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Many people think that dal is rich in proteins, while their actual carbohydrate content is higher than that of protein.
Lentils and legumes are often regarded as a good source of plant protein.
Dal, pulse, legume, or lentil is a staple Indian food option widely regarded for its nutritional benefits and taste. This age-old grain is considered a good source of protein. However, is dal’s protein content enough for the body, and is it good for weight loss? Nipa Asharam, a self-proclaimed coach who often uploads diet and weight loss tips on Instagram notes that dal is richer in carbohydrates than in proteins and is difficult to break down.
“Dal has higher carb content than protein. Using dal as protein was excess carbs and did not give me weight loss results,” she explained in a video.
Many people use dal in their meals thinking it forms a great part of the daily protein quota. This is mainly attributed to the fact that lentils and legumes are key intermediates in most established diets, which are complemented by rice or bread to form a balanced meal.
However, over the years, nutritional data showed a different picture of the composition of dal. Many people think that dal is rich in proteins, while their carbohydrate content is higher than that of protein. For instance, some of the subgroups of dal do contain reasonable protein but the carbohydrate is usually much higher than the protein content.
Dal, on average, provides 30 – 60 grams of carbohydrates per 100 grams, depending upon the type of dal. For example, urad dal (black gram), the calorie content is around 59 grams of carbohydrates and 25 grams of protein per 100 grams. In contrast, lentils have about 20 grams of carbohydrates and 10 grams of protein per 100 grams when cooked.
The protein content of dal can vary from 5 to 10 grams per bowl of dal (approx. 100 grams) and that is not nearly enough to meet one’s average daily protein intake which lies in between 40 to 60 grams. Even consuming more than one bowl cannot fulfill protein requirements as plant protein is not readily absorbed like animal protein.
The protein quality of dal is therefore considered incomplete, which means it does not have essential amino acids such as methionine and cysteine. It does not supply all the components needed for muscle repair and subsequent growth.
Another drawback is how dal is usually processed and prepared, which involves its dilution in water forming a curry and therefore contains much less protein per serving. Boiling dal in more water, results in the last dish yielding only 2 to 3 grams of protein per serving. To make the most of the protein, dal must be consumed boiled without added water or along with other protein-rich foods such as whole grains, and dairy products.
Nevertheless, dal offers benefits for digestion, blood sugar regulation, and heart health. From evaluating the carbohydrate/protein ratio in different types of dal, one can understand how to incorporate this staple into their meal plan to achieve the desired results.