Black gram, also known as urad dal, is one of the most commonly found lentils in every Indian kitchen. It is used in various culinary recipes like dosa, vada and papad but most commonly it is used to make dal.
Black grams can be consumed in a variety of forms, the most delectable being a hot bowl of dal. Simply soak about 100 grams of grains overnight and bring to a boil the next day along with some oil and spices. You can enjoy it with a tadka and rotis or rice and can even make it in a dried form. Another way of enjoying whole black gram is by making a salad. Simply add semi-boiled grains to your choice of vegetables like cucumbers and lettuce. Form a dressing with the help of some olive oil, spices and salt. Enjoy the dish or store and eat later.
Due to its rich nutritional composition, black gram is bound to have some amazing health benefits. These will be explored and explained in this section.
A)Weight Loss
Poor diet and sedentary lifestyle have pushed many towards weight issues. Excess weight is not just unflattering but also a threat to health, increasing the risk of several chronic disorders. Black gram is loaded with proteins, which are enough to fulfill almost half of your daily protein requirement within just a bowl. Astonished, right? Yes, black grams possess more protein than chickpeas, which are a renowned protein-rich source among Indians. Further, it has fewer calories, which only makes it a better weight loss food than chickpeas because calorie restriction is equally important for weight loss.
Further, it helps in maintaining your muscle tone and skin elasticity.
B)Better Digestion
Black gram contains fibre in some amount, which aids in the process of digestion. So, eating it may help you get rid of digestive issues like constipation.
Moreover, it will help to keep you full for long, preventing you from binging or overeating, which is harmful to your digestive health
C)Rich in Antioxidants
Black gram contains vitamin C in ample amounts, which is a strong antioxidant imparting all of its benefits to the grain.
When compared with different varieties of beans, grains and pulses, black grams show better antioxidant potential. This is due to the presence of phenolic compounds in it. Black gram possesses gallic acid, which is a strong antioxidant and is responsible for almost all of these actions. When cooked and eaten along with the seed coat, these antioxidant actions are further enhanced due to the presence of flavonoids.
D)Manages diabetes
As black gram is rich in dietary fibre, it regulates the amount of nutrients absorbed by the digestive tract. As a result, it helps in maintaining sugar and glucose levels, thereby making your diabetes much more manageable . If you are a diabetic person, include black gram into your diet to prevent a spike in blood sugar levels.
E)Controls Cholesterol
Cholesterol is an essential component of body cells and it is essential for the synthesis of several types of hormones. Though excessive cholesterol levels are detrimental to cardiac health, the bright side is that high cholesterol levels are easily reversible by dietary modifications. Black grams, which are high in fibres and low in fat can prove to be an excellent dietary inclusion for this concern.
Studies on animal models have proved the hyperlipidemic (cholesterol-lowering) effects of black gram. The ingestion of black gram significantly helped to reduce lipids, triglycerides and esterified cholesterol levels. Total cholesterol levels were also improved.
An additional action, which was observed was the anti-atherogenic effect of black gram, which implies that it facilitated a reduction in the risk of atherosclerosis by preventing plaque formation.
F)Good for pregnant women
Black gram is a very good pulse for pregnant women due to its high nutritional value. Being a rich source of iron, it helps in the production of haemoglobin which prevents birth defects in the foetus. Also the presence of essential fatty acids in the black gram enhance foetal brain development.
G)Healthy Heart
Cardiac disorders refer to a group of disorders affecting the heart, which are often serious and even life threatening.Black gram has cardio protective effects.
Therefore it is a good diet of those suffering from cardiac disorders or those who have undergone a surgery.
H)Clear and Youthful Skin
Black gram is rich in antioxidants, which are responsible for controlling the actions of free radicals. Other than internal organs, free radicals also react with your skin and commonly cause wrinkles, fine lines and manifestation of other signs of ageing. Additionally, it is also responsible for hair fall and greying of hair. With the inclusion of black gram in your diet, you can get rid of these aesthetic concerns and retain your youthful glow and look.
Due to its benefits on the skin, black gram is also used as an ingredient in facial creams and masks. Further, its exfoliating actions help to remove the dead layer of skin and replace it with newer cells. This helps in the rejuvenation of the skin and enhances your youthful glow.You can easily form a black gram face mask by mixing grounded gram with some milk and honey.
I)Prevents Cancer
Cancer is one of the most dreaded diseases of the modern day world with high rates of recurrence and a high potential for spread. While most cancers have no specific cause, certain dietary constituents have a protective role against the cancerous activity. One particular type of cancer, which has been well studied with these grains is breast cancer. It has been determined that black gram is preventive against it. Studies have also found that phenolic compounds present in black gram and its flavonoids have a possible role in preventing carcinogenesis.
