Chana dal, also known as split chickpeas, is a versatile legume widely used in Indian kitchen. Beyond its delicious taste and culinary versatility, chana dal is packed with nutrients and offers numerous health benefits.
Chana dal, a staple in South Asian cuisine, originates from the Indian subcontinent. The term “chana” refers to chickpeas in Hindi, and “dal” signifies a split pulse. Its origins can be traced to ancient agricultural practices in India, where chickpeas have been cultivated for thousands of years.
Chana dal is derived from harvested and dried chickpeas, which are then hulled and split.
- The hulling involves removing the outer skin of the clean dried chickpeas, usually done using machinery that separates the skin from the inner seed.
- The hulled chickpeas are then split into smaller pieces. This is achieved by either mechanical means or by soaking the chickpeas and then splitting them manually.
- The result is chana dal, which consists of split, skinless chickpeas.
Chana dal has been a significant part of Indian cuisine, especially in regions like Punjab, Gujarat, and Karnataka. It is used extensively in various traditional dishes, such as curries, stews, and soups.
This blog looks into various benefits of chana dal, its nutritional value and how to incorporate this nutritious legume into your diet.
Nutritional Value
Here’s the nutritional value of one-cup (164- gram) serving of cooked chana dal:
- Energy: 269 kcal
- Protein: 14.5 g
- Total fat: 4.25 g
- Carbohydrate: 44.9 g
- Fiber: 12.5 g
- Total Sugars: 7.87 g
- Calcium: 80.4 mg (6% Daily Value (DV))
- Iron: 4.74 mg (26% DV)
- Magnesium: 78.7 mg (19% DV)
- Phosphorus: 276 mg (22% DV)
- Potassium: 477 mg (10% DV)
- Zinc: 2.51 mg (23% DV)
- Copper: 0.58 mg (64% DV)
- Manganese: 1.69 mg (73% DV)
- Selenium: 6.07 mcg (11% DV)
- Thiamin (B1): 0.19 mg (16% DV)
- Riboflavin (B2): 0.103 mg (8% DV)
- Niacin (B3): 0.86 mg (5% DV)
- Pantothenic acid (B5): 0.47 mg (9% DV)
- Vitamin B-6: 0.23 mg (13% DV)
- Folate: 282 mcg (71% DV)
- Choline: 70.2 mg (13% DV)
- Vitamin E: 0.57 mg (4% DV)
- Vitamin K: 6.56 mcg (5% DV)
Health Benefits
Here are the chana dal benefits for health.
1. A Good Source of Plant-based Protein
One of the renowned benefits of chana dal is its rich protein content.
With around 14 grams of protein per cup (164 grams), it is a good source of plant-based protein, essential for maintaining muscle mass, repairing tissues, and supporting various bodily functions.
Proteins from chickpea are a great source of essential amino acids and are easily absorbed by the body.
Hydrolysate, a chickpea protein that exhibits various biological activities such as reducing allergic reactions and inhibiting an enzyme linked to high blood pressure.
Chickpeas also contain bioactive peptides, which are specific protein fragments that become active after enzymes or acids/bases break down the parent protein. They perform various important biological functions.
Chickpea peptides have various activities including lowering cholesterol, fighting fungi, reducing inflammation, preventing obesity, protecting against cell damage, lowering blood sugar, and helping control blood pressure.
This makes chana dal a valuable dietary inclusion, especially for vegetarians and vegans who may find it challenging to meet their protein requirements through plant sources alone.
2. Rich in Antioxidants
Chana dal contain bioactive compounds that help protect health.
The major phenolic compounds in chickpeas include flavonoids, phenolic acids, and condensed tannins. The amount of these compounds varies with the chickpea’s color: darker chickpeas generally have higher levels of these antioxidants.
These compounds play an important role in the prevention and elimination of free radicals from blood, which helps reduce oxidative stress, inflammation, prevent cellular damage, and reduce the risk of chronic diseases like heart disease, diabete, and cancer.
