Glycemic index of Bengal gram, Chana Dal: 8

Bengal gram also known as chana dal is baby chickpeas that has been split and polished which is delicious, nutritious and easy to digest. Apart from being used in soups, salads, curries, dal preparations, savouries, sweets and rice dishes, the legumes are also roasted and powdered into flour (besan), another ingredient that is widely used in almost every province of India. 

Chana Dal Pancakes

Is Bengal gram safe for diabetics?

The glycemic index of raw Bengal gram dal is extremely low around 8 which makes it super food for diabetics. This is best understood by the glycemic load which is only 1.4 that depends on the carbohydrate content in 1 serving of raw chana dal (approx. 30 grams) .i.e. around 17.9 grams. The high fiber content of the dal allows slow release of glucose into the bloodstream and manages your blood sugar levels. Since it has negligible amount of fats, helps in lowering your cholesterol levels. It also contributes in managing your blood pressure.

Palak Chana Dal

Is Bengal gram suitable for weight loss?

Chana dal is fat and cholesterol free which will help you in losing some extra pounds. It is also rich in protein so you can combine your dal with any cereal like Jowar Roti, Bajra Roti, Whole Wheat Roti to make it complete protein. The fiber content of raw chana dal is 4.6 which will keep you full for a longer period of time and controls your appetite. Hence less calorie intake.

Mixed Sprouts and Chana Dal Tikki

Is Chana Dal healthy? 

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. 

Basic Chana Dal Recipe

Can you suggest some healthy chana dal recipes?

For snacks, chana dal pancakes is also diabetic friendly. Prorein rich and iron rich chana dal with cucumber is healthy. For a dry sabzi there is french beans and chana dal stir fry.

Chana Dal with Cucumber

DAL + ROTI (cereal) enhances protein value

Combine chana dal with  bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti, whole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajra, jowar, ragi, buckwheat, barley or whole wheat to enhance the protein value. 

Paushtic Roti