Most traditional Indian meals are incomplete without a hot bowl of dal or pulses — perhaps one of the most popular and valuable ingredients in Indian cuisine.
Pulses are a staple in most Indian households for a reason. They offer several nutrients, including protein, complex carbs, fibre and other micronutrients. Additionally, pulses and dal make for a comforting and delicious food that can be quickly prepared without too many ingredients (unless you're trying to make something like dal makhani or sambhar).
For Indian vegetarians and vegans, dal is usually their primary source of protein. With nearly 40% of India's population being vegetarian or vegan, India has become the largest producer and consumer of dal worldwide, with nearly 25 million tons of dal being consumed by Indians!
Dals come in various types, differing in flavours, colour, and sizes. They are thought to be one of the best plant protein sources, which also makes them extra popular among weight-loss seekers. Similarly, other pulses, such as rajma (kidney beans) and chhole (chickpeas), are also made on a regular basis in Indian households.
In this blog, we will explore dals and pulses for weight loss and see which dal is best if you're trying to shed a few kilos!
Table of Contents
- Are Pulses Good For Weight Loss? How Do They Help With Weight Loss?
- What Is Ideal Pulse For Weight Loss? 7 Best Pulses For Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Are Pulses Good For Weight Loss? How Do They Help With Weight Loss?
When you eat pulses at least once every day, they can offer a wealth of health benefits. They are rich in protein, fibre, and micronutrients like potassium, magnesium, iron, and copper. Oh, and they’re also low in fat!
These nutrient-packed legumes contain phytochemicals that may reduce the risk of certain cancers and diseases. A typical serving of pulses (like chickpeas, dal, or red beans) provides 9-12 grams of protein per 100g, making them an excellent vegetarian choice for weight loss.
Pulses also have a low glycemic index, which means they don’t spike blood sugar. This further helps one control appetite, reduce overeating, and avoid calorie-heavy Indian foods.
Weight loss fibre foods, like pulses, promote fullness by slowing digestion, while the protein triggers stomach hormones that signal satiety. Some studies suggest that including just three-quarters of a cup of pulses daily can lead to weight loss. One meta-study found that regular consumption of pulses also helps prevent weight gain over time.
Research further supports the weight loss benefits of pulses. The American Journal of Clinical Nutrition published a study that showed that people who added legumes to their daily diet lost, on average, 0.34 kg (0.75 lb) over six weeks compared to those who did not.
Apart from being an excellent part of a weight loss plan, legumes are cholesterol-free, low in saturated fat, and have been shown to reduce the risk of chronic illnesses like heart disease, hypertension, and type 2 diabetes.
Also Read: Don’t Cut Down On Fat Altogether! Include These 4 Types Of Healthy Fats For Weight Loss
What Is Ideal Pulse For Weight Loss? 7 Best Pulses For Weight Loss
Which pulses help in weight loss? Although all pulses are great for weight loss, there are some that may have a greater advantage due to the nutrient content. Here are the best pulses for weight loss:
1. Moong Dal |
| Moong Dal is a highly nutritious, easy-to-digest pulse that aids in weight loss and offers various health benefits. |
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Also Read: 10 Easily Accessible Healthy Foods For Weight Loss To Add To Your Diet!
2. Chickpeas |
| Chickpeas are also known as kabuli chana or chhole. They are a nutrient-packed legume that promotes healthy digestion, strong bones, and weight loss. |
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3. Masoor Dal |
| Masoor dal is a nutrient-dense food with multiple health benefits, offering a powerful aid for weight loss and overall well-being. |
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Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
4. Toor Dal |
| Toor, or arhar, dal is an excellent source of plant-based protein, rich in essential nutrients and particularly beneficial for those managing diabetes and heart health. |
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5. Kulthi Dal (Horse Gram) |
| Kulthi dal is a powerhouse legume that aids in weight loss and offers several health benefits, including reducing the risk of kidney and stomach stones. |
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6. Navy Beans |
| Navy beans (or white beans or Mangalore beans) are a nutrient-packed legume that can help promote fullness, reduce hunger, and support heart health. |
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7. Black Beans |
| Black beans are a powerhouse of protein, fibre, and antioxidants, making them a top choice for weight loss and overall health. |
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Dietitian’s Recommendation
Pulses, beans, lentils and peas are great for your health and even weight loss.
For weight loss, I recommend having at least 2-3 bowls of dal and beans in a day. Try not to add a heavy tadka as that can add excess oil and increase calorie intake. You can add onions, tomatoes, and other masalas to give it more flavour or mix different dals together for a unique taste.
I would also recommend having sprouted dal by making a sprouted salad, which can be a great evening snack for weight loss. You can even add sprouts to various dishes like upma, noodles, etc.
Dt. Lavina Chauhan
The Final Say
If you're looking to lose weight, incorporating legumes into your diet can be a great way to go about it. Pulses are high in protein, fibre and other nutrients. Additionally, they can promote feelings of fullness and reduce appetite, contributing to a calorie deficit.
So next time you plan your meals, consider adding moong dal, masoor dal, toor dal, kulthi dal, mix dal, black beans, chickpeas, peas or beans for a delicious and nutritious boost.
FAQs
1. Which is the high protein pulses for weight loss?
Moong dal is one of the highest protein pulses for weight loss, offering a rich source of plant-based protein and fibre.
2. How much pulses should a person eat?
A person should consume 30 grams of pulses per day if non-vegetarian and 60-70 grams if vegetarian.
3. What are ways to add more dal to my diet?
You can add more dal to your diet by incorporating it into soups, curries, khichdi, salads, or even as a filling in wraps and sandwiches.
References
- https://pulses.org/pulses-weight-management
- https://bnborganics.com/blogs/news/what-are-the-best-pulses-for-weight-loss?srsltid=AfmBOopmfe4Q23Gi9WHc_R9ltlrEObMXUqWfJA9XYiREMu8TCYNwa5Lx
- https://www.ndsu.edu/agriculture/extension/publications/pulses-perfect-food-healthy-eat-healthy-grow-peas-lentils-chickpeas
- https://nutriactivania.com/healthiest-dal-weightloss-indian-diet/
- https://m.economictimes.com/industry/healthcare/biotech/healthcare/5-high-protein-dals-for-weight-loss/masoor-dal/slideshow/107724807.cms
- https://teamnutrition.ca/blog-nutritionist-dietitian/benefits-pulses-and-how-incorporate-them-your-diet
- https://timesofindia.indiatimes.com/life-style/food-news/world-pulses-day-the-1-food-you-need-to-keep-in-your-kitchen-for-weight-loss/photostory/78995203.cms?picid=78995216
- https://www.onlymyhealth.com/pulses-for-weight-loss-include-these-3-pulses-in-your-diet-to-cut-the-belly-fat-1568808066
- https://www.tilda.com/en-in/blog/health-dietary/why-pulses-are-good-for-you/
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