Pulses (Dals) are very
commonly used in the Indian cuisine. Dal is the backbone of the Indian meal and
definitely has a good deal of protein. Dal has several benefits including the
fact that it is nutritious, tasty, and adds a perfect accompaniment to most
meals. No Indian meal is complete without a steaming hot bowl of dal. Apart
from the general health benefits of dals, each type of dal has its own set of
nutritional values. So it is advisable to have a mix of all these dals in your
Not only are they a good
low-fat source of protein, minerals (such as iron and zinc) and B-vitamins such
as folate, their high fibre content can help lower bad cholesterol levels (LDL)
and decrease the risk of heart disease and type 2 diabetes.
Here are a
few pulses (dals) along with their benefits to add to your plate:
Moong dal is an excellent
source of protein, fibre, antioxidants and phytonutrients.
One bowl of cooked green gram is not more than a
100 calories. Not only does it protect you from diseases but also improves your
hair and skin. Mung
beans are a high source of nutrients including: manganese, potassium,
magnesium, folate, copper, iron, zinc and various B vitamins.
Sprouted mung beans contain fewer calories but have
more antioxidants and amino acids.
Whole Masoor (Red Lentils) is one of the small and
good source of cholesterol-lowering fiber from a list of Indian dals. They are
a powerhouse of protein and rich in vitamin B1 and folic acid. Masoor dal is
also rich in Vitamin B6, zinc, iron, vitamin E, vitamin C, copper which all helps
in weight loss, improving digestion, boosting immunity.
Also known as Bengal gram dal, Chana Dal is very
nutritious & the richest source of dietary protein
. Bengal gram has
good amount of iron, sodium, selenium and small amount of copper zinc and
manganese. They are also a very good source of folic acid and fiber. Chana Dal
is also a delight for a diabetic as it has low Glycemic Index and this controls
the rise of sugar level of the body. Also, it is low in fat and rich in fibres.
Chickpeas or garbanzo beans are a powerhouse of
nutrients, packed with plant-based protein which helps prevent diabetes and aid
in weight loss. Chickpeas are high in protein and dietary
fibre, are a good source of potassium, vitamin C and folate, and are
cholesterol free. The minerals such as iron, calcium, and zinc present in chickpeas
contribute to maintaining healthy bones and teeth. Due to their high-fibre
content, they also help prevent constipation and promote a healthy digestive
From its magical cholesterol-lowering properties to
being diabetic friendly as well as promoting weight loss, lobia (cowpea or
black eyed peas) a super bean with a bevy of health benefits. It contains
almost all essential vitamins and minerals including vitamin A, B1, B2, B3, B5,
B6, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zinc,
copper, phosphorus, etc. Additionally, cowpeas are beneficial for our skin and
Pulses are a good source of protein, fiber and
essential nutrients, making them a healthy addition to your diet. So the next
time you are worried about not being able to indulge in a nutritious and well
balanced diet, don’t! Remember it’s as simple as including two servings in a
day of your favourite dal along with roti or rice and vegetables to be one step
closer to a healthier you!