Glycemic Index of Urad dal: 43, Glycemic Load 7.6
Also known as split black lentils, urad dal is creamy white and somewhat bland. When boiled, the dal has an unusual mucilaginous texture. The glycemic index of Urad dal is 43 which falls under low glycemic index range. The glycemic load for 30 grams of raw urad dal is 7.6. Being a rich source of iron, black gram dal helps in increasing your Red blood cells which is very important in carrying oxygen to different parts of your body, thus improves your energy levels.
Is Urad dal safe for diabetics?
It is very important to manage the carbohydrate count in your entire diet to control and manage diabetes. Perks of including urad dal in your diet is the high fiber content. This leads to slow absorption of nutrients in the bloodstream. Thus proves to release blood glucose levels slowly. Potassium in Urad Dal is known to reduce constriction of the blood vessels, hence controls your blood pressure.
Is Urad dal suitable for weight loss?
30 grams of urad dal contains 7.4 grams of proteins is the most filling food to have. The more you feel satiated the less is your calorie intake. Thus helps in weight loss goals. Urad dal provides you around 100 calories with 3.5 grams of fiber in 30 grams of raw urad dal. The fiber in the urad dal will make you feel satiated for a longer period of time. Hence your appetite is under control leading to reduced overall calorie intake.
Can you suggest some healthy Urad Dal recipes?
Yes, there are lots of recipes using urad dal. We suggest zero oil khatta urad dal recipe, Gujarati style urad dal, basic urad dal recipe and urad dal with spinach.
Basic Urad Dal Recipe
Urad Dal + Roti
Combine urad 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.