Matki Usal: Calories, Nutrition and Health Benefits тАЛ
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Perplexity Traditional Maharashtrian protein powerhouse made from moth beans, packed with nutrients for muscle health, weight management, and sustained energy.
Quick Nutrition Facts тАЛ
Per 100g Cooked Matki Usal
| Nutrient | Amount |
|---|---|
| Calories | 343 kcal |
| Protein | 24g |
| Carbohydrates | 62g |
| Fiber | 4g |
| Sugars | 2g |
| Fat | 1.6g |
| Iron | 7mg |
| Magnesium | 189mg |
| Folate | 625mcg |
| Potassium | 1246mg |
Macronutrient Breakdown тАЛ
NUTRITIONIST INSIGHT
Matki usal provides an impressive 24g protein per 100g, making it one of the highest plant-based protein sources. The combination of protein and fiber supports sustained energy, muscle health, and weight management.
Myth Busters тАЛ
MYTH #1: Legumes Like Matki Cause Bloating for Everyone
TRUTH: While some people experience bloating, proper soaking and cooking methods reduce anti-nutrients and make matki easier to digest. Soak overnight, discard water, cook thoroughly, and start with small portions to build tolerance.
MYTH #2: Matki Usal Is Too High in Carbs for Weight Loss
TRUTH: The 24g protein and 4g fiber promote fullness and muscle preservation during weight loss. When prepared with minimal oil and paired with vegetables, matki usal supports sustainable weight management despite the carb content.
MYTH #3: Plant Proteins Are Inferior to Animal Proteins
TRUTH: Moth beans provide a complete amino acid profile when combined with grains throughout the day. Plant-based proteins support muscle building effectively and offer additional benefits like fiber, antioxidants, and lower saturated fat.
MYTH #4: Diabetics Should Avoid All Legumes
TRUTH: Matki has a low to medium glycemic index and high fiber content that helps stabilize blood sugar. The protein and fiber slow glucose absorption, making it suitable for diabetic meal plans in moderate portions.
NutriScore by Health Goals тАЛ
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (24g) and fiber (4g) promote fullness. Prepare with minimal oil, control portions to 100-150g. |
| Muscle Gain | | Excellent plant-based protein source (24g per 100g). Provides iron, magnesium, and potassium for muscle recovery. |
| Diabetes Management |  | Low to medium GI, high fiber controls blood sugar. Limit to 100-150g, pair with vegetables, avoid excess oil. |
| PCOS Management | | High protein supports hormonal balance, low glycemic impact benefits insulin sensitivity. Excellent choice for PCOS-friendly meals. |
| Pregnancy Nutrition | | Rich in folate (625mcg), iron, and protein for fetal development. Supports maternal health and energy levels. |
| Viral/Flu Recovery | | High protein supports immune function and tissue repair. Easy to digest when cooked well. Provides essential minerals. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Matki Usal тАЛ
Understanding how matki usal affects blood glucose helps with portion control and meal planning.
Typical Glucose Response Curve тАЛ
*This chart shows typical blood glucose response for healthy individuals to 150g matki usal. Individual responses vary. Not medical advice.*
How to Optimize Blood Sugar Control тАЛ
Combining matki usal with vegetables and healthy fats further stabilizes blood sugar and enhances nutrient absorption:
- ЁЯем Leafy greens or mixed vegetables - Adds fiber and micronutrients
- ЁЯеС Small amount of avocado or nuts - Healthy fats slow digestion
- ЁЯНЛ Lemon juice or vinegar - May improve insulin sensitivity
- ЁЯМ╢я╕П Spices like turmeric and cumin - Anti-inflammatory benefits
This combination creates a balanced meal with sustained energy release and minimal glucose spikes.
Cultural Significance тАЛ
Matki (moth beans) has been cultivated in India for thousands of years, particularly in Maharashtra, Rajasthan, and Gujarat.
