Last Updated on June 12, 2023 by Dr Sharon Baisil MD
Toor dal or Pigeon Pea is a type of legume that is highly valued for its nutritional content and health benefits. It belongs to the family of Fabaceae and is widely consumed in India and other parts of South Asia.
Including Toor dal in one’s regular diet can offer numerous beneficial effects on overall health. This article will provide information related to the nutrition profile of Toor dal along with its potential health benefits.
What is Toor dal?
Toor dal, also known as Arhar dal, Tur dal, Tuvar dal, and Split pigeon pea, is a type of legume commonly used in Indian cuisine. It is known for its high protein content and dietary fiber, making it an excellent choice for people on a healthy diet.
The Toor dal is thicker in consistency and hence tastier than other types of dals. It can be soaked and boiled or pressure cooked to make various recipes such as sambhars, sweet Gujarati dals, spicy tadka dals, etc.
The nutritional benefits of Toor Dal include improved heart health due to its high amounts of monounsaturated fatty acids. In addition to that, it is rich in minerals like iron and potassium which help maintain blood pressure levels and regulate the digestive system.
5 Health Benefits of Eating Toor Dal
Toor dal, also known as yellow pigeon peas, is an excellent source of energy and a great addition to any diet. It is low in calories and helps with weight reduction and maintenance, making it ideal for those looking to stay healthy.
Additionally, it can help maintain healthy blood pressure levels due to its high content of potassium and magnesium. Toor dal is also rich in iron which can help enrich the body with this mineral, as well as phosphorus which plays an important role in maintaining strong bones.
Excellent source of Energy
By supplying instant glucose to the body, Toor dal is an excellent source of energy for those looking to increase their energy levels. It contains a high amount of carbohydrates which get converted into glucose and help provide the body with much-needed energy.
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Furthermore, Toor dal is also a great source of vegetarian protein as it contains essential amino acids that are important for muscle development and overall health. Additionally, including this in a plant-based diet can help ensure that people are getting enough nutrients without consuming animal sources.
Helps in weight reduction and maintenance
With its low fat and carbohydrate content, Toor dal is an excellent choice for those looking to cut down on calories while still getting the necessary nutrients.
Rich in fiber, this lentil helps in weight management by promoting satiety and improving metabolism. It also helps in regulating blood pressure, making it a great supplement for those with hypertension.
Moreover, since it is filling and satisfies the body’s appetite as well as nutritional needs, it can be used to reduce cravings between meals.
Therefore, Toor dal makes an ideal food item for people looking to maintain or reduce their body weight.
Good for maintaining healthy Blood Pressure
The potassium content found in Toor dal helps in maintaining healthy blood pressure through its ability to reduce constriction. This nutrient is essential for regulating blood sugar levels, and can also help prevent heart disease by reducing cholesterol levels and promoting weight loss.
Moreover, the presence of potassium in this dal promotes the stabilization of blood pressure, thereby providing numerous benefits like avoiding risks associated with hypertension.
In addition to this, potassium also helps keep away any risk related to heart disease.
Enriches the body with iron
Toor dal is a rich source of essential iron, which is vital for the proper development and maintenance of the body. It contains various minerals like folate, zinc, magnesium, and phosphorus that are beneficial for health. Iron plays an important role in transporting oxygen throughout the body and helps in producing red blood cells.
It also helps in maintaining healthy blood pressure levels and boosts immunity as well. Folate supports normal cell division and growth while zinc supports normal cognitive development. Magnesium keeps bones strong and assists with nerve transmissions while phosphorus assists with energy metabolism among other benefits. Thus, consuming Toor dal on a regular basis can help keep your body healthy by providing these essential minerals and vitamins.
| Mineral | Benefits |
|---|---|
| Iron | Transports oxygen; Produces red blood cells |
| Folate | Normal cell division & growth; Supports immune system |
| Zinc | Cognitive development; Boosts immune system |
| Magnesium | Keeps bones strong; Assists with nerve transmissions |
| Phosphorus | Energy metabolism; Supports kidney function |
Rich in Phosphorus
Toor dal is a rich source of phosphorus, an essential mineral that plays an important role in energy metabolism and contributes to the health of the kidneys.
Phosphorus also helps support strong bones by aiding in the absorption of other vitamins and minerals.
Eating Toor dal regularly can help keep the digestive system functioning properly, as it is high in dietary fiber.
Additionally, it is low in calories and fat, making it a great choice for those looking to lose weight or maintain a healthy lifestyle.
Toor dal can be incorporated into many tasty recipes that are not only delicious but also nutritious.
With its combination of vitamins, minerals, and phosphorus, adding this legume to your diet can be beneficial for overall health.
Nutritional information of Toor Dal
Toor dal is a nutritious legume that provides various essential nutrients. Here are the approximate nutritional values per serving:
| Sl. No. | Nutrients available | Amounts available per serving | % DV |
| 1. | Calories | 143 | 7% |
| 2. | Fats | 4.3 g | 7% |
| 3. | Carbohydrates | 19.1 g | 6% |
| 4. | Proteins | 7.1 g | 13% |
| 5. | Fibers | 3.1 g | 12% |
| 6. | Calcium | 33.8 mg | 6% |
| 7. | Iron | 1 mg | 5% |
| 8. | Sodium | 11.3 mg | 1% |
| 9. | Zinc | 0.3 mg | 3% |
| 10. | Potassium | 368 mg | 8% |
| 11. | Vitamin A | 212.3 mg | 4% |
| 12. | Vitamin B1 (Thiamine) | 0.2 mg | 20% |
| 13. | Vitamin B2 (Riboflavin) | 0.1 mg | 9% |
| 14. | Vitamin B3 (Niacin) | 1 mg | 8% |
| 15. | Vitamin B9 (Folic acid) | 35.1 mg | 18% |
| 16. | Vitamin C | 5.6 mg | 14% |
What is the Glycemic Index of Toor dal?
The Glycemic Index of Toor dal is remarkably low, making it an ideal choice for individuals with diabetes who are looking to regulate their blood sugar levels. The Glycemic Index of this dal is 29 and its Glycemic Load is only 4.9, which falls into the low range (0-10). This means that it can be safely included in a diabetic diet since it does not spike up the blood sugar level quickly.
Additionally, Toor dal contains carbohydrates that are slowly digested and absorbed by the body, thus helping in diabetes control. Moreover, the recommended daily intake for diabetics should be kept moderate as per one’s individual needs.
Key Takeaways
- Toor dal is a nutritious and delicious legume that is rich in protein, fiber, vitamins, minerals, and antioxidants, making it an excellent addition to any diet.
- It is low in glycemic index and glycemic load, making it an ideal choice for individuals with diabetes who are looking to regulate their blood sugar levels and control their weight.
- Toor dal is high in monounsaturated fatty acids, iron, potassium, and magnesium, which help maintain heart health, and blood pressure levels, and regulate the digestive system.
- Regular consumption of Toor dal can help improve digestion, prevent anemia symptoms, support strong bones, aid in weight management, and enhance energy levels.
Frequently Asked Questions
The recommended daily amount of Toor dal to eat is 1/4 cup. This quantity provides essential nutrients such as protein, dietary fiber, and minerals while helping support overall health. Eating this amount regularly can help maintain a balanced diet and provide numerous health benefits.
Toor dal is a nutritious and fiber-rich food that can be beneficial for weight loss when incorporated into a calorie-restricted diet. Eating Toor dal in place of higher-calorie, processed foods may help reduce overall caloric intake. Additionally, its high fiber content helps with satiety and digestion.
The best way to cook Toor dal is by simmering it in water with spices for an hour until the desired texture is reached. Add garlic, onions, and other ingredients for added flavor. Adjust cooking time depending on desired doneness. Serve warm with rice or chapati for a hearty meal.
Toor dal can be cooked without soaking; however, it is generally recommended to soak the dal for 30 minutes before cooking to reduce cooking time and obtain a softer texture.
Toor dal is a versatile ingredient, suitable for a variety of dishes. It can be used to make dal fry, dal tadka, soups, dhokla and even used as stuffing in parathas or samosas. It also works great in salads and pulaos.
References
- Nutrient Intake and Dietary Acid Load of Special Diets in the NHANES: A Descriptive Analysis
- https://pubmed.ncbi.nlm.nih.gov/31205335/
- https://pubmed.ncbi.nlm.nih.gov/31377978/
