The simple urad dal has formally transcended the Dal Makhani and the dosa, and is popping up everywhere! From a multitude of curries and gravies, to pastas and even sprout salads!
For the uninitiated, the urad dal, or mungo bean, or black lentil is a rather remarkable bean that is grown in the Indian subcontinent. It offers many health benefits. The urad dal originated in India and has long been a staple in Indian cuisine.
Urad dal’s health benefits are absolutely noteworthy and integrating this lentil in your diet is recommended. It proffers an impressive range of advantages and is also a culinary delight.
What Ayurveda says
Charak Samhita states that black gram is called masha by the Ayurvedic practitioners and it is known for its potent strength promoting and nourishing properties. It is a cardiac tonic and as a medicine, it is used to treat – sciatica, Parkinson’s disease, asthma, fatigue and debility and constipation. It is also an integral part of the Panchkarma therapy.
Nutrition profile of the black gram
Urad dal is loaded with high-quality protein and is brimming over with potassium, iron, niacin, magnesium, calcium, riboflavin and thiamine. 1 cup of dal (100 grams) gives - 25g of protein, 982 mg potassium 138 mg calcium, 7 mg iron, 1 mg niacin.
Here’s why you add urad dal to your diet
The black gram has a lot to offer. It is contains protein; it is low in fat and exceptionally nutrient-dense.
- Urad dal for the gastro-intestinal tract: Black gram’s soluble fibre adds bulk to the stool and promotes digestion, thereby preventing constipation.
- Fights exhaustion and fatigue: Black gram is an excellent source of iron. Iron is an essential component for the manufacture of RBCs [red blood corpuscles], which increase the flow of oxygenated blood to various organs, thus boosting energy. It is very vital to have oxygen pumping throughout your body; if you fail to get adequate amounts, blood flow slows down and your energy levels ebb. Urad dal is also a good source of magnesium. If you are overworked or stressed, your body will benefit from a regular consumption of urad dal.
- Promotes bone health: Calcium, magnesium, potassium and phosphorus present in black gram have a significant part to play in maintaining bone mineral density.
- Promotes Heart Health: The insoluble fibre in urad dal, along with potassium and magnesium greatly boosts the working of the heart. The fibre helps decrease cholesterol levels and prevents thickening of the arteries; whilst potassium reduces tension in the arteries, consequently reducing the blood pressure. Magnesium encourages good circulation and monitors the circulatory and cardiovascular systems well.
- Black gram for diabetics: Urad dal’s insoluble fibre can help ensure that your blood glucose level does not oscillate. It makes sure that there are no spikes in the blood glucose profile.
- Keeps skin troubles at bay: Ayurvedic medicines use black gram to make decoctions and pastes to deal with pesky skin issues. Black gram helps manage redness and inflammation of the skin. It promotes rapid healing, increases the blood flow to the skin, thus making the skin brighter and healthier.
- An amazing anti-inflammatory remedy: Urad dal is Ayurveda’s trusted remedy. The legume’s nutritive profile helps fight free radicals, soothes irritated areas and brings about pain relief.
Always store black gram in an air-tight container in a cool and dry place. Opt for Tata Sampann Urad Dal, as it is unpolished and has high quality beans, both of which contribute to the nutrition profile of the lentil.
- Legumes and Soybeans: Overview of their Nutritional Profiles and Health Effects, The American Journal of Clinical Nutrition, 1999.
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