Bengal Gram (Chana Dal)– Health Benefits, Uses and Important Facts

Bengal Gram, often called dark brown peas or chana, is usually considered a vital pulse due to its high protein and fibre content. Minerals like manganese, copper, and zinc are present, although in far smaller amounts than the iron, sodium, and selenium. You can get a lot of fibre and folate from just a handful of Bengal gramme.

The health benefits of chana extend to its use as a medicine. You may always soak some gramme the night before and eat them with some honey in the morning. You can drink the water in a macerated form to boost your health. There is a wealth of vitamins and B-complex in sprouted Bengal gramme. Germinated gramme is a good option for kids.

What is Bengal Gram or Chana Dal?

The chickpea family includes the exceptionally useful pulse known as Bengal gramme. Black chana is a type of garbanzo bean. You might recognise it as chana dal, a common ingredient in Indian cooking. The dark brown pulse is an inexpensive powerhouse thanks to the long list of nutrients it contains. Incredible in taste and perfume, Bengal gramme is also full of healthy nutrients and digests quickly.

Cultivation of Bengal Gram:

The cultivation of this legume predates that of almost all others. The seeds of the Bengal gramme are tiny and covered in a dark brown husk. The lentils are yellow in colour, with one side being flat and the other being rounder. Although the legume is native to India, it is also grown in Bangladesh, Pakistan, Mexico, and Iran.

Importance of Bengal Gram:

The calcium, zinc, protein, fibre, and folate content of this bean are all above average. The minimal amount of fat in it makes it useful for reducing cholesterol. It's great for diabetics because it has a hypoglycemic index of 0. Whether you grind it raw to produce besan or roast it to make sattu, Bengal gramme is delicious in any form.

Nutritional value of chana dal:

Plant-based proteins like those found in chana dal are necessary for the development and maintenance of healthy cells, tissues, enzymes, hormones, and other biomolecules in the body.

Chana dal has a lot of fibre, which can aid in digestion and keep you from getting constipated. Cholesterol and blood sugar levels may also be impacted positively.

B vitamins are necessary for the body to produce red blood cells, maintain nerve and muscle function, and metabolise energy, and chana dal is a good source of these vitamins.

Chana dal is rich in the iron that the body needs to transport oxygen from the lungs to the other parts of the body. Iron is especially important for vegetarians and those people at risk of anaemia due to menstruation.

Calcium, potassium, and zinc are just a few of the additional nutrients that may be found in abundance in chana dal.

Health benefits of Bengal Gram:

Increases stamina

The high protein content of bengal gramme has been shown to increase physical stamina. Methionine, an amino acid found in Bengal gramme, enhances cellular activity and, in turn, increases energy. The energy-boosting legume also helps the body run more smoothly as a whole.

Strengthens bones

 Because of its high calcium content, bengal gramme is beneficial for bone health. The bone-building mechanism is enhanced by the phosphate and vitamin D in Bengal gramme, both of which aid in the absorption of calcium.

Remedy for anaemia

 The high levels of iron and folate in Bengal gramme make it useful for treating anaemia. It helps increase your haemoglobin and is especially useful during menstruation, pregnancy, and breastfeeding.

Diabetic prevention

 Type 1 and type 2 diabetics can benefit from eating beans because of the high fibre content they contain. Blood insulin and sugar levels, as well as glucose absorption, are both kept steady by the dietary fibre content.

Promotes better digestion

 The high fibre content of Bengal gramme aids digestion and keeps you from getting constipated. Bengal gramme is commonly used to treat gastrointestinal issues such indigestion, nausea, vomiting, diarrhoea, and dyspepsia. Antioxidant capabilities aid in eliminating waste accumulation, which in turn aids in keeping the digestive tract clean.

Chana Dal for weight loss:

Healthy eating and regular exercise are cornerstones of a weight-management plan. Hence, if you're trying to lose weight and are seeking for foods that can help you do so, chana dal is a fantastic choice. The following are some of the ways that this legume can aid in weight loss:

1. Chana dal or Bengal Gram has a manageable calorie count but is high in nutrients that boost energy levels. This makes it an excellent source of energy for those on a restricted diet.
2. Because of its high protein content, chana dal is a great complement to a high-protein diet.
3. With a glycemic index score of only 28, chana dal is an excellent choice for those looking to keep their cholesterol in check. It also helps people avoid developing health problems like diabetes and heart disease.
4. Dietary fibre, found in abundance in this food, promotes healthy digestion and aids in weight loss.
5. Good fats in chana dal prevent the bad cholesterol (LDL) from increasing, which can lead to weight gain and cardiac problems.

Ways to include Bengal Gram in our diet:

1. Apart from the popular recipe of Chana Dal, you can use Bengal Gram in the following ways:
2. Chana dal is a vegetarian protein source that can be substituted for meat in meals like stews, curries, and soups.
3. Chana dal can be used in place of refined grains like white rice or pasta to create a healthy meal. Cooking chana dal with veggies and spices results in a grain-free pilaf.
4. For a protein-rich and filling salad, try adding cooked and cooled chana dal along with chopped vegetables.
5. When consumed in moderation, roasted chana dal is a healthful and delicious snack.