Is Dal Good for Weight Loss? Let’s Find Out

Dal is a dried split pea or lentil that is a staple food in India, often served with rice or roti. The type of dal people eat varies by region. In the south, pigeon peas (Toor dal) and mung beans (Moong dal) are common, while in the north, yellow split peas or chana dal are more popular.

Each type of dal has its own color and size, but they all have one thing in common: they are high in protein and fiber, which makes them a great choice for weight loss. Eating dal can help you control your calorie intake and feel full for longer.

Types of Dal

In India, dal means any split or whole pulse, and it is often called Indian lentils. Dal can be both a dish and an ingredient. It is a popular source of vegan and vegetarian protein. Research shows that about 30% of dal’s calories come from protein, making it one of the healthiest food groups.

There are over 50 different dal groups in India. Here are five basic dals to get you started:

Chana Dal 

Chana dal, or chickpea, is known for its protein and nutty flavor. It is a key part of the DASH diet because it contains magnesium and potassium. Chana dal, even canned, has a glycemic index between 28 and 40, so it is also good for people with diabetes.

Masoor Dal 

Masoor dal is a common type of lentil. These red lentils, whether whole or split, cook quickly. Masoor dal is especially high in B vitamins, particularly vitamin B9 (folate).

Moong (Mung) Dal

Moong dal comes in green and yellow varieties. Sprouted moong dal is very nutritious and is a popular snack in many weight loss diets. Eating sprouted moong dal or green gram can help prevent hunger between meals.

Toor Dal (Split Pigeon Peas) 

Toor dal, also called Arhar dal, contains three important amino acids: methionine, lysine, and tryptophan. You can use toor dal instead of soybeans to make tempeh or tofu, making it a good choice for vegan weight loss diets. Immature toor dal has a bit more fat than mature ones.

Urad Dal

Urad dal is especially popular in South India. It is used to make fermented foods like dosa, idli, and vada. For weight loss, urad dal khichdi is a good dinner choice because it helps you feel full and can prevent late-night snacking.

Dal for Weight Loss: An Overview

Dal, also called dahl or dhal, is a popular dish in India and South Asia. It is made from lentils and spices, and sometimes includes vegetables or meat. Dal is high in protein and fiber, which can help you feel full and avoid overeating. Lentils are also low in calories and fat, making dal a good choice for weight loss.

The calories in dal depend on how you prepare it. Adding fats like ghee, oil, or high-calorie ingredients such as coconut milk or cream will increase the calories. To keep dal low in calories, use little oil and avoid rich ingredients. Remember, weight loss depends on many factors, including diet, exercise, and genetics. Dal can help, but it works best as part of a healthy lifestyle.

Is Dal Good for Weight Loss?

No food, including dal, can burn fat on its own. However, dal is a healthy food you can include in a weight loss plan. Weight loss happens when you burn more calories than you eat. You can do this by choosing low-calorie foods like dal instead of high-calorie, high-fat foods.

One study found that women who ate chana dal instead of white bread ate fewer calories at their next meal. This suggests that chana dal can help manage weight by reducing appetite, so you feel less hungry and eat less later.

Other Benefits of Dal for Weight Loss

Low in Net Carbs

Many people trying to lose weight avoid legumes like lentils thinking they are high in carbohydrates. However, you can still enjoy dal on a low-carbohydrate diet. Most of the carbohydrates in dal come from fibre, which your body does not absorb. Furthermore, only 10% of the calories come from simple sugars.

According to USDA, 1 cup of dal contains 46 grams of carbohydrates and 18 grams of fibre. However, 18 of the 46 g of carbohydrates are fibre and do not get digested. Therefore, the net carbs are only around 28 g. It is even less when the serving size is half a cup. 

Rich in Fibre 

Glucose levels that fluctuate widely can lead to higher insulin levels. Over time, this can result in insulin resistance. Studies show that insulin resistance can cause your body to store more fat. However, high-fibre foods like dal help keep blood sugar levels more stable.

Another study notes that the flavonoids and fibre in dal enhance satiety and lower the amount of food intake. It leads to maintaining body weight in obese subjects. Besides that, polyphenol-rich lentils control postprandial glucose in obese diabetic patients. 

Rich in Protein

According to USDA, 1 cup of dal contains nearly 20 g of protein. As a result, it helps maintain lean mass while you lose weight. 

Protein also has a much higher thermic effect than carbs and fat. It means that your body burns more calories digesting and metabolising protein. According to one study, the thermic effect of protein is around 20-30%, compared to carbs (5-10%) and fat (0-3%). 

