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. Including Toor Dal in your diet can help you meet your iron and calcium needs, and its rich folic acid content supports fetal growth and helps prevent birth defects. The high dietary fibre and protein in Toor Dal help control hunger, slow down digestion, support weight loss, manage diabetes, and lower cholesterol levels. Additionally, Toor Dal is packed with vitamins and minerals like magnesium, manganese, phosphorus, potassium, sodium, and zinc, all of which contribute to better physical and mental health. Know more about this fruit, its nutritional profile, uses, benefits of Toor daal and much more.
Toor Dal Nutritional Value per 100gm
Toor Dal or Pigeon pea is an incredible source of proteins, carbs, 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. This means it helps in protecting the body against infections caused by bacteria, fungi, and other pathogens.
- Antibacterial Activity: The antibacterial properties of Toor Dal make it effective in fighting bacterial infections. Consuming it regularly can help reduce the risk of illnesses caused by harmful bacteria.
- Hypocholesterolemic Effects: Toor Dal is known to help lower cholesterol levels. Its high fibre content helps in reducing bad cholesterol (LDL) while promoting good cholesterol (HDL), contributing to better heart health.
- 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.
- 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.
- Anticancer Activity: Certain compounds in Toor Dal exhibit anticancer properties. These compounds can help in preventing the growth and spread of cancer cells, offering protective benefits against some types of cancer.
- Hepatoprotective Effects: Toor Dal supports liver health by protecting it from toxins and damage. Its hepatoprotective effects can help maintain liver function and prevent liver-related diseases.
- Anthelmintic Activity: Toor Dal has anthelmintic properties, which means it can help expel parasitic worms from the body. This is particularly beneficial in preventing and treating infections caused by intestinal parasites.
- 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.
Top 10 Benefits of Toor Dal
Toor Dal helps assist in growth. It is loaded with high protein content, which is required for growth and development. It is essential for the formation of cells, tissues, muscles and bones. It also assists in the healing process and cell regeneration in the body. This legume is also high in folic acid which promotes foetal growth and prevents the risk of congenital birth defects of the foetus. One cup of cooked pigeon peas possesses 11 grams of protein. Here are other Toor Dal benefits:
- 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.
- Boosts Immunity: Eating Toor Dal, especially in its raw form, helps boost your immune system. It retains more nutrients when raw, and its vitamin C content stimulates the production of white blood cells and acts as an antioxidant, promoting overall wellness and stronger immunity.
- 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.
- 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.
- 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.
- Treats Malaria: Toor Dal has been traditionally used to help in the treatment of malaria. Its natural compounds can aid in reducing the symptoms and improving recovery time from this parasitic infection.
- 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.
- Treats Stomatitis or Sores in Mouth: Toor Dal is effective in treating stomatitis, or mouth sores, due to its anti-inflammatory properties. Consuming it can help soothe the pain and promote faster healing of the sores.
- Helps Cure Jaundice, Cough, and Bronchitis: Toor Dal is beneficial in managing jaundice by supporting liver function and detoxification. Additionally, its anti-inflammatory and soothing properties help in alleviating symptoms of cough and bronchitis.
- Promotes Wound Healing: Rich in essential nutrients, Toor Dal aids in wound healing. Its antimicrobial and anti-inflammatory properties help in preventing infections and speeding up the recovery process of wounds.
Other Uses for Toor Dal
The other potential Toor Dal uses includes:
- Toor Dal for Baldness: Applying a paste of Toor Dal on the scalp can help with baldness. Its nutrients nourish the hair follicles, promoting hair growth and reducing hair fall.
- Skin: Toor Dal can be used in face masks to enhance skin health. Its natural properties help to exfoliate the skin, reduce blemishes, and provide a healthy glow.
- Toor Dal for Blood Disorders: Drinking tea made from Toor Dal seeds, flowers, and leaves may help soothe inflammation and manage blood disorders. This tea supports overall blood health and helps in reducing related symptoms.
- Toor Dal for Upper Respiratory Infections: A soothing tea made from Toor Dal flowers can benefit upper respiratory infections. It helps reduce inflammation and provides relief from symptoms like congestion and sore throat.
- Toor Dal for Anaemia: Toor Dal is rich in folate, which is crucial for preventing anemia and neural tube defects in unborn babies. A single cup provides about 110% of the daily recommended amount of folate, making it an excellent choice for maintaining healthy blood levels.
- Toor Dal for Urinary Tract Infections: Consuming Toor Dal can help prevent and manage urinary tract infections. Its natural antibacterial properties support the urinary system, reducing the risk of infections and promoting overall urinary health.
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 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: Eating too much Toor Dal can increase uric acid levels in the body, potentially triggering gout symptoms. If you have gout or are at risk, it’s important to manage your intake of Toor Dal and other high-purine foods.
Precautions to Take with Toor Dal
If you have kidney stones, limit your intake of Toor Dal as it is high in oxalates which can contribute to stone formation. If you have severe digestive issues or conditions like irritable bowel syndrome (IBS), the high fibre content in Toor Dal might aggravate your symptoms. Introduce it slowly and observe how your body reacts.
Conclusion
Toor dal nutrition is a powerhouse, offering a rich source of protein, fibre, and essential vitamins and minerals essential for a healthy diet. This delicious dal also offers numerous health benefits, including aiding in cholesterol reduction, diabetes management, treating diarrhoea, jaundice, and mouth sores. It is particularly beneficial during pregnancy for foetal growth. It is an excellent choice for those looking for home remedies for weight loss, malaria, and jaundice.
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 boing the dal, add spices like ginger, cumin, or asafoetida to aid digestion and reduce gas formation.