Toor Dal
Legumes are highly valued for their nutritional benefits, especially their high protein content, energy, and essential vitamins and minerals. Among these, Pigeon Pea, also known as Toor Dal, Arhar, or Red Gram, is widely grown and enjoyed in India.
Toor dal nutrition is impressive, boasting high protein, fibre, and essential vitamins, which are essential for growth and overall health. It offers a rich profile of plant-based protein, fiber, and essential nutrients like iron, folate, magnesium, phosphorus, potassium, and B vitamins. Its nutritional qualities make it valuable for supporting bodily growth, fetal development, and metabolic health.
Continue reading to know more about this legume, its nutritional profile, uses, benefits of Toor dal, and more.
Toor Dal Nutritional Value per 100gm
Toor Dal or Pigeon pea is an incredible source of proteins, carbs and vitamins and minerals like magnesium, manganese, phosphorus, potassium, sodium and zinc. Here is the Toor Dal nutritional value per 100 gm:
| Nutrients | Nutritional Value per 100 gm |
| Calories | 343 kcal |
| Total Fat | 1.5 g |
| Total Carbohydrate | 63 g |
| Protein | 22 g |
| Sodium | 17 mg |
| Potassium | 1392 mg |
| Calcium | 0.13 mg |
| Iron | 28% |
| Magnesium | 45% |
| Vitamin B6 | 15% |
Properties of Toor Dal
Here are the properties of Toor Dal that make it a valuable legume:
- Antimicrobial Activity: Toor Dal contains compounds that can inhibit the growth of various microbes. However, strong data from human studies are lacking..
- Hypocholesterolemic Effects: Toor Dal is may be effective in helping lower cholesterol levels. The fibre, protein, and low glycemic index (~29) may help lower cholesterol and stabilize blood sugar, though stronger human trials are needed.
- Antidiabetic Effects: For those managing diabetes, Toor Dal can be beneficial due to its low glycemic index. It helps in regulating blood sugar levels by slowing down the absorption of sugars into the bloodstream.
- Neuroactive Properties: Toor Dal contains nutrients that support brain health. Its consumption can help improve cognitive function, enhance memory, and protect against neurodegenerative diseases. However, strong clinical evidence in humans is limited.
- Antioxidant Activities: Rich in antioxidants, Toor Dal helps combat oxidative stress in the body. These antioxidants neutralise free radicals, reducing the risk of chronic diseases and promoting overall health.
- Glycemic Activity: Due to its low glycemic index, Toor Dal helps maintain stable blood sugar levels. It provides a steady release of energy, making it an excellent food choice for those needing to manage their blood glucose levels.
Also Read: Types of Dal in India: Nutrition, Benefits, and Uses
Top 9 Benefits of Toor Dal
Here are some Toor Dal benefits:
1. Improves Digestion:
Toor Dal is packed with dietary fibre, essential for good digestion. This fibre adds bulk to stools, making bowel movements easier and reducing issues like constipation, cramping, bloating, and diarrhoea. It also enhances the absorption of nutrients, ensuring your digestive system works efficiently.
2. Boosts Immunity:
Eating Toor Dal, especially in its raw form, helps boost your immune system. It retains more nutrients when raw, and its vitamin content stimulates the production of white blood cells and acts as an antioxidant, promoting overall wellness and stronger immunity.
3. Helps in Weight Loss:
Toor Dal is low in calories, cholesterol, and saturated fats, making it a healthy choice for weight loss. Its high fibre content keeps you fuller, increases your metabolism, and helps prevent weight gain by converting nutrients into energy rather than storing them as fat.
4. Lowers Blood Pressure:
Toor Dal is rich in potassium, a key mineral that acts as a vasodilator, reducing blood vessel constriction and lowering blood pressure. Adding it to your diet can help manage hypertension and reduce the risk of cardiovascular diseases.
5. Lowers Cholesterol:
The dietary fibre and potassium in Toor Dal help maintain a healthy heart. Potassium reduces the strain on the heart by lowering blood pressure, while dietary fibre balances cholesterol levels, preventing conditions like atherosclerosis.
6. Treats Malaria:
Chalcones show potential antimalarial activity in plants, yet human efficacy is unproven. Please note that this is definitely not a substitute to proper medical treatment. If you are suffering from malaria, please follow your doctors ‘ advice.
7. Controls Diarrhoea:
The high fibre content in Toor Dal helps regulate bowel movements and control diarrhoea. It works by adding bulk to the stool and absorbing excess fluids, providing relief from this condition.
8. Helps Cure Jaundice, Cough, and Bronchitis:
Hepatoprotective and anti-inflammatory properties are suggested, but evidence in clinical settings is limited.
9. Promotes Wound Healing:
Rich in essential nutrients, Toor Dal might help in wound healing. Its antimicrobial and anti-inflammatory properties help in preventing infections and speeding up the healing process of wounds.
How to Use Toor Dal?
Toor Dal is a staple in Indian cuisine and is used in a variety of delicious and nutritious dishes. Here’s how you can use Toor Dal to make different dishes in your kitchen:
- Dal Tadka
- Sambhar
- Khichdi
- Puran Poli
- Dal Fry
- Rasam
- Toor Dal Soup
- Traditional Indian Sweets such as laddu and halwa, where the dal is cooked with ghee, sugar, and cardamom to create rich, melt-in-your-mouth treats.
Side Effects of Toor Dal
Toor Dal is generally safe when consumed in moderation. If consumed excessively, it can cause a few side effects. Here are some potential Toor Dal side effects when consumed in excess:
- Gas and Bloating: Toor Dal is high in fibre, which is great for digestion but can sometimes cause gas and bloating. If you’re not used to a lot of fibre, you might experience some discomfort after eating it.
- Kidney Stones: Toor Dal contains oxalates, which can contribute to the formation of kidney stones if consumed in large amounts. It’s wise to eat it in moderation, especially if you’re prone to kidney stones.
- Gout: Increased purine intake could affect gout, though toor dal is moderate in purines.
Precautions to Take with Toor Dal
Those prone to kidney stones, IBS, or gout should consume Toor Dal in moderation and soak it before cooking to improve digestibility and reduce anti-nutrients.
Conclusion
Toor dal nutrition is a rich source of protein, fibre, and essential vitamins and minerals. This delicious dal also offers numerous health benefits, including aiding cholesterol reduction, diabetes management, and managing diarrhoea. It is particularly beneficial during pregnancy for foetal growth.
FAQs
Toor Dal is also known as pigeon pea, red gram, and arhar dal.
Chana dal and Toor Dal are not the same; they are different types of lentils. Chana dal is made from split chickpeas, while Toor Dal is made from split pigeon peas.
If you do not have digestive problems or kidney stones, you can eat Toor Dal daily as part of a balanced diet.
Eating Toor Dal daily provides essential nutrients like protein, fibre, and vitamins, supporting digestion and heart health. Additionally, it may help regulate blood sugar levels, and aid in weight management.
Toor Dal is rich in various vitamins, including vitamin B1 (thiamine), vitamin B9 (folate), and vitamin B6 (pyridoxine), which are essential for energy production, cell growth, and overall health. It also contains small amounts of vitamin K and vitamin C.
To reduce gas from Toor Dal, soak it in water for several hours before cooking to help break down complex sugars that can cause gas. While boiling the dal, add spices, like ginger, cumin, or asafoetida to aid digestion and reduce gas formation.
References
- Balakrishnan, P., & Balasubramanian, D. (2023). Traditional to modern food consumption pattern shifts in the Toda tribal community. ResearchGate. https://www.researchgate.net/publication/388688571_Traditional_to_Modern_Food_consumption_Pattern_Shifts_in_the_Toda_Tribal_Community
- Indianjournals.com. (n.d.). https://www.indianjournals.com/ijor.aspx?target=ijor:jdfhs&volume=37&issue=3&article=008
- Haji, A., Teka, T. A., Bereka, T. Y., Andersa, K. N., Nekera, K. D., Abdi, G. G., Abelti, A. L., & Urugo, M. M. (2024). Nutritional Composition, Bioactive Compounds, Food Applications, and Health Benefits of Pigeon Pea (Cajanus cajan L. Millsp.): A Review. Legume Science, 6(2). https://doi.org/10.1002/leg3.233
- Singh, I. P. (2016). Nutritional benefits of pigeonpea. In Springer eBooks (pp. 73–81). https://doi.org/10.1007/978-81-322-2716-8_7