9 Miraculous Benefits of Chana Dal

Chana Dal Benefits

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.

1. The hulling involves removing the outer skin of the clean dried chickpeas, usually done using machinery that separates the skin from the inner seed.
2. 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.
3. 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 chana dal benefits for health, its nutritional value and how to incorporate this nutritious legume into your diet.

Nutritional Value

Here’s the nutritional value of chana dal per 100 grams:

• Calories: 384 kcal
• Protein: 21 g
• Total Fat: 6.4 g
• Carbohydrates: 60 g
• Fiber: 17 g
• Calcium: 80 mg (8% Daily Value (DV))
• Iron: 3.6 mg (20% DV)

Health Benefits 

Here are the chana dal benefits for health.

1. A Great Source of Plant-based Protein

One of the renowned benefits of chana dal is its rich protein content.

With around 21 grams of protein per 100 grams, it is an excellent plant-based protein source, 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 such as hypocholesterolemic, antifungal, anti-inflammatory, anti-obesity, antioxidant, hypoglycemic, and antihypertensive.

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.

They are rich in flavonoids and polyphenols, which are powerful antioxidants. The amount of these compounds varies with the chickpea’s color: darker chickpeas generally have higher levels of these antioxidants.

A report reveals that the content of flavonoids, total phenolics, and anthocyanins in chickpeas with dark colored was higher as compared to those with light-colored skin.

A study reported that the major phenolic compounds present in chickpeas are flavonoids, phenolic acids, and condensed tannins.

These compounds play an important role in the prevention and elimination of reactive oxygen species (ROS) from blood.

Eliminating ROS helps reduce oxidative stress, which can prevent cellular damage, inflammation, and chronic diseases. This promotes overall health and protects against conditions like cancer and cardiovascular diseases.

Phenolic compounds have other health benefits such as anti-inflammatory, anti-thrombotic, immune-modulating, anticarcinogenic, antioxidant, cardioprotective, anti-ulcer, anti-atherogenic, analgesic agents, anti-microbial, and anti-allergenic.

Adding chana dal to your diet can help manage chronic diseases due to its antioxidant properties.

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 3.6 milligrams of iron, which contributes 20% of the daily recommended intake.

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 contain antinutrients that inhibit the absorption of minerals like iron in the body. However, these antinutrients can be reduced by cooking, soaking, sprouting and fermentation.

Consuming chana dal can help prevent anemia and support overall health.

4. May Support Cardiovascular Health 

High blood pressure and elevated LDL (low-density lipoprotein) are two primary risk factors of cardiovascular diseases.

Recent research suggests that the consumption of chickpea has been associated with a reduction of blood lipid level due to their high fiber and low fat content.

In an animal study, mice were fed with (150 mg/kg) of hydrolysate obtained from chickpea albumin with a high-fat diet. The result showed an increase in HDL (high-density lipoprotein) cholesterol levels by 46.75, 36.55, 48.53, and 15.34%, respectively, and a decrease in total triglycerides in serum, LDL cholesterol, and cholesterol levels.

Another study revealed a 50% reduction in the cholesterol level by the consumption of chickpea hydrolysate.

Chickpeas also contain bioactive compounds like peptides and fatty acids like linoleic acid and oleic acid, which may control blood pressure levels.

Linoleic acid regulates smooth muscle contraction, lowering blood pressure through the production of prostaglandins.

Some peptides found in foods like legumes 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.

Research found that four peptides from enzymatic hydrolysate of chickpea protein could effectively block ACE, with an IC50 of 0.1 mg/mL. Another study showed a chickpea hydrolysate with similar effects, having an IC50 of 140 µ/mL.

IC50 represents the concentration at which the substance inhibits a specific biological or chemical function by 50%. Lower IC50 values indicate higher potency.

However, more animal models and clinical studies are required to check the role of peptides in ACE inhibition.

5. Regulates 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.

Feeding diabetic rats chickpea seeds at 400 mg/kg significantly lowered their triglyceride and glucose levels.

In a study involving 1,997 participants from Ecuador, it was found that eating more legumes was linked to a lower chance of occurrence metabolic syndrome and type 2 diabetes. This means that the more legumes people ate, the less likely they were to develop these health problems.

This makes it an excellent choice for individuals with diabetes or those looking to manage blood sugar levels.

6. May Aid in Weight Management

Pulses 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.

Chana dal is also 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 meta-analysis of studies on diets high in legumes found that eating 134 grams of legumes per day for 6 weeks led to a weight loss of 0.34 kg on average, compared to not eating legumes. This result was consistent with previous findings showing that such diets help reduce weight.

Including chana dal in meals can help you feel full for longer and reduce overall calorie intake.

7. Promotes 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

In an animal study, mice were fed with chickpea albumin hydrolysate formed by alcalase followed by Flavourzyme (100 mg per kilogram of body weight/day). The results showed significant inhibition and reduction in the number of tumors in mice.

However, more research is needed to confirm the role of chickpea peptide and hydrolysate in cancer prevention.

9. May Boost Energy Levels

Chana dal, or split chickpeas, 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. Its micronutrients, including iron and magnesium, also play roles in energy production and reducing fatigue.

Chana dal contains methionine amino acid, it 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:

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