Phenolic compounds have other health benefits including reducing inflammation, preventing blood clots, boosting immunity, fighting cancer, and protecting the heart. They also act as antioxidants, relieve pain, prevent ulcers, fight infections, and reduce allergy symptoms.
Adding chana dal to your diet can help reduce oxidative stress and potentially lowering chronic diseases.
3. Rich in Iron
Chana dal is rich in iron, making it a valuable food for combating iron deficiency.
A 100-gram serving of chana dal contains about 2.9 mg of iron, which contributes 16% of the daily recommended intake for women and 36% for men.
Iron is is crucial for producing hemoglobin, which helps transport oxygen from lungs to all parts of the body and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.
Its iron content, combined with other nutrients and its versatility in various dishes, makes chana dal an excellent choice for those looking to increase their iron intake through a plant-based diet.
Pulses like chana dal contain antinutrients, which inhibit the absorption of minerals like iron in the body. However, these antinutrients can be reduced by cooking, soaking, sprouting and fermentation.
Additionally, the iron they contain is non-heme, which the body doesn’t absorb as easily. Fortunately, pairing it with vitamin C-rich foods like oranges or lemons can enhance iron absorption.
Explore more Iron-rich Indian foods here!
4. May Support Cardiovascular Health
High blood pressure and elevated cholesterol levels are two primary risk factors of cardiovascular diseases.
Chickpeas are rich in bioactive compounds like peptides and healthy fats such as linoleic and oleic acids, which may help manage blood pressure.
Linoleic acid regulates smooth muscle contraction, lowering blood pressure through the production of prostaglandins.
And peptides found in chickpeas can help block an enzyme called angiotensin I-converting enzyme (ACE). This enzyme is involved in raising blood pressure, so inhibiting it can help lower blood pressure.
However, further studies on animal models and clinical trials are needed to confirm their effectiveness as natural blood pressure-lowering agents and alternatives to synthetic drugs.
Recent studies show that eating chickpeas may also help lower blood lipid levels due to their high fiber and low fat content.
Animal studies suggest that chickpea peptides and hydrolysate can increase HDL (good) cholesterol, and reduce LDL (bad) cholesterol, triglycerides, and total cholesterol. The cholesterol-lowering effect is linked to hydrophobic amino acids, which promote fat excretion.
5. May Help Regulate Blood Sugar Levels
Chana dal has very low glycemic index i.e., 8, meaning it releases glucose into the bloodstream slowly, preventing spikes in blood sugar levels, thereby controlling diabetes effectively.
Chickpeas are rich in peptide that contains hydrophobic amino acids, which has the potential to inhibit type 2 diabetes.
Clinical studies suggest that people who regularly consume chickpeas and other pulses may have a lower risk of developing type 2 diabetes. Animal studies also suggest that chickpea may help lower blood glucose levels.
However, more research is needed to reach a clear conclusion.
6. May Aid in Weight Management
Pulses like chana dal are also a good menu option for a weight loss diet, because the dietary fibre and complex carbohydrates like non-starch polysaccharides from pulses would slowly be digested and it helps to make people feel full longer.
Additionally, chana dal is low in calories which is beneficial for those looking to manage their weight.
The combination of protein and fiber in chana dal helps promote satiety and prevent overeating, making it a valuable addition to weight loss and weight management diets.
A study of over 15,000 U.S. adults found that eating more legumes, like chana dal, was linked to less weight gain over 10 years and lower BMI and abdominal fat. However, the benefits were mainly due to the fiber content in legumes, highlighting their role in managing weight.
Including chana dal in meals can help you feel full for longer, reducing overall calorie intake and potentially aiding in weight management, though studies specifically on chana dal are limited.
7. May Promote Digestive Health
The fiber in chana dal promotes regular bowel movements and prevents constipation.
Chickpeas are a rich source of both soluble and insoluble fiber, each offering distinct health benefits.
