India produces around 1.5 tonnes of urad dal seeds annually and is the largest producer of urad dal in the world. Urad dal is also called a black gram. Urad dal plant is a climber with hairy bush and stems growing from the base of the plant. It reaches a height of 30 to 100 meters. It has hairy pods which contain 4-5 black seeds. It is a fast-growing plant.
Urad dal is highly nutritious. 100g of urad dal is packed with 342kcal of energy. Let's look at the table of nutrients and how much they are present in the 100g of urad dal.
After looking at the table, you may have understood how good urad dal is for consumption but is urad dal good for diabetes?
Black gram contains iron which is essential for producing red blood cells. An increase in RBCs increases the flow of oxygen into the body, thus providing more energy and reducing fatigue.
Black gram is rich in magnesium, fibre, folate, and potassium, which helps in improving heart health. Also, dietary fibre helps in regulating cholesterol.
Black gram is a good source of dietary fibres, which promote digestion by providing healthy and effective movement of bowels. Good against constipation.
Black gram is found to contain minerals that have anti-ageing properties. For example, more iron means more flow of oxygenated blood to the cells, which leads to glowing and spot-free skin.
Black gram contains antioxidants which are useful for relieving the pain and inflammation in any part of the body.
Black gram helps stimulate kidney stones due to being diuretic in nature. Thus, it helps the kidney get clear toxins, uric acid, excess fat, excess water, and excess calcium, ultimately preventing kidney stones.
The minerals in black gram are excellent for repairing damaged and brittle hair. They help the hair in retaining its lustre.
Black gram is a rich source of calcium, increases the density of bone and makes the bone strong and healthy.
The nutrients in black grams are helpful in boosting up the nervous system of a body.
Black gram is rich in protein, which is essential in promoting muscle health.
The availability of less haemoglobin in a pregnant woman's body may lead to congenital disabilities in a fetus. Black gram is a rich source of iron, which helps increase Hb in the body.
Thus, urad dal is good for diabetes and can be consumed by people with diabetes without fear.
The GI index of urad dal is 7.6 in 30g of urad dal, which is considered low. The Glycemic index measures the rate at which glucose in the body will be absorbed from the food. Less GI means slow absorption of glucose, thus preventing the sudden rise in the sugar level of persons with diabetes.
You can consume urad dals by making various recipes like medu vada, idli, dosa, uttapam, moong urad dal vada, adai (South Indian Cuisine), langar wali dal, Sukhi urad dal, Urad dal vada and many more.
If anyone asks you – if urad dal is good for diabetes, then without any hesitation, say Yes. Urad dal has various nutrients, making it the best dal of all dals for diabetes. Low GI, low cholesterol, dietary fibres, and healthy fats are some of the nutritious values of Urad dal. It is beneficial to people with diabetes in varied ways, as given above.
No, urad dal does not increase blood sugar; instead, it helps regulate the sugar levels due to its low GI.
Most dals are good for diabetes, but urad dal can be considered the best due to the good amount of dietary fibres, low cholesterol, high proteins and irons, and antioxidants they contain.
Urad dal has carbs in a moderate amount of 55g per 100g. Thus, it is not high in carbs.
100g of urad dal contains 25.21g of protein, which means it is a good source of proteins.