9 Health Benefits of Urad Dal (Black Gram)

With the world shifting towards vegetarian and vegan food choices, urad dal may be an excellent addition to the diet for fulfilling protein requirements.

High in nutrients and affordable, on-pocket urad dal is a good choice for adding to a balanced diet. It may improve health overall by providing various health advantages.

Let us dive deeper to learn about the health benefits of urad

What is Urad Dal

Urad dal is a legume obtained from plants. It is a very commonly used pulse in Indian households. It is protein-dense and rich in various vitamins and minerals, such as iron, potassium, biotin, and fibre.

Urad is used in various recipes in different forms. It can be used in different forms, whole or blended, to bring different textures and flavors to the food. Recipes made by it can be consumed as a healthy snack option, pre-workout or post-workout for recovery of muscles, or as a component of the main-course meal. ^[1]

Origin and Other Names of Urad Dal

Urad dal originated in India, and cultivation in different countries like Pakistan and Myanmar is on the rise. The cultural significance of black gram is very auspicious in Hinduism. It is an important ingredient used in festivals and ceremonies. For example, in Makar Sankranti, it is given as an offering and a symbol of the good harvest season.  

Scientific name of urad dal is Vigna Mungo. It is called by different names in different regional languages, as listed below.

Nutritional Profile of Urad Dal

The nutritional profile of urad dal per 100 gm is given below:

Significance of Urad dal in Ayurvedic Science

Ayurvedicsciencealso supports the significance of consuming urad dal. It may help in the formation of muscle due to its high protein content. A total fibre content of around 20.41 gm / 100gm might help in digestion and maintain gut health. ^[2]

In ancient times, urad dal was used not only for consumption but also in the preparation of herbal medicines that helped cure diseases like inflammation, etc.

Health Benefits of Urad Dal

Let us look into the health benefits provided by urad dal.

1. Urad Dal for Heart Health

Neutral detergent fibre (NDF), extracted from black gram dal, is known for lowering the level of lipids in blood and may prevent the significant risk of cardiovascular disease. 

Heart health becomes a matter of concern when the cholesterol is at rise. To control it, including black gram in your diet might be a good option. ^[3]

Urad dal is a rich source of antioxidants and contains low levels of fat and cholesterol, which may contribute to the prevention of atherosclerosis (the building up of fats, cholesterol, and substances on the artery walls).

2. Urad Dal for Digestive Health

A healthy tummy is a happy tummy! Urad pulse is a rich source of insoluble fibres that help take care of gut health and aid digestion. 

It serves as a fuel for good bacteria in the gut and might help in better digestion and absorption of nutrition. Accordingly, better digestion may help in reducing disorders like gastritis, constipation, and irritable bowel syndrome (IBS). ^[4]

You can know your digestive health better by taking a quick Digestive Quotient Test by Aashirvaad and getting a diet plan that is effective and customized according to your requirements at My Meal Plan. 

Pro tip: Soak urad dal overnight before cooking.

3. Urad Dal for Diabetes 

Consumption of black gram dal might assist in the regulation of blood sugar levels in diabetic patients. 

They may include it in their diet as it prevents the rapid increase in the blood sugar level due to their low glycaemic index content. ^[5]

This plant-based protein is a power pack of different nutrients like magnesium, B vitamins, and potassium. Sufficient intake of these vitamins and minerals might help maintain the right amount of insulin sensitivity as they may have anti-diabetic properties. 

However, consulting with a diet expert is advisable before incorporating it into your diet.

4. It May be Good for Hair Health

Healthy hair requires proper nourishment. Including Urad pulse in your diet may fulfill the requirement of important nutrients like vitamin B9, protein, and iron, preventing hair loss. ^[6]

Black gram contains certain essential vitamins and minerals that support hair health such as biotin, iron, potassium, phosphors vitamin b etc, that prevents hair thinning and promote healthy hair growth. Including it in your balanced diet may help maintain good hair health by stimulating hair follicles. 

Moreover, precautions must be taken while consuming black gram daldal to avoid any allergic reaction or specific reaction on

5. For Weight Management

People intending to lose weight may include this protein-rich lentil in their diet. It fulfills some important nutritional requirements in the body and may be a good choice for weight loss.^[7]

Urad dal reduces the frequency of hunger pangs as it keeps you full for a long. The high fibre content may help in digestion at a moderate pace, reducing the urge to eat between meals.

It also has a compound called 3-hydroxy isovaleric acid that may increase metabolism and assist in faster weight loss.

6. Urad Dal for Bone Strength

The nutritional composition of black gram daldal consists of calcium along with other minerals. Calcium is an excellent source for improving bone strength. [8]  100g of black gram whole contains 86 mg and 100 g of black gram dal contains 55.6mg of calcium.

Including black gram dal along with dairy products in moderate quantities in your diet may help improve bone strength and prevent osteoporosis.

7. Impact on the Energy Level

Urad pulse is a good source of iron that may help in increasing energy levels. Black gram dal contains 4.67mg of iron per 100g &black gram whole contains 5.97mg/100g.

Iron facilitates the production of haemoglobin, which might cure iron deficiency. [9]

Iron deficiency can lead to weakness and tiredness as the efficient transportation of oxygen in the blood is hindered. Including it might be the solution for a boost in energy levels and a decrease in tiredness, enhancing overall health.

8. Impact on Cognitive Function

Cognitive function is highly impacted by B vitamins. Black gram dal consists of a good amount of Vitamin B and may improve the overall functioning of the brain.

It contains folate, thiamine (vitamin B1), pyridoxine (vitamin B6), and riboflavin (vitamin B2), which directly stimulates neurotransmitters that promote healthy cognitive activities.

9. Rich-Source of Protein for Muscle Growth

Along with other vitamins, black gram is a rich source of protein and fibre, which are essential in muscle repair and might promote muscle growth.

People looking for natural body-building supplements may include black gram in their diet. It is a plant-based protein high in fibres that makes the digestion process easy.

Consuming it as a part of a balanced diet might give you the desired result of muscle growth along with relevant exercising.

Storage Tips for Urad Dal

Urad pulse can get spoiled if introduced to moisture or sunlight, and handling it can be challenging. Here are some ways of storing it to avoid any spoilage.

• Use an air-tight glass container.
• Store it in a dry place away from moisture.
• Store it in a cool place.
• Store in small batches.

Tips for Consuming Urad Dal

Here are some tips for consuming black gram in the most practical and effective way.

• Soak it before consuming
• Grind it and use it as flour
• Paying attention to the cooking time for the desired texture
• Combine with other ingredients for the best taste.

Recipes with Urad Dal

Recipe 1: Urad dal vada

Ingredients

• Soaked urad dal – 1 cup
• Chopped onion – 1
• Chillies – 2-3
• Chopped coriander leaves – 1 tbsp
• Grated ginger – 1 inch
• Oil for frying
• Salt to taste

Method

• Using a mixer grinder, make a coarse paste of soaked black gram
• Add all the chopped vegetables, such as chilly, onion, and ginger, to the blended paste of black gram.
• Add salt to taste
• Heat oil for frying, and meanwhile, make small patties by wetting your hand.
• Deep fry the patties until golden brown.

Recipe 2: Urad dal khichdi

Ingredients

• Soaked urad dal – 1 cup
• Rice – 1 cup
• Chopped onion – 1
• Chillies – 2-3
• Grated ginger – 1 inch
• Chopped tomato – 1
• Cumin seeds – 1 tsp
• Salt to taste
• Turmeric
• Oil/ghee – 1 tbsp

Method

• Mix all the ingredients like Aashivaad rice, black gram, all the condiments like salt and turmeric, and chopped vegetables in a pressure cooker and cook until 3-4 whistle.
• Heat a pan and add oil/ghee to it, then add cumin seed to it.
• Add the tempering to the khichdi and serve hot.

Recipe 3: Urad dal dosa

Ingredients

• Soaked urad dal – 1 cup
• Soaked rice – 2 cups
• Salt to taste
• Oil/ ghee

Method

• Using the mixer grinder, grind rice and dal tighter with salt to taste and make a batter.
• Heat the pan, add oil/ghee to it, and spread the batter to make crispy dosa.

Side effects of Urad Dal

There are certain side effects of consuming excess black gram.

• There is some content of lectins and phytic acid found in black gram that may hinder the absorption of calcium and iron in the body. ^[10]
• Excess consumption of urad pulse may lead to an increase in uric acid levels.
• Allergic reactions may be one side effect that some individuals might face.
• Some individuals may experience an increase in the production of gastric issues because of black gram, leading to issues like bloating, abdomen pain, and discomfort.

Precautions while Consuming Urad Dal

Urad dal is a protein-dense food, but some precautions should be taken when consuming it to avoid any health issues.

Excess consumption should be avoided to prevent the increase in uric acid that may lead to the formation of kidney stones. Some people who are already suffering from kidney stones or renal calculi exercise special precautions while incorporating urad pulse into their diet.

Final Words

Urad dal is a rich source of different vitamins and minerals. It may be a great addition as a part of a balanced diet. It can be consumed in various forms and used in different recipes according to taste preference.

Some precautions are required while consuming urad dal to avoid any health problems. Excess consumption should be avoided.

However, it might have some side effects in a few individuals, so the doctor must be consulted before incorporating it into the diet.

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