DIFFERENT TYPES OF LENTILS AND THEIR HEALTH BENEFITS

Daal or lentil is a staple food of India. Pair it with rice or roti or make sambar; there are innumerable recipes people can experiment with. A meal at home is rarely fulfilling in the absence of daal. Undoubtedly, daal or lentils is one of the best-known sources of protein. Each Indian kitchen dishes out daal in several avatars like plain daal, daal with leafy vegetables, etc. One can experience the numerous benefits of lentils if they are included in one’s daily diet. So, without further ado, let’s get into the different types of lentils and their health benefits.

Types of Lentils

Green Gram Daal or Moong Daal

The green gram daal, also known as Moong Daal, is one of the most commonly used lentils in Indian cuisine. The whole moong comprises many nutrients, including magnesium, manganese, zinc, folate, dietary fibres etc. Because of the benefits of lentils, anyone can consume them in wholesome quantities. Some of the key highlights of the moong daal are as follows:

• It is one of the most easily digestible pulses and thus can be included in therapeutic diet plans
• Moong daal can lower the risk of cardiovascular illnesses by reducing cholesterol levels
• Loaded with vitamin B, moong daal controls the symptoms of PMS
• One of the essential health benefits of lentils is their protein content, which is very high in moong daal 

Toor Daal 

Toor daal, also known as Arhar daal, is popular in Indian kitchens. The essential South Indian delicacy sambar is usually made from toor daal. Toor daal contains various nutrients like iron, potassium, folic acid, B vitamins, etc. 

And because of the many health benefits of lentils, doctors urge people to include them in their daily diet. 

• As an excellent source of folic acid, toor daal is advantageous for pregnant women. 
• Toor daal contains a large number of fibres and hence is beneficial for people with diabetes and people with cardiovascular diseases.

Urad Daal 

Urad daal, or the black gram daal, is another widely used lentil in Indian kitchens. The colour of this daal varies based on the de-skinning process, and when de-skinned, it is usually white. Urad daal is the primary ingredient that renders the delicacy Daal Makhani its famous taste. In the southern part of India, urad daal has great popularity. Idly, dosa, vada, etc., contain urad daal in optimum quantities. Due to the varied health benefits of lentils, everyone can include this daal in a daily diet plan. Some of the key traits of the urad daal are as follows:

• Packed with calcium, iron, potassium, vitamin A and C
• It is a powerhouse of both soluble and insoluble dietary fibres 
• Improves the bone health 
• Maintains skin and hair health 

Masoor Daal or Red Lentils

Also known as red lentils, masoor daal is a commonly used lentil in Indian kitchens and is highly beneficial for health.

One of the key benefits of eating lentils is that one can derive essential nutrients, like fibre, protein, Folate, and Vitamins from them. Here are some of the key highlights of masoor daal. 

• Rich in essential nutrients 
• Promotes skin health 
• Masoor daal is an excellent source of dietary fibres
• Abundant in minerals and proteins 

Bengal Gram or Chana Dal 

Chana dal, quite popular in all parts of India, is used for making vada, payasam, daal, and different sweets. Besides its high protein, the health benefits of lentils, specifical chana, are:

• Being rich in B-complex vitamins, it offers lots of energy
• It can reduce inflammation and lower the risk of heart disease due to its high antioxidant contents
• Due to its low glycemic index of 8, it is a good choice for diabetics

Now that people know the benefits of eating lentils, here is their nutrient content.  

Nutrient Value of Lentils

Undoubtedly, the nutritional value of lentils is always on the higher side. Lentils contain more than 25% protein, making them an excellent alternative to meat. They are also a great source of iron that helps fortify the human body. Different types of lentils have varied nutrition content. But every 200 grams of cooked lentils provide the following.

• Carbs: 40 grams 
• Calories: 230 
• Fat: 0.8 grams 
• Protein: 17.9 grams 
• Folate: 90% of the Daily Value
• Magnesium: 17% of the Daily Value
• Iron: 37% of the Daily Value
• Manganese: 43% of Daily Value
• Pantothenic Acid: 25% of Daily Value
• Niacin: 13% of Daily Value
• Copper: 55% of Daily Value

So the nutritional value of lentils is pretty diverse, and they are also rich in fibre, which facilitates healthy bowel movements. Furthermore, the nutritional value of lentils also contains phytochemicals that secure the human body from chronic illnesses. 

The Significance of Consuming Lentils 

Here are some reasons why you should include lentils your daily diet. 

• Polyphenols in lentils have potent benefits 
People now realise the importance of lentils in their daily diet because of the rotational value. Lentils are rich in phytochemicals, and some of the common polyphenols in lentils are flavanols and procyanidin. These essential phytochemicals may cure inflammation and reverse the damage made by free radicals.

• May protect the heart 
Another importance of lentils is their ability to protect the heart. The protein content in lentils may block the angiotensin I-converting enzyme, which leads to constriction of blood vessels and high blood pressure. Moreover, the high folate content of lentils reduces the risk of heart disease by reducing the level of homocysteine. 

• Effective against cancer 
Lentils may help protect the human body from cancer growth. Lentils also provide selenium, which may reduce the growth rate of tumours. Daily intake of lentils can also improve the immune system’s response, which helps people fight cancer. 

Conclusion

Irrespective of the type of lentils, they are rich in iron, folate, and protein, come with health-boosting polyphenols and may reduce the possibility of severe illnesses. Thus, buying them from a reputable online store and including them in the diet is essential. Wellness Forever is a reputable and online pharmacy medical store that provides people with the supreme quality lentils or daals from different brands.