Description
Whole Urad (also known as Black Gram or Urad Dal) is a nutritious legume commonly used in Indian cuisine, particularly in dishes like dal, idli, dosa, and vadas. It is known for its high protein content and various health benefits, making it a valuable part of a balanced diet.
Nutritional Information (per 100g):
- Calories: 340 kcal
- Carbohydrates: 60g
- Fiber: 18g
- Sugars: 3g
- Protein: 25g
- Fats: 1.6g
- Saturated Fat: 0.4g
- Polyunsaturated Fat: 0.5g
- Monounsaturated Fat: 0.6g
- Vitamins and Minerals:
- Vitamin A: 0% DV
- Vitamin C: 0% DV
- Vitamin B6: 15% DV
- Folate: 20% DV
- Iron: 25% DV
- Magnesium: 25% DV
- Potassium: 400mg
- Calcium: 150mg
- Zinc: 2.5mg
Health Benefits:
- High Protein: Whole Urad is a great source of plant-based protein, essential for muscle building, repair, and overall body function.
- Rich in Fiber: The high fiber content helps improve digestion, regulate blood sugar levels, and maintain a healthy weight by promoting satiety.
- Supports Heart Health: With its low-fat content and high fiber, Whole Urad can help lower cholesterol levels, promoting a healthy heart.
- Aids in Digestion: The fiber in Whole Urad supports healthy bowel movements and can help reduce constipation.
- Rich in Iron: This legume is an excellent source of iron, which helps prevent anemia and boosts energy levels by improving the oxygen-carrying capacity of the blood.
- Good for Bone Health: The calcium and magnesium content in Whole Urad contