Weight Loss

Chana Dal for Weight Loss and Weight Management

Parul Dube

January 12, 2023

With the current global concern about weight, losing it is an important goal for many. It is primarily because being overweight or obese can lead to serious health risks. Therefore, healthy weight management and an active lifestyle are vital to promoting health and wellness. 

When it comes to deciding what food to eat for weight loss, Indian cuisine is a great option. Its unique spices and flavours make the dishes genuinely delicious. Furthermore, they are not only flavorsome but also perfect for the body.

Being an agro nation, India, offers variety of picks around the year giving people a great choice of organic produces to include in their everyday diet.

Chana dal, also known as split chickpeas in English, is a type of lentil is a staple at every Indian household. But does chana dal promote weight loss or help manage weight?  

According to research, the answer is yes – this legume can aid in weight loss due to its nutritional content. Chana dal contains fibre and complex carbohydrates, which can help to reduce cravings and reduce fat. Additionally, there are many other benefits associated with chana dal that can help to support weight loss.

Nutritional Profile of Chana Dal for Weight Loss

It is essential to be aware of the nutrients profile that you food holds, best to make informed decisions about your health. To ensure you are taking advantage of 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 cuisine. It is made from split chickpeas and has a yellow colour and a slightly sweet, nutty flavour. Chana dal is a good source of several nutrients, including:

  • Protein: Chana dal is a good source of plant-based protein, which is essential for building and repairing tissues, enzymes, hormones, and other bodily molecules.
  • Fibre: Chana dal is high in fibre, which can help promote regular bowel movements and prevent constipation. It may also help lower cholesterol levels and regulate blood sugar levels.
  • B Vitamins: Chana dal is a good source of B vitamins, which are essential for energy metabolism, nerve function, and red blood cell production.
  • Iron: Chana dal is a good source of iron, which is necessary for carrying 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 one can enjoy it in various dishes, such as soups, stews, and curries.

Chana Dal Benefits for Weight Loss

If you’re looking to shed some extra pounds, roasted chana dal can be a tasty and nutritious addition to your diet. This legume offers benefits that can help you reach your weight loss goals. 

Here are some of the advantages that roasted chana dal can offer:

House for Polyunsaturated and Monounsaturated Fats

It is no secret that bad cholesterol, typically from saturated fats, which induces weight gain. But on the other hand, good cholesterol, mostly made up of unsaturated fats, aids in weight loss and reduces your risk of cardiovascular disease. 

Nutritionists claim that 70% of fat in chana dal is unsaturated. These unsaturated fats help eliminate excess body fat and promote a healthy heart. Moreover, A study says that unsaturated fats help reduce risks related to the heart.

Promotes Satiety

Knowing that restricting food intake can lead to weight loss is essential. Many may feel the urge to snack throughout the day, particularly before and after meals. Eating a healthy snack when these cravings arise is acceptable, but it is essential to avoid overeating.

Research has demonstrated that consuming more fibre can help with weight loss. That is because dietary fibre is digested slowly in the body, meaning there is less inclination to feel hungry. Thus, the appetite reduces. Fortunately, chana dal is an excellent source of dietary fibre.

An Abundance of Proteins for Increased Metabolism

Consuming proteins from chana dal can help promote overall health and fitness. Protein provide energy, keeps your satiated, improves metabolism and reduces cravings. As a result, it can help contribute to weight loss. This study )The role of protein in weight loss and maintenance) discusses that consuming foods with a high protein content can help with weight loss.

Nutrients for Reducing Risks of Overweight 

The World Health Organisation (WHO) stresses that being overweight or obese can lead to several chronic disorders. Some common conditions include diabetes, cardiovascular issues, hypertension, and renal failure. Therefore, it is crucial to ensure that one should keep the risks of being overweight at bay by incorporating healthy seasonal foods and promoting a wholesome lifestyle.

One effective way of doing this is to include chana dal in the diet. Chana dal contains many nutritional components that can help reduce the risks of many chronic disorders.

For example, proteins help maintain blood sugar levels and kidney health, while fibre 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 vital, including diet and exercise. So if you’re looking for food to help you reach 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. That makes it a great energy source while following a strict diet.
  • Chana dal contains high protein levels, making it an ideal partner for a high-protein diet.
  • As a food low on the glycemic index, with a score of 28, chana dal helps maintain good cholesterol levels. Moreover, it reduces the risk of weight gain, diabetes, and heart disease.
  • It is also a great source of dietary fibre, which aids digestion and helps with weight loss.
  • Since chana dal contains good fats, it does not raise bad cholesterol (LDL), which can cause weight gain and heart issues.

The HealthifyMe Note

Chana dal or split chickpeas, can be a nutritious and healthy addition to a weight loss diet. It is high in protein, fibre, and other vital nutrients, and it may help to 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 a result of the balance between calorie intake and expenditure. So it is essential to pay attention to portion sizes and consider the other foods you consume. Maintaining a healthy, balanced diet with regular physical activity to support weight loss is most 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 such as white rice or pasta. For example, chana dal can make a grain-free pilaf by cooking the dal with vegetables and spices.
  • In a salad: Chana dal can be cooked and cooled, then mixed 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.


Having high levels of LDL cholesterol and being overweight can harm your overall health. It can disrupt your body’s metabolism.

In the long run, if left unchecked, being overweight can lead to obesity, which can, in turn, lead to cardiovascular problems, kidney failure, and many other health issues. Therefore, it is vital to reduce and manage one’s body weight. 

Modifying 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 food plan in multiple ways.. However, remember that one food doesn’t work the same for everyone. Hence, it is best to consult a certified nutritionist at HealthifyMe to get a customised weight loss plan.

The 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. 


2. Li Y, Hruby A, Bernstein AM, Ley SH, Wang DD, Chiuve SE, Sampson L, Rexrode KM, Rimm EB, Willett WC, Hu FB. Saturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: 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. 


3. Clark MJ, Slavin JL. The effect of fibre 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.


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. Epub 2015 Apr 29. PMID: 25926512.


5. The World Health Organisation


About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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