Toor Dal: कैलोरी, Nutrition and स्वास्थ्य लाभ
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Perplexity India's staple pigeon pea lentil - a powerhouse of plant-based प्रोटीन, फाइबर, and folate for complete vegetarian nutrition.
झटपट न्यूट्रिशन फैक्ट्स
Per 1 Cup पका हुआ (150g)
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 162 kcal |
| प्रोटीन | 11.4g |
| कार्बोहाइड्रेट | 28.2g |
| फाइबर | 7.7g |
| शुगर | 1.2g |
| वसा | 0.6g |
| Folate | 210mcg |
| आयरन | 2.3mg |
| पोटैशियम | 450mg |
| मैग्नीशियम | 54mg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Toor dal प्रदान करता है complete vegetarian nutrition with 7.6g प्रोटीन प्रति 100g. The high फाइबर (5.1g) and resistant starch support gut health, जबकि folate makes it आवश्यक for गर्भावस्था. Pair with rice for a complete amino acid profile.
मिथक बनाम सच
मिथक #1: Dal Causes Weight Gain
सच्चाई: Toor dal सहायता करता है वजन घटाना. With 7.6g प्रोटीन and 5.1g फाइबर प्रति 100g, it प्रदान करता है satiety with मध्यम कैलोरी (108 kcal). High-प्रोटीन, high-फाइबर foods help control appetite and maintain muscle के दौरान वजन घटाना.
मिथक #2: Diabetics Should Avoid Dal Due to कार्ब्स
सच्चाई: Toor dal is excellent for diabetics. Despite containing कार्ब्स, it has a low-to-medium glycemic index (29-35) and high फाइबर that slows glucose absorption. The प्रोटीन further stabilizes ब्लड शुगर.
मिथक #3: Dal Lacks Complete प्रोटीन
सच्चाई: जबकि individual lentils are incomplete proteins, combining toor dal with rice or roti प्रदान करता है all आवश्यक amino acids. This traditional dal-chawal combination is nutritionally complete.
मिथक #4: Canned/Packaged Dal Is As पौष्टिक As ताज़ा
सच्चाई: ताज़ा-पका हुआ toor dal retains more पोषक तत्व, विशेष रूप से heat-sensitive विटामिन. Canned varieties अक्सर contain added सोडियम. Pressure-cooking ताज़ा dal preserves पोषक तत्व better than prolonged boiling.
मिथक #5: Dal Causes Gas and Bloating
सच्चाई: जबकि dal शामिल है oligosaccharides that can cause gas, proper soaking (4-6 hours) and cooking techniques reduce this significantly. Adding asafoetida (hing) in tempering aids digestion.
मिथक #6: Yellow Dal and Toor Dal Are Different
सच्चाई: Toor dal (pigeon pea) is commonly called yellow dal in North India. हालांकि, "yellow dal" can also refer to moong dal. Toor dal is specifically split pigeon peas with a distinct nutty flavor.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | High प्रोटीन (7.6g), high फाइबर (5.1g), low वसा. बढ़ावा देता है fullness with मध्यम कैलोरी (108 kcal प्रति 100g). |
| मांसपेशी वृद्धि |  | Good plant प्रोटीन (11.4g प्रति कप). Combine with rice for complete amino acids. Add 2-3 cups दैनिक for vegetarian muscle building. |
| डायबिटीज प्रबंधन | | Low-medium GI (29-35), high फाइबर slows glucose absorption, प्रोटीन stabilizes ब्लड शुगर. |
| पीसीओएस प्रबंधन | | Low GI, high प्रोटीन मदद करता है with insulin resistance. Plant-based प्रोटीन सहायता करता है hormone balance. |
| गर्भावस्था पोषण | | [Rich in folate (210mcg प्रति कप) आवश्यक for fetal development](https://www.acog.org/womens-health/faqs/nutrition-के दौरान-गर्भावस्था), आयरन रोकता है anemia. |
| Viral/Flu Recovery | | Easy to digest, प्रदान करता है प्रोटीन for recovery, warm and comforting. Add turmeric for anti-inflammatory benefits. |
व्यक्तिगत पोषण
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ब्लड शुगर रेस्पॉन्स to Toor Dal
Understanding how toor dal affects रक्त ग्लूकोज shows why it's excellent for डायबिटीज management and sustained energy.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for general स्वस्थ individuals. व्यक्तिगत प्रतिक्रियाएं भिन्न हो सकती हैं. यह मेडिकल सलाह नहीं है.*
How to Optimize Blood शुगर Control
Pairing toor dal with whole grains and vegetables creates balanced meals that stabilize ब्लड शुगर:
- 🍚 Brown rice or roti - Adds complex कार्ब्स and completes प्रोटीन
- 🥬 Leafy greens (spinach, methi) - Adds फाइबर and micronutrients
- 🥄 Ghee or olive oil (1 tsp) - स्वस्थ fats slow glucose absorption
- 🧅 Onions and tomatoes - Add volume, पोषक तत्व, minimal कैलोरी
This traditional Indian meal combination (dal-roti-sabzi) प्रदान करता है steady energy for 3-4 hours without ब्लड शुगर spikes.
सांस्कृतिक महत्व
Toor dal (Cajanus cajan) has been cultivated in India for over 3,500 years and is the second most महत्वपूर्ण pulse crop globally बाद में chickpeas.
