Urad dal to chana dal: 5 high-protein lentils for weight loss

Having a bowl of steaming hot dal every day might just be your best health mantra. One of the cheapest, easiest and most effective ways to lose weight sustainablyLentils are loaded with high amounts of fiber and protein that not only make them a low-calorie food, but also something that can keep you full for a long time.

A storehouse of essential nutrients like fiber, lectins, and polyphenols, the humble dal may lower your risk of heart disease, obesity, diabetes, and even cancer. An ideal food choice for people with diabetes, lentils also help control blood sugar levels.

In India, pulses are part of the daily diet in almost every household and what better way to get fit than with food that is readily available, locally sourced and also packed with protein. Super easy to store and cook, lentils are cooked in a variety of ways in India. They can also be stuffed into parathas, made into tikkis, pakoras, pancakes and khichdi.

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Here are 5 high-protein lentils that are best for weight loss, suggested by Vikas Nahar, CEO and founder of Happilo International, an expert in nutrition and diets.

1. Urad dal or black lentil

Urad Dal (Pixabay)

urad dal it is what we usually consume in the form of delicious Dal Makhani. Urad dal or black lentil is one of the most nutritious legumes known to mankind. Low in fat and calories, Urad dal helps improve digestion. Being a rich source of protein and vitamin B3, it strengthens our bones and is said to increase energy levels, improve heart health, and strengthen our nervous system. It is a high-protein lentil that can keep you full for a long time, as about half a cup of Urad dal has 12 grams of protein, which in turn speeds up the fat loss process.

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2. Chana dal or Bengal gram division

Chana dal (Pixabay)
Chana dal (Pixabay)

Packed with protein and fiber, split Bengal gram is a hero ingredient to infuse into your everyday recipes. It is immensely advantageous to health and tastes delicious as well. A cup of chana dal can provide you with a large percentage of protein, iron, calcium, and potassium. Being a well-balanced superfood, chana dal is also a heart-friendly and diabetic-friendly lentil. Nutritionists claim that it is beneficial for regulating blood pressure and can increase your metabolism, resulting in the burning of more calories.

3. Toor dal or pigeon pea lentil

Toor dal(Pixabay)
Toor dal(Pixabay)

Toor dal is also another staple food that is one of the richest sources of vegetable protein. Composed of fiber, folic acid, iron and calcium, it has good carbohydrates that help control untimely hunger pangs. Toor dal is also a superfood for people with diabetes and heart problems.

4. Moong Dal or Green Gram

Moong dal(Pexels)
Moong dal(Pexels)

Moong dal is one of the most popular vegetarian superfoods. Regular introduction of moong dal in your diet can work wonders. In addition to stimulating blood circulation and improving skin health, it is high in protein and helps with weight loss. Being rich in potassium, calcium and iron, it strengthens the bones and protects against muscle cramps. Masoor dal is a nutrient-rich food with great benefits for overall health.

5. Masoor dal or red lentil

Masoor dal (Unsplash)
Masoor dal (Unsplash)

Red dal or masoor dal is a staple food in North Indian households. Masoor dal has unmatched potential to act as a remedy for fat loss. A simple bowl of masoor dal is a powerhouse of nutrition and can meet the dietary requirements of a full meal.

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It is known to have the right amount of carbs to keep you full longer throughout the day, yet being low in fat acts as a catalyst in the fat loss process. Masoor dal or red lentil is also packed with antioxidants that reduce cell damage and help fight aging.

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