With the increasing focus on health, many are seeking nutritious dietary options. One such option is Organic Chana Dal, an Indian staple known for its numerous health benefits. Often enjoyed with rice for breakfast, as porridge (khichdi), or as a lentil curry, Chana Dal is versatile and nutritious. It can be served with roti or rice as a complete meal or as a light appetizer.
What is Organic Chana Dal?
Chana Dal, also known as Bengal split gram or baby chickpea, is a healthy ingredient that can absorb rich flavors. It has a low glycemic index, no trans fat, and is lactose-free, making it a great choice for people with diabetes. This Indian lentil is highly valued for its health benefits, helping to maintain a strong immune system, providing essential proteins and amino acids, and supporting weight loss efforts.
Chana Dal: The Yellow Split Peas
Chana Dal is a split and polished pulse popular in the Indian subcontinent. Made from split chickpeas, it is high in protein and fiber, a good source of iron and folate, and has a low glycemic index, which prevents blood sugar spikes.
Historically, Chana Dal was cooked using the dum pukht (slow cooking in steam) technique, enhancing its stature in royal menus. Today, it is widely used in soups, salads, curries, dal, savouries, rice dishes, and even sweets. Roasted and powdered into flour (besan), it’s a versatile ingredient worth considering for a healthy diet.
Is Chana Dal Good for Health?
Despite its small size, Chana Dal is packed with nutrition and health benefits. Traditionally used in Indian medicine, it aids digestion, lowers cholesterol, and regulates blood sugar levels. It also helps prevent constipation and gastrointestinal problems. Rich in antioxidants and phytochemicals, Organic Chana Dal can protect against diseases like cancer. Here are some key health benefits:
- Protein-Rich: One cup of cooked Chana Dal provides almost 30% of your daily protein intake.
- Regulates Blood Sugar: Its high fiber content releases glucose slowly into the bloodstream, stabilizing blood sugar levels.
- Supports Weight Loss: Fat and cholesterol-free, Chana Dal can aid in weight management.
- B Vitamins: Rich in B complex vitamins, it aids in glucose metabolism.
- Heart Health: Magnesium in Organic Chana Dal relaxes blood vessels and improves heart health.
- Antioxidant Properties: Reduces damage and inflammation from free radicals.
- Diabetic-Friendly: Low glycemic index makes it ideal for diabetics.
- Cholesterol Management: Almost no fats help keep cholesterol levels in check.
- Immunity and Skin Health: Involved in energy metabolism and hormone production, it boosts immunity and nourishes the skin.
- Bone Health: Rich in calcium, phosphorus, and magnesium, essential for strong bones and teeth.
- Folic Acid: A great source of folic acid, aiding in the formation of healthy red blood cells.
Daily Intake Recommendations
Chana Dal is not only delicious but also high in nutrition and easily digestible. It can be prepared in various ways:
- Roasted and powdered
- Soaked and cooked
- Soaked and parboiled
- Simply soaked
These methods allow for its use in diverse recipes.
For optimal benefits, consider the following daily intake specifics:
- 100 grams of raw Chana Dal cooks into about 180 grams.
- 1 cup (180 grams) of cooked Chana Dal (Recommended Daily Allowance) contains:
- 330 calories
- 18 grams of protein
- 54 grams of carbs
- 5 grams of healthy fats
- 131 mcg of folate (Vitamin B9)
Summary
Organic Chana Dal is a staple in Indian kitchens, used in numerous recipes like dal fry, tadka, and vadas. It’s better to consume foods with a combination of nutritional qualities than to rely on multiple products for similar benefits. Incorporate Chana Dal into your diet in its most natural form to enjoy its health benefits. If you’re not already a fan, consider adding this super lentil to your daily meals for a healthier lifestyle.