Which Dal is Good for Weight Loss?

There is much debate surrounding which dal is good for weight loss. So, is moong dal good for weight loss? Or is chana dal good for weight loss? All you need to do is to choose a dal high in protein and fibre. At the same time, you should monitor the serving size, too. 

Here is the protein and fibre in 100 grams of different dal varieties:

• Raw moong dal (split mung beans): 23.9 g protein and 16.3 g fibre (As per USDA)
• Raw chana dal (chickpeas): 20.5 g protein and 12.2 g fibre (As per USDA)
• Urad dal (Vigna mungo): 25.2 g protein and 18.3 g fibre (As per USDA)
• Toor dal: 21.7 g protein and 15 g fibre (As per USDA)
• Masoor dal: 24.4 g protein and 11.1 g fibre (As per USDA)

The Healthify Note

Various varieties of dal can help with weight loss due to their high protein and fibre content. However, it is essential to monitor portion size. Some good options include chana dal, moong dal, urad dal, and toor dal.

Things to be Mindful About When Consuming  Dal

Dal, in moderate amounts, is safe and does not cause any concerning side effects. However, you also need to prepare them in the right way. Raw or undercooked dal can cause food poisoning, diarrhoea, and vomiting. Also, since dal belongs to the same family as beans, you should be cautious if you are allergic to legumes. 

Although you need fibre in your diet, overeating can cause digestive discomfort. Hence, overeating dal leads to gas, bloating, flatulence, and indigestion. 

Dal also changes its calorie density depending on how you cook it. For example, boiling dal will have lower calorie density because of water absorption. However, reheating dal in cooking oil or adding lots of ghee can change the net calories. So, when on a weight loss diet, check the recipes. 

Before making any significant dietary changes, it is always a good idea to check with your doctor first. This way, you can avoid any potential adverse side effects. Healthify nutritionists can advise how to best incorporate dal into your diet for maximum benefit, including weight loss. You can also receive suggestions on healthier dal recipe options.

Conclusion

Though the ingredients and preparation methods vary, dal is generally considered a healthy food due to its high protein and fibre content. In addition, due to its high-satiating nature, dal is a weight-loss-friendly food that can help curb calorie intake.

Dal recipes vary from household to household. While some people might cook their dal with lots of oil and butter, others might use minimal amounts or none at all. It is essential to consider how you cook your dal, as this can alter the caloric content. Whether you are watching your calories for weight loss or want to make a healthier version of dal, Healthify nutritionists can help you find the right approach. 

Frequently Asked Questions (FAQs)

Q. Can you lose weight eating dal?

A. No single food in isolation will make you lose or gain weight. However, dal is a low-calorie food with high fibre and protein. Therefore, it can keep you satiated for an extended period and help create a calorie deficit. This calorie deficit ultimately helps with weight loss. 

Q. Does dal reduce belly fat?

A. The thermic effect of protein in dal makes it a superfood for reducing belly fat. In addition, Moong dal is rich in fibre and plant-based protein, which can be very useful for weight loss. Besides moong dal, eating masoor dal improves digestion. A well-functioning digestive system utilises calories and aids in belly fat or overall weight loss. 

Q. Can dal increase weight?

A. Consuming the recommended amounts of dal does not cause weight gain. Instead, their fibre and protein content are ideal for losing weight. Dal gives you the right amount of nutrition without piling on the calories. However, overconsumption can have side effects. 

Q. Can I eat moong dal daily for weight loss?

A. You can include moong dal in your daily diet for weight loss. It encourages weight loss by making you feel full after a meal and preventing overeating. However, people with digestive issues should not eat fibre-rich dal daily. Heavy dal, like chana and urad dal, is gas-forming. There are light, easy-to-digest varieties of dal, like moong dal. 

Q. Which dal is high in protein?

A. Moong dal is one of the best plant-based sources of protein. It is low in fat content and very high in protein. One hundred grams of moong dal contains nearly 23 g of protein. Yellow split moong dal provides 25.5 g of protein per 100 g serving. Urad dal also provides a similar amount of protein as yellow moong dal. Other types of dal also offer a decent amount of protein. For example, 100 g of chana dal has 20.5 g of protein.

Q. Which dal is high in calories?

A. Chana dal and masoor dal are the highest in calories. One hundred grams of chana dal has 378 calories. The exact amount of masoor dal contains around 356 calories. Keep in mind that the calories can vary significantly based on preparation. For instance, half a cup of moong dal contains 120 calories. This calorie count is bound to rise if you prepare dal with a generous amount of ghee, oil and other ingredients.