In India:
- Staple प्रोटीन source in vegetarian diets across all regions
- आवश्यक in South Indian sambar and North Indian dal tadka
- Used in Ayurveda for balancing Vata and Pitta doshas
- Offered in temples and festivals (विशेष रूप से के दौरान Pongal)
- India produces 70% of global toor dal supply
Global Impact:
- Cultivated in tropical and semi-tropical regions worldwide
- Known as pigeon pea internationally, red gram in South India
- Drought-resistant crop vital for food security in developing nations
- Nitrogen-fixing crop that सुधारता है soil health
- Used in intercropping systems with cereals
तुलना और विकल्प
Toor Dal vs Other Lentils (प्रति 100g पका हुआ)
| पोषक तत्व | 🥘 Toor Dal | 🌿 Moong Dal | 🔴 Masoor Dal | 🟡 Chana Dal |
|---|---|---|---|---|
| कैलोरी | 108 kcal | 105 kcal | 116 kcal | 164 kcal |
| प्रोटीन | 7.6g | 7.0g | 9.0g | 8.9g |
| कार्ब्स | 18.8g | 19.2g | 20.1g | 27.4g |
| फाइबर | 5.1g | 7.6g | 7.9g | 7.6g |
| वसा | 0.4g | 0.4g | 0.4g | 2.6g |
| Folate | 140mcg | 159mcg | 181mcg | 172mcg |
| आयरन | 1.5mg | 1.4mg | 3.3mg | 2.9mg |
| GI | 29-35 (Low-Medium) | 31-38 (Low-Medium) | 26-30 (Low) | 28-36 (Low) |
| सबसे अच्छा | दैनिक meals, गर्भावस्था | Easy digestion, detox | आयरन needs, वजन घटाना | डायबिटीज, मांसपेशी वृद्धि |
अक्सर पूछे सवाल
Is toor dal good for वजन घटाना?
Yes, toor dal is excellent for वजन घटाना. With 7.6g प्रोटीन and 5.1g फाइबर प्रति 100g, it प्रदान करता है satiety with मध्यम कैलोरी (108 kcal). The high प्रोटीन मदद करता है maintain muscle mass के दौरान वजन घटाना.
Best practices: Eat 1-2 cups पका हुआ dal दैनिक, avoid heavy tempering with excess oil/ghee, combine with vegetables and small हिस्से of rice/roti for balanced meals.
Can diabetics eat toor dal?
Diabetics can benefit significantly from toor dal. It has a low-to-medium glycemic index (29-35) and high फाइबर content (5.1g प्रति 100g) that slows glucose absorption.
Tips for diabetics:
- Pair dal with vegetables and limited whole grains
- Avoid rice with high GI; choose brown rice or roti instead
- Add प्रोटीन (paneer, chicken) for further ब्लड शुगर stability
- Monitor हिस्सा sizes: 1 cup पका हुआ dal per meal is ideal
Research shows regular pulse consumption सुधारता है glycemic control and कम करता है डायबिटीज complications.
How much प्रोटीन is in toor dal?
पका हुआ toor dal शामिल है 7.6g of प्रोटीन प्रति 100g. One cup (150g) प्रदान करता है लगभग 11.4g of plant-based प्रोटीन, covering ~20% of दैनिक प्रोटीन needs.
For complete प्रोटीन: Combine toor dal with rice or roti. This traditional pairing प्रदान करता है all 9 आवश्यक amino acids, making it nutritionally equivalent to animal प्रोटीन for vegetarians.
Is toor dal good for गर्भावस्था?
Yes, toor dal is highly लाभदायक के दौरान गर्भावस्था. It प्रदान करता है:
- Folate (210mcg प्रति कप): आवश्यक for preventing neural tube defects
- आयरन (2.3mg प्रति कप): रोकता है गर्भावस्था anemia
- प्रोटीन (11.4g प्रति कप): सहायता करता है baby's growth and development
- फाइबर (7.7g प्रति कप): रोकता है गर्भावस्था constipation
अनुशंसित intake: 1-2 cups पका हुआ dal दैनिक, combined with विटामिन C sources (lemon, tomatoes) for better आयरन absorption.
What are the स्वास्थ्य लाभ of toor dal?
Key Benefits:
- Plant-Based प्रोटीन: 7.6g प्रति 100g सहायता करता है muscle health and repair
- High फाइबर: 5.1g aids digestion and रोकता है constipation
- Heart Health: पोटैशियम, magnesium, and फाइबर support cardiovascular function
- Blood शुगर Control: Low-medium GI and high फाइबर stabilize glucose
- गर्भावस्था Support: Rich folate रोकता है birth defects
- Weight Management: High satiety with मध्यम कैलोरी
- Anemia Prevention: Good आयरन source for vegetarians
Should I eat toor dal every day?
Yes, eating toor dal दैनिक (1-2 cups पका हुआ) is लाभदायक for most people. It प्रदान करता है आवश्यक प्रोटीन, फाइबर, and micronutrients without excess कैलोरी or वसा.
दैनिक consumption benefits:
- Consistent प्रोटीन intake for vegetarians
- Stable ब्लड शुगर levels
- Improved पाचन स्वास्थ्य from फाइबर
- हृदय स्वास्थ्य support from पोटैशियम and magnesium
Variety is key: Rotate toor dal with other lentils (moong, masoor, chana) to get a complete range of पोषक तत्व and prevent monotony.
Does toor dal cause gas?
Toor dal can cause gas in some people due to oligosaccharides (complex sugars). हालांकि, proper preparation minimizes this:
Reduce gas with these methods:
- Soak dal for 4-6 hours पहले cooking, then rinse
- Add asafoetida (hing) in tempering के दौरान cooking
- Cook dal thoroughly until soft
- Start with smaller हिस्से if new to regular dal consumption
- Increase water intake throughout the day
Most people develop tolerance with regular consumption. The gut microbiome adapts, reducing gas over time.
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