Chana Dal Nutrition : Chana Dal Good For Health

Chana Dal Nutrition: Understanding the Facts about Calories, Protein, Fat, Carbs, and Vitamins

Chana dal, also known as Bengal gram, is a popular legume used in many cuisines around the world. It is known for its versatility, delicious taste, and numerous health benefits. Chana dal is an excellent source of nutrients and is highly valued in vegetarian and vegan diets for its high protein content. In this article, we will take a closer look at chana dal nutrition and explore the facts about its calories, protein, fat, carbs, and vitamins.

What is Chana Dal?

Chana dal is a type of split pea made from desi chickpeas. It is a staple food in Indian cuisine, where it is used in a variety of dishes, including curries, stews, and soups. Chana dal has a nutty flavour and a creamy texture that makes it a popular ingredient in many vegetarian and vegan recipes.

Chana Dal Nutrition: A Brief Overview

Chana dal is a nutrient-dense food that is high in protein, fiber, and various vitamins and minerals. Here is a brief overview of the nutritional profile of chana dal:

Calories: 1 cup (164 grams) of cooked chana dal contains approximately 265 calories.

Protein: 1 cup of cooked chana dal provides about 17 grams of protein, which is equivalent to 34% of the daily value (DV).

Fat: 1 cup of cooked chana dal contains about 4 grams of fat, which is equivalent to 5% of the DV.

Carbs: 1 cup of cooked chana dal contains about 45 grams of carbs, which is equivalent to 15% of the DV.

Fiber: 1 cup of cooked chana dal contains about 16 grams of fiber, which is equivalent to 57% of the DV.

Vitamins and minerals: Chana dal is a good source of various vitamins and minerals, including iron, magnesium, potassium, and vitamin B6.

Calories in Chana Dal

Chana dal is a relatively high-calorie food compared to other legumes. One cup of cooked chana dal contains approximately 265 calories. However, the calories in chana dal come from complex carbohydrates, fiber, and protein, which makes it a filling and satisfying food that can keep you full for longer periods.

Protein in Chana Dal

Chana dal is an excellent source of protein, especially for vegetarians and vegans who may struggle to get enough protein from their diets. One cup of cooked chana dal provides about 17 grams of protein, which is equivalent to 34% of the daily value (DV). The protein in chana dal is high-quality and contains all of the essential amino acids needed for optimal health.

Fat in Chana Dal

Chana dal is a low-fat food that contains about 4 grams of fat per one cup of cooked chana dal. The fat in chana dal is mostly unsaturated and is considered heart-healthy. However, it is important to note that chana dal should be consumed in moderation as excessive intake of any food can lead to weight gain and other health problems.

Carbs in Chana Dal

Chana dal is a good source of carbohydrates and contains about 45 grams of carbs per one cup of cooked chana dal. However, the carbs in chana dal are complex and take longer to digest, which means they provide a steady supply of energy without causing blood sugar spikes and crashes.

Vitamins and Minerals in Chana Dal

Chana dal is a rich source of various vitamins and minerals that are essential for optimal health. One cup of cooked chana dal contains approximately:

• Iron: 4 mg (22% of the DV)
• Magnesium: 78 mg (19% of the DV)
• Potassium: 475 mg (14% of the DV)
• Vitamin B6: 0.4 mg (21% of the DV)
• Folate: 282 mcg (71% of the DV)

In addition, chana dal also contains small amounts of other vitamins and minerals, including calcium, zinc, and vitamin K.

Health Benefits of Chana Dal

Chana dal offers a range of health benefits due to its high nutrient content. Here are some of the most notable health benefits of chana dal:

Promotes heart health: The high fiber and low-fat content of chana dal can help lower cholesterol levels and reduce the risk of heart disease.

Supports weight loss: Chana dal is low in calories and high in fiber and protein, which makes it a filling food that can help you feel full for longer periods and reduce overall calorie intake.

Regulates blood sugar: The complex carbs and fiber in chana dal can slow down the absorption of sugar in the bloodstream, which helps regulate blood sugar levels and reduce the risk of diabetes.

Boosts energy: The carbohydrates in chana dal provide a steady supply of energy, making it an excellent food to include in a pre-workout meal or snack.

Improves digestion: The high fiber content in chana dal can help promote healthy digestion and prevent constipation.

How to Incorporate Chana Dal into Your Diet

Chana dal is a versatile food that can be used in a variety of dishes, from soups and stews to salads and dips. Here are some tips on how to incorporate chana dal into your diet:

• Add cooked chana dal to your salads for extra protein and fibre.
• Use chana dal as a base for vegetarian patties or meatless meatballs.
• Make chana dal curry by cooking chana dal with tomatoes, onions, and spices.
• Use chana dal to make hummus or other bean dips.
• Add chana dal to your favourite soups or stews for extra flavour and nutrition.

Risks and Side Effects of Chana Dal

Chana dal is generally considered safe for most people when consumed in moderation. However, excessive intake of chana dal can lead to bloating, gas, and other digestive issues due to its high fibre content. Additionally, chana dal contains purines, which can increase uric acid levels in the body and may aggravate gout symptoms in some people.

Chana Dal Good For Health

Chana dal is a highly nutritious food that offers a range of health benefits. It is rich in protein, fiber, complex carbohydrates, vitamins, and minerals, making it an excellent food for maintaining optimal health.

Some of the most notable health benefits of chana dal include promoting heart health, supporting weight loss, regulating blood sugar levels, boosting energy, and improving digestion. Chana dal is also a low-fat food that contains mostly unsaturated fats, making it a heart-healthy food choice.

Incorporating chana dal into your diet is easy, as it is a versatile food that can be used in a variety of dishes. You can add cooked chana dal to salads, use it as a base for vegetarian patties or meatless meatballs, make chana dal curry, use it to make hummus or other bean dips, or add it to your favorite soups or stews.

While chana dal is generally considered safe for most people when consumed in moderation, excessive intake can lead to bloating, gas, and other digestive issues due to its high fiber content. Additionally, chana dal contains purines, which can increase uric acid levels in the body and may aggravate gout symptoms in some people. Overall, chana dal is a highly nutritious food that can be a valuable addition to a healthy and balanced diet.