With the current global preoccupation with weight, losing it is an important goal for many. This is mainly because being overweight or obese can lead to serious health risks. Therefore, healthy weight management and an active lifestyle are essential to promote health and well-being.
When it comes to deciding what foods to eat for weight loss, Indian cuisine is a great option. Its unique spices and flavors make the dishes truly delicious. Moreover, they are not only tasty but also perfect for the body.
As an agro-nation, India offers a variety of choices throughout the year, providing people with a great selection of organic produce to include in their daily diet.
Chana dal, also known as split chickpeas in English, is a type of lentil that is a staple in every Indian household. But does chana dal promote weight loss or help with weight management?
According to research, the answer is yes – this legume can help with weight loss due to its nutritional content. Chana dal contains fiber and complex carbohydrates, which can help reduce cravings and reduce fat. Additionally, there are many other benefits associated with chana dal that can help support weight loss.
Chana Dal Nutrition Profile for Weight Loss
It is essential to be aware of the nutritional profile that your diet contains, better to make informed decisions regarding your health. To ensure you get the benefits of chana dal, consult a nutritionist. Chana dal is an excellent source of nutrients, making it an ideal choice for those wishing to lose weight.
Chana dal is a type of lentil commonly used in Indian cooking. It is made from split chickpeas and has a yellow color and a slightly sweet, nutty flavor. Chana dal is a good source of several nutrients, including:
- Protein: Chana dal is a good source of plant protein, which is essential for building and repairing tissues, enzymes, hormones, and other body molecules.
- Fiber: Chana dal is high in fiber, which can help promote regular bowel movements and prevent constipation. It can also help lower cholesterol levels and regulate blood sugar.
- B vitamins: Chana dal is a good source of B vitamins, which are essential for energy metabolism, nerve function and the production of red blood cells.
- Iron: Chana dal is a good source of iron, which is needed to transport oxygen from the lungs to the rest of the body. Iron is essential for menstruating women and vegetarians at risk of iron deficiency.
- Other nutrients: Chana dal is a good source of other nutrients, including calcium, potassium, and zinc.
Overall, chana dal is a nutritious addition to a balanced diet, and it can be enjoyed in various dishes, such as soups, stews, and curries.
Benefits of Chana Dal for Weight Loss
If you’re looking to shed a few extra pounds, roasted chana dal can be a tasty and nutritious addition to your diet. This legume offers benefits that can help you achieve your weight loss goals.
Here are some of the benefits that roasted chana dal can provide:
House of polyunsaturated and monounsaturated fats
It’s no secret that bad cholesterol, usually from saturated fat, induces weight gain. But on the other hand, the good cholesterol, composed mainly of unsaturated fats, helps with weight loss and reduces the risk of cardiovascular disease.
Nutritionists claim that 70% of the fats in chana dal are unsaturated. These unsaturated fats help eliminate excess body fat and promote heart health. Additionally, a to study says unsaturated fats help reduce heart-related risks.
Promotes satiety
It is essential to know that restricting food intake can lead to weight loss. Many may feel the need to snack throughout the day, especially before and after meals. Eating a healthy snack when these cravings strike is okay, but it’s essential to avoid overeating.
Research has shown that consuming more fiber can help with weight loss. This is because dietary fiber is digested slowly in the body, which means there is less of a tendency to feel hungry. Thus, the appetite decreases. Fortunately, chana dal is an excellent source of dietary fiber.
An abundance of protein for increased metabolism
Consuming chana dal protein can help promote overall health and fitness. Protein provides energy, maintains your satiety, improves metabolism and reduces food cravings. As a result, it can aid in weight loss. That to study )The Role of Protein in Weight Loss and Maintenance) explains that eating foods high in protein can help with weight loss.
Nutrients to reduce the risk of overweight
The World Health Organization (WHO) points out that being overweight or obese can lead to several chronic disorders. Some common conditions include diabetes, cardiovascular problems, hypertension, and kidney failure. Therefore, it is crucial to ensure that one should keep the risks of overweight at bay by incorporating healthy seasonal foods and promoting a healthy lifestyle.
An effective way to achieve this is to include chana dal in the diet. Chana dal contains many nutritional components that can help reduce the risk of many chronic disorders.
For example, protein helps maintain blood sugar and kidney health, while fiber boosts digestion and gut health. Additionally, chana dal also contains good fats that provide heart health benefits.
Is Chana Dal good for weight loss?
When it comes to managing your weight, healthy living is key, including diet and exercise. So if you’re looking for food to help you achieve your weight loss goals, chana dal is a great option. This legume can help promote weight loss in the following ways:
- With a moderate amount of calories, chana dal provides the body with energy-promoting components. This makes it an excellent source of energy while following a strict diet.
- Chana dal contains high levels of protein, making it an ideal partner for a high protein diet.
- As a low glycemic index food, with a score of 28, chana dal helps maintain healthy cholesterol levels. In addition, it reduces the risk of weight gain, diabetes and heart disease.
- It is also an excellent source of dietary fiber, which aids digestion and aids in weight loss.
- Since chana dal contains good fats, it does not raise bad cholesterol (LDL), which can lead to weight gain and heart problems.
Note from The Fitness Freak
Chana dal, or split chickpeas, can be a nutritious and healthy addition to a weight loss diet. It’s high in protein, fiber, and other essential nutrients, and it can help reduce appetite and promote feelings of fullness, which can help with weight management. However, it is crucial to keep in mind that weight loss is ultimately the result of the balance between calorie intake and expenditure. It is therefore essential to pay attention to the size of the portions and to consider the other foods that you consume. Maintaining a healthy and balanced diet with regular physical activity to promote weight loss is essential.
Healthy Ways to Consume Chana Dal for Weight Loss
There are several ways to incorporate chana dal into a healthy diet for weight loss:
- As a protein-rich alternative to meat: Chana dal can be used as a vegetarian protein source in place of meat in dishes such as stews, curries and soups.
- As a replacement for refined grains: Chana dal can be used to make a nutritious alternative to refined grains like white rice or pasta. For example, chana dal can make a grain-free pilaf by cooking the dal with vegetables and spices.
- In salad: Chana dal can be cooked and cooled, then tossed into a salad with vegetables for a protein-rich and satisfying meal.
- As a snack: Roasted chana dal can be a healthy and satisfying snack when eaten in moderation.
Conclusion
Having high LDL cholesterol levels and being overweight can harm your overall health. This can disrupt your body’s metabolism.
Over the long term, if left unchecked, being overweight can lead to obesity, which in turn can lead to cardiovascular problems, kidney failure, and many other health issues. Therefore, it is essential to reduce and manage one’s body weight.
Changing your diet is one of the best ways to reduce body weight and fat. Chana dal is a healthy and nutritious legume that can be considered for your weight loss plan.
Chana dal is a versatile food that can be incorporated into one’s diet in multiple ways. However, remember that one food does not work the same for everyone. Therefore, it is best to consult a certified nutritionist at HealthifyMe for a personalized weight loss plan.
Research sources
1. Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/
2. Li Y, Hruby A, Bernstein AM, Ley SH, Wang DD, Chiuve SE, Sampson L, Rexrode KM, Rimm EB, Willett WC, Hu FB. Saturated fat compared with unsaturated fat and carbohydrate sources in relation to coronary heart disease risk: a prospective cohort study. J Am Coll Cardiol. 2015 Oct 6;66(14):1538-1548. doi: 10.1016/j.jacc.2015.07.055. PMID: 26429077; PMCID: PMC4593072.
https://pubmed.ncbi.nlm.nih.gov/26429077/
3. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
https://pubmed.ncbi.nlm.nih.gov/23885994/
4. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Published online April 29, 2015. PMID: 25926512.
https://pubmed.ncbi.nlm.nih.gov/25926512/
5. The World Health Organization