In Maharashtra:
- Matki usal is a staple breakfast and dinner dish, often served with pav (bread rolls)
- Traditional preparation includes overnight soaking and sprouting for enhanced nutrition
- Part of Maharashtrian street food culture, served at usal stalls and restaurants
- Considered an economical and nutritious protein source for all socioeconomic groups
In Indian Cuisine:
- Used in various regional dishes: Rajasthani matki curry, Gujarati matki dhokla
- Sprouted matki used in salads and chaats for extra nutrition
- Ayurveda recognizes matki as warming and nourishing for vata and kapha doshas
- Growing in popularity as plant-based protein gains recognition
Nutritional Heritage:
- Provides affordable, sustainable protein for millions of Indians
- Drought-resistant crop supporting agricultural sustainability
- Part of India's rich legume diversity alongside moong, chana, and masoor
Compare & Substitute тАЛ
Matki Usal vs Similar Legume Dishes (Per 100g)
| Nutrient | ЁЯеШ Matki Usal | ЁЯМ▒ Moong Usal | ЁЯеШ Chana Masala | ЁЯеШ Rajma Curry |
|---|---|---|---|---|
| Calories | 343 kcal | 347 kcal | 164 kcal | 127 kcal |
| Carbs | 62g | 63g | 27g | 23g |
| Fiber | 4g | 16g | 8g | 6g |
| Protein | 24g | 24g | 9g | 8.7g |
| Fat | 1.6g | 1.2g | 3g | 0.5g |
| Iron | 7mg | 6.7mg | 3mg | 2.4mg |
| Folate | 625mcg | 625mcg | 172mcg | 130mcg |
| Potassium | 1246mg | 1246mg | 291mg | 405mg |
| Best For | High protein | Fiber boost | Lower calorie | Kidney health |
Frequently Asked Questions тАЛ
Is matki usal good for weight loss? тАЛ
Yes, matki usal supports weight loss effectively. With 24g protein per 100g and 4g fiber, it promotes fullness and helps preserve muscle mass during calorie restriction.
Best practices: Prepare with minimal oil (1-2 tsp per serving); control portions to 100-150g per meal; pair with vegetables and whole grain roti; eat for lunch or early dinner; avoid heavy coconut-based gravies.
Can diabetics eat matki usal? тАЛ
Diabetics can eat matki usal in moderation. Moth beans have a low to medium glycemic index, and the high protein and fiber content help stabilize blood sugar levels.
Tips for diabetics:
- Limit portions to 100-150g per meal
- Pair with plenty of non-starchy vegetables
- Avoid adding sugar or jaggery to the recipe
- Monitor blood sugar 2 hours after eating
- Choose sprouted matki for even better glycemic control
Always consult your healthcare provider about including legumes in your diabetic meal plan.
How much protein is in matki usal? тАЛ
Matki usal contains approximately 24 grams of protein per 100g, making it one of the richest plant-based protein sources. A typical serving (150g) provides about 36g of protein, comparable to a large chicken breast.
This high protein content makes matki usal excellent for muscle building, weight loss, pregnancy, and vegetarian/vegan diets.
What are the main health benefits of matki usal? тАЛ
Key Benefits:
- High Protein: 24g per 100g supports muscle health, satiety, and tissue repair
- Rich in Folate: 625mcg supports pregnancy, heart health, and cell division
- Iron-Rich: 7mg helps prevent anemia and supports energy levels
- Blood Sugar Control: Low GI and high fiber stabilize glucose levels
- Heart Health: Magnesium, potassium, and fiber support cardiovascular function
- Weight Management: Protein and fiber combination promotes fullness and lean muscle preservation
When is the best time to eat matki usal? тАЛ
Depends on your goal:
- Weight Loss: Lunch or early dinner (before 7 PM). Avoid late-night consumption for better digestion.
- Muscle Gain: Post-workout meal or dinner. Provides amino acids for muscle recovery.
- Diabetes: Lunch paired with vegetables and roti. Monitor portion sizes.
- General Health: Lunch is optimal for protein-rich legume meals, allowing time for digestion.
IMPORTANT NOTE
Some people may experience bloating or gas from legumes. Start with smaller portions and ensure thorough cooking to improve digestibility.
Is matki the same as moong? тАЛ
No, matki (moth beans) and moong (mung beans) are different legumes, though both are nutritious:
Matki (Moth Beans):
- Smaller, darker brown color
- Slightly higher protein (24g vs 24g per 100g dry)
- Firmer texture
- Traditional in Maharashtrian cuisine
Moong (Mung Beans):
- Larger, green color (can be yellow when split)
- Higher fiber when whole (16g vs 4g)
- Softer, easier to digest
- Widely used across India
Both are excellent protein sources and can be used interchangeably in many recipes, though cooking times and textures differ.
How do I prepare matki to reduce bloating? тАЛ
Steps to Improve Digestibility:
- Soak overnight (8-12 hours) in plenty of water
- Discard soaking water and rinse thoroughly
- Add a pinch of asafoetida (hing) while cooking to reduce gas
- Cook thoroughly until soft and tender
- Start with small portions (50-75g) and gradually increase
- Consider sprouting for 24-48 hours before cooking
These methods reduce anti-nutrients and complex sugars that cause digestive discomfort.
How many times per week should I eat matki usal? тАЛ
General Guidelines:
- 3-4 times per week - Most people (variety is important)
- Daily - Vegetarians/vegans needing consistent protein sources
- 2-3 times per week - If you experience digestive discomfort
Rotate with other protein sources: eggs, paneer, chicken, tofu, chana, rajma, moong for nutritional variety and better digestion.
Track your meals with NutriScan app to ensure balanced nutrition and achieve your health goals.
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