Chickpeas contain soluble fiber, which dissolves in water to form a gel-like substance. It gets digested slowly in the colony.
While the insoluble fiber does not dissolve in water. This type of fiber adds bulk to the stool and promotes regular bowel movements, preventing constipation and supporting overall digestive health. It helps keep the digestive tract clean and functioning efficiently.
Chana dal also has antioxidative properties, which can promote gut health and digestion.
Additionally, the resistant starch (the insoluble part of carbohydrate) found in chana dal acts as prebiotic, feeding beneficial gut bacteria and has a significant role in promoting the growth of healthy gut microbiome.
Incorporating chickpeas into your diet ensures you get both types of fiber, contributing to cardiovascular health, improved digestion, and better blood sugar management.
8. May Prevent the Risk of Cancer
Chana dal may help reduce cancer risk due to its high content of antioxidants, fiber, and bioactive compounds. Antioxidants combat oxidative stress and reduce cell damage, which can lower cancer risk.
The fiber in chana dal supports healthy digestion and may help prevent colorectal cancer.
Additionally, its bioactive compounds like hydrolysate and peptides were found to have protective effects by reducing inflammation and inhibiting cancer cell growth.
A study on mice found that diets with 10–20% cooked chickpeas helped reduce colon cancer development. Mice on a 20% chickpea diet had fewer tumors, lower inflammation, and less body weight loss. The protective effects were most noticeable by week 7.
However, more research is needed to confirm whether chickpea or its bioactive compounds like peptides and hydrolysates can effectively prevent cancer.
9. May Boost Energy Levels
Chana dal boosts energy levels due to its high content of complex carbohydrates and protein.
The complex carbs provide a steady release of glucose, preventing energy spikes and crashes. Protein helps sustain muscle mass and repair, contributing to overall vitality.
Additionally, chana dal is rich in dietary fiber, which supports digestive health and prolongs satiety, keeping energy levels stable throughout the day. It also contains B-vitamins, which play roles in energy production and reducing fatigue.
Additionally, chana dal contains methionine amino acid, which provides energy by improving cell activity.
Including chana dal in meals can help maintain energy levels throughout the day and prevent energy crashes.
Incorporating Chana Dal into Your Diet
Now that we’ve explored the chana dal benefits for health, let’s discuss how you can incorporate this nutritious legume into your diet
- Soups and Stews: Chana dal adds texture and protein to soups and stews. Try adding cooked chana dal to your favorite vegetable soup or lentil stew for a hearty and nutritious meal.
- Curries and Dals: Chana dal is a staple ingredient in many Indian curries and dals. Cooked chana dal pairs well with spices such as cumin, turmeric, and coriander, adding flavor and substance to vegetarian and non-vegetarian dishes alike.
- Salads: Sprouted chana dal makes a nutritious addition to salads. Toss cooked or sprouted chana dal with mixed greens, vegetables, and a light vinaigrette for a refreshing and satisfying salad.
- Snacks: Roasted chana dal, also known as chana dal namkeen, makes a delicious and healthy snack option. Roast chana dal with spices and seasoning until they become crispy and golden brown for a crunchy and flavorful snack.
- Baked Goods: Chana dal flour can be used as a gluten-free alternative to wheat flour in baking. Use chana dal flour to make pancakes, bread, cookies, and other baked goods for a nutritious twist on your favorite recipes.
Takeaways
Chana dal is not only delicious but also incredibly nutritious, offering a multitude of health benefits. Chana dal offers numerous benefits ranging from supporting heart health and regulating blood sugar levels to promoting digestive health and boosting energy levels, which deserves a place in your diet.
By incorporating chana dal into your meals and snacks, you can enjoy its numerous health benefits while indulging in flavorful and satisfying dishes.
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References:
- U.S. Department of Agriculture FoodData Central
- National Institutes of Health (NIH) Office of Dietary Supplements Factsheet on Iron
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