Nutritional Facts of Chana Dal Aur Gur Chawal, Calories in Chana Dal Aur Gur Chawal

by Tarla Dalal
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Indian Party

How many calories does one serving of Chana Dal aur Gur Chawal have?

One serving of Chana Dal aur Gur Chawal gives 405 calories. Out of which carbohydrates comprise 266 calories, proteins account for 36 calories and remaining calories come from fat which is 103 calories. One serving of Chana Dal aur Gur Chawal provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view serving of Chana Dal aur Gur Chawal recipe. Chana Dal aur Gur Chawal is a sumptuous combination of spicy chana dal served with aromatic jaggery-sweetened rice. The gur chawal imbibes the flavour and aroma of fennel and cardamom beautifully, in such a way that it kindles ones appetite. It is such a lip-smacking meal you are sure to over-eat, but worry not – an assortment of ingredients like hing, saunf and black salt will aid digestion.

Is Chana Dal aur Gur Chawal healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

2.Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

 

3. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

4. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

2. Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

3. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Chana Dal aur Gur Chawal?

No, this recipe is not good for diabetics, heart and weight loss. When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts and but daibetics need to avoid it. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

Can healthy individuals have Chana Dal aur Gur Chawal?

No. Not healthy. 

Chana Dal aur Gur Chawal is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

5. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 405 calories that come from one Chana Dal aur Gur Chawal?

Walking (6 kmph) = 2 hrs 2 mins

Running (11 kmph) = 41 mins

Cycling (30 kmph) = 54 mins       

Swimming (2 kmph) = 1 hr 9 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy405 cal20%
Protein9.1 g17%
Carbohydrates66.6 g22%
Fiber6.4 g26%
Fat11.4 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A265.4 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C4.4 mg11%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)53 mcg26%
MINERALS
Calcium47.5 mg8%
Iron2.7 mg13%
Magnesium70.3 mg20%
Phosphorus168 mg28%
Sodium27.1 mg1%
Potassium287.1 mg6%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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