skin smooth for a long time.
6. Prevents Eyes From Cataracts
Chana dal is beneficial for the eyes and it also prevents our eyes from cataracts. It also heals the eye from other infections and improves eyesight.
7. Help Baby Development In The Womb
As we discussed above chana dal is a rich source of iron. Hence, it is a perfect food for both pregnant women and lactating mothers. It helps develop the fetus and prevents them from other protein deficiency diseases. You can make a salad with soaked chana dal and enjoy this delicious food without worrying about its nutritional value during pregnancy. It also accelerates post-pregnancy recovery too.
How To Add Chana Dal To Your Weight Loss Diet?
Below are some tasty, nutritious, and healthy recipes that you can try any time of the day and include chana dal to your diet plan for weight loss:
1. Breakfast Recipes With Chana Dal
- Chana Dal Pancakes: These pancakes are made by blending soaked chana dal with oats and spice to make a protein-rich batter to serve with fresh, light yogurt or vegetables for a healthy morning.
- Chana Dal-Porridge with Vegetables: This is a delicious porridge made up of boiled chana dal, vegetables, and spices for a warm and filling breakfast.
- Chana Dal and Spinach Stuffed Paratha: It is a nutritious paratha made up of wheat flour stuffed with a filling of cooked chana dal and spinach. This combination is a high source of fiber and iron, keeping you energized.
2. Lunch and Dinner Recipes
- Chana Dal Curry with Brown Rice: Chana dal curry is rich in flavor and prepared using tomatoes, onions, and spices to make a meal high in fiber and protein to enjoy with brown rice.
- Chana Dal Salad with Lemon and Spices: A refreshing salad made for lunch by combining boiled chana dal with cucumbers, tomatoes, and a sprinkling of lemon juice and spices.
- Chana Dal Stir Fry with Vegetables: A stir-fried mixed vegetable with cooked chana dal will include bell peppers, carrots, and peas. Add soy sauce or lemon juice if required.
3. Healthy Snacks Using Chana Dal
- Roasted Chana Dal: It is roasted with a pinch of salt and spices, and chana dal is all set to be a protein-rich crunchy munch between meals.
- Chana Dal Sprouts Chaat: This is a very refreshing and healthy Indian snack for weight loss made by mixing chana dal sprouts with onions, tomatoes, and coriander, and squeezing some lemon juice.
- Chana Dal Dhokla – A steamed, fluffy, savory snack made with chana dal, spices, and fermented batter, offering a nutritious, low-calorie treat that’s perfect for weight loss.
These snacks are healthy and pack a punch of protein and fiber, which help keep you full and satisfied, promoting weight loss in a nutritious way!
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5 Interesting Chana Dal For Weight Loss Recipes
Salad recipes are a perfect substitute for your morning healthy breakfast. So, if you want to start your morning with something light and healthy, then must try soaked chana dal salad. It’s an easy 5-minutes recipe in which we just need to mix everything well and serve. So, let’s begin!
Soaked Chana Dal Salad
- Take 1/4th cup of soaked chana dal in a bowl.
- Take 1 tomato, 1 onion, and 1 medium cucumber and chop them into small pieces.
- Add all the vegetables and soaked chana dal to a bowl and mix them gently.
- Now add 1/2 tsp black pepper, 2 spoon lemon juice, and salt as required, again mix them gently.
- Your soaked chana dal salad is ready to serve.
Chana Dal Fry
Chana dal fry is one of my favorite recipes not because it is very beneficial but because it is very easy to cook too. It can serve during lunch or dinner with rice or chapatti. Let’s see how to make chana dal fry.
- To make chana dal you need ½ cup of chana dal, soaked in water for at least 2 hr.
- Till then chop 1 onion, 1 tomato, 2 green chilies, and 3-4 cloves of garlic.
- In a pressure cooker, add 2 tsp oil and cumin seeds.
- Now add chopped onion and fry it till light brown
- Further, add chopped tomatoes, chilies and garlic now cook them for 2 minutes.
- Next, add salt, and turmeric powder into it.
- Finally, add chana dal and 2 cups of water cover the lid of the pressure cooker
- Cook it till 2 whistles
- Chana dal fry is ready, serve it hot!
Khaman Dhokla Recipe
Khaman dhokla is a perfect Gujarati snack made with chana dal flour that will defiantly satisfy your gut without adding extra pounds to your body. Dhokla is an instant vegetarian, steamed, salty snack with a tangy flavor that you serve any time of the day. Making this soft, fluffy, and mouth-watering khaman dhokla is very easy. Check out the full recipe here!
Chana Dal Pulao
It’s another interesting and quick recipe that will help vanish your weight like magic. You can easily replace your boring pulao with chana dal pulao to satisfy your craving for yummy. To make this you need chana dal, rice, and other spices of your choice to enhance its flavor and serve it with tangy spicy tomato chutney. Also, combine it with green vegetables to increase its nutritional value. Follow this step-to-step recipe to make it now!
Besan Ke Laddu
If you crave sweets like me then you must love this recipe. Besan ke laddu is everyone’s favorite sweet, served on various Indian occasions. Why we are mentioning besan ke laddu in our list because its base ingredient is besan which is also called chana dal flour. To make this recipe either we can grind chana dal or directly buy besan from a local store. Loaded with dry fruits and nuts, this recipe is perfect for a quick bite with many health benefits.
Common Myths About Chana Dal And Weight Loss
Though regarded as healthy for weight loss, several myths surround the chana dal in the sense of dieting. Let’s find some of the myths and try to get those debunked:
1. Myth: Chana dal is high in calories and will not help in reducing weight
Fact – Chana dal is rich in protein and fiber, which promote satiation and may subsequently reduce overeating. It’s a great addition to a weight-loss diet. In moderation, it provides energy and doesn’t lead to excessive calorie intake.
2. Myth: Chana dal can cause weight gain.
Facts: Same as any other food item, the portion matters if you’re trying to lose weight on chana dal. According to the National Library Of Medicine, chana dal is low in fat and has a low glycemic index, making it perfect for blood sugar regulation and preventing fat storage. Hence, it is good for weight loss.
3. Myth: Chana Dal is only for vegetarians.
Fact: Although chana dal is an excellent source of plant-based protein, especially for vegetarians, it is suitable for all. Even if you are not vegetarian, it is a wonderful, cost-effective, and nutritious supplement to any diet.
4. Myth: Chana dal causes bloating.
Fact: In some people, mainly those not used to eating legumes, chana dal can cause stomach trouble like bloating. If you soak and cook it properly, it becomes much less likely to cause bloating. Also, introducing it slowly to the body normally helps with adaptation.
5. Myth: Chana dal is all carbs; hence, it is not good for weight loss.
Fact: Chana dal has carbs, but it also has a low glycemic index. While packed with fiber and protein, it is important to maintain sugar levels in the blood. Complex carbohydrates provide energy gradually and do not lead to sudden blood sugar elevation, making this a healthy food option for weight loss.
By understanding the true benefits of chana dal, you can incorporate it effectively into your weight loss journey without worrying about these common myths.
Let’s Wrap Up!
Chana dal is an excellent lentil for weight loss. It fits in well with all possible meal options, from robust and wholesome to quick snacks to substitute for high-calorie foods.
Its nutritional profile can leave anyone impressed, and as a bonus, satiation is reported to enhance metabolism. Simply seal the chana dal in your favorite healthy recipe for that weight-loss diet.
Here are the key takeaways:
- What Exactly Is Chana Dal? Chana dal (split chickpeas) is one of the most popular pulses in India, offering a nutty flavor and very high protein, fiber, and carbohydrate content. It is considered a very low-calorie superfood because it is great for managing body weight.
- Nutritional Value: Cooked chana dal is a high protein food (9g/100g) and fiber (8g/100g), along with high iron and complex carbohydrates, which makes it ideal for boosting energy, improving digestion, and muscle maintenance.
- Health Benefits: Aids in weight loss, improves digestion, is good for heart health, regulates insulin production, strengthens bones, delays aging, improves eyesight, and helps pregnancy and post-workout recovery.
- Weight Loss Recipes: For breakfast, have pancakes, porridge with veggies, and stuffed paratas with spinach. Lunch/Dinner: Brown rice curry, salads, and stir-fries. Snacks: Roasted chana dal, sprouts chaat, and dhokla.
- Debunking Myths: It’s a myth that chana dal causes bloating, weight gain, or is high in unhealthy carbs. Proper preparation and portion control make it a weight-loss-friendly food suitable for everyone.
Chana dal is incredible when it comes to adding to a long-term weight loss plan. That’s why you should embrace this superfood and see yourself rise to a healthier, fitter version of yourself!
Connect with Fitelo experts to get a personalized meal plan with tasty and nutritious chana dal recipes that support your weight loss goals!
Frequently Asked Questions
Can We Eat Chana Dal During Weight Loss?
Yes, chana dal is excellent for weight loss due to its high protein and fiber content, keeping you full longer and reducing overeating.
Which Dal Is Best For Weight Loss?
Chana dal, moong dal, and masoor dal are best for weight loss as they are low in calories and rich in protein and dietary fiber.
Does Chana Decrease Weight?
Yes, chana dal supports weight loss by improving metabolism, reducing appetite, and providing sustained energy without excess calories.
Is Chana Dal Low In Calories?
Yes, chana dal contains only about 160 calories per 100 grams, making it a low-calorie yet nutrient-rich food perfect for weight management.
How To Make Chana Dal For Weight Loss?
There are many interesting and mouth-watering recipes that you can cook with chana dal such as chana dal fry, besan chilla recipe, chana dal pulao, khaman dhokla, etc.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward 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 was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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