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Read now about the health benefits of black gram | 24 Mantra

Nature’s Gift - Black Gram

Nature’s-Gift-–-Black-Gram

Nature’s Gift – Black Gram

Organic Food
18.06.2019

Black gram is called as Vigna mungo and commonly known as, urad or black lentil. Black gram (urad) is one of the most widely used pulse in India and it has been around from ancient times. India is the largest producer and consumer of Black gram.

Black gram is being used in Ayurvedic medicine because of its health promoting properties since a long time. It also happens to have high nutritional value and also exhibits several health benefits.

Black gram, the versatile ingredient

Black gram is a versatile ingredient and it is used in India in different forms to make innumerable recipes.

  • Whole black gram with husk
  • Whole black gram without husk
  • Split dal with husk
  • Split dal without husk

Nutritional value of black gram

Among the various forms in which black gram is available in the market black gram dal/urad dal is the most commonly used product. Black gram dal is a source of protein, vitamins, minerals and energy.

Nutritive value of Black gram/Urad dal

NutrientPer 100g
Energy340 kcal
Dietary fiber1 g
Protein23g
Magnesium173 mg
Potassium1157 mg
Selenium24µg
Iron4.67 mg
Calcium154 mg
Phosphorous384 mg

*Source: National Institute of Nutrition

Major source of protein

Black gram dal like any other legume is a major source of protein for vegetarians and vegans. When eaten in combination with cereals (rice or roti) it supplies all the essential amino acids. Since it is a plant protein source it helps to manage glucose and lipid levels in the blood.  It has a low glycemic index, making it particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels.

Gluten free

Black gram products are good source of protein and they are gluten free. Hence they make a safe protein source for those who have celiac disease and for those who are looking for gluten free products for any.

Health benefits

It has been widely accepted that regular consumption of legumes provides various health benefits such as healthy heart, control of diabetes, improvement in gut health and cancer prevention. Black gram is a good source of carbohydrate and fiber and has very low content of saturated fats.  Legumes including black gram are good sources of several micronutrients and phytochemicals which promote health.

Recipes made with Black gram

Since there are several products made out of Black gram the number of recipes that can be made by using these products also are more. Whole black gram is used to make mouth water recipes such as dal and dal makhni in the North of India. Black gram dal is used to make yummy idlis, dosas and vadas in South India. Who can resist the mouth-watering dahi Bhalla/vada made all over India using black gram dal!

Food preparation techniques

Conventional cooking techniques improve flavour and palatability of legumes including black gram.

  • Soaking
  • Sprouting
  • Boiling
  • Fermentation

Legumes in general contain some anti-nutritional factors which to a certain extent inhibit the absorption of some micronutrients. The food preparation techniques also increase the bioavailability of nutrients by deactivating anti-nutritional factors and also help in digestion and assimilation of macronutrients.

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