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Well all the information for this post comes from my mum. I finally decided to sit with her, to learn the names of different dals/pulses. First of all she told me the difference between dhuli and sabut dal :P.
Dal are generally referred to as split pulses and whole pulses. Whole pulses are known as sabūt dal and split pulses as dhuli dal. The hulling of pulses make them dhuli dal. Hulling is intended to improve digestibility and palatability.
Dal has an exceptional nutritional profile. It provides an excellent source of protein, particularly for those adopting vegetarian diets or diets which do not contain much meat. Dal is typically around 25% protein by weight, giving it a comparable protein content to meats. Dal is also high in carbohydrates whilst being virtually fat-free. Dal is also rich in the B vitamins thiamine and folic acid, as well as several minerals, notably iron and zinc.
I know of a case where a female never ate dals from her college time. Since, she thought it will make her fat. When she got married, she was not able to conceive just because she was not eating enough proteins to build a strong uterus lining. She was bloated, frustated and she has tried all medicines and cures. Finally, her dietician asked her to eat a bowl full of different dals daily and with that she was able to conceive within a few months. You see how important dals are.
Dals and their Nutritional profile
Ahar/Toor dal i.e. yellow pigeon peas: It is the main ingredient for the South Indian recipe called sambar. In Karnataka, it is called togari bele.
In addition to being a good source of proteins, fiber and carbohydrates. It is a very good source of folic acid. Folic acid is an important vitamin for all women, especially for those planning to become pregnant. Folic acid is essential for fetal development.
Chana dal/Bengal Gram dal : It is produced by removing the outer layer of kala chana (black chickpeas) and then splitting the kernel. Although machines can do this, it can also be done at home by soaking the whole chickpeas and removing the loose skins by rubbing.
I have written on eating Low GI (Glycemic Index) food for maintaining a stable blood sugar level. Low GI carbs raise the blood sugar slowly in comparison to high GI carbs like sweets, which cause a sudden spike in blood sugar level. Read more on Glycemic Index here
This dal has low GI. It is very good for diabetics and for those on weight loss diet. Start eating Ghiya chane ki daal for its nutrition
Kala chana/ Black Chickpea are small chickpeas with brown skins. Chana is a powerhouse of nutrients, rich in proteins, dietary fiber and complex carbohydrates with a bevy of vitamins and minerals. It is low in fat with zero cholesterol and because it is a plant food, it contains potentially health-beneficial phytochemicals. Due to its high vitamins and minerals this dal is disease resistant with few calories.
Kabuli dal/kabuli chana or chick pea: known for its black coat, is an average-sized chickpea. It grows naturally with the black coat, and it is nuttier in flavor.
Moong dal
it is easily digested, so it doesn’t produce flatulence like many other legumes. Green gram dal contains virtually no trans or saturated fats. It contains both insoluble and water-soluble fiber, which together yield varied benefits. Fiber scrubs your intestinal tract as it makes its way through your digestive system. It fills you up, sating your appetite. Water-soluble fiber reduces LDL cholesterol — the “lousy” cholesterol — and reduces risk for cardiovascular disease.
One quick tip: Whenever you feel bloated, have mung ki daal ki khichdi in the dinner for few days. All bloating will go away
They are 3 types of it.
Dust mung beans
The mung bean shell
Whole bean
Lobiya dal/ black-eyed bean
It is an excellent source of fiber, folate and a good source of iron and has various health benefits as well as important vitamins and minerals. It helps in toning of spleen and stomach plus high fibre content inside them helps diabetes patients.
Urad dal/black gram: It is the main ingredient of the South Indian dishes: idli and dosa. It is also one of the main ingredients of East Indian (oriya and Bengali or Assamese) pitha. The Punjabi version is dal makhani. In Karnataka, it is called uddina bele.
This dal is a very good source of iron. Consuming urad dal regularly increases your energy significantly as it replenishes the body’s iron stores. This dal is particularly good for women undergoing menstruation who have a higher chance of iron deficiency. The best benefit of eating urad dal is that it enhances digestion because of its rich fiber content.
Masoor from / red lentils:
This lentil is especially rich in the antioxidant, molybdenum. This dal assist the body in breaking down harmful substances hence reducing allergy symptoms.
All fit girls. eat dal daily. My favorite is dry mung daal, masoor dal, arha dal umm actually all of them What are yours?
Dal for proteins, for health, Cheers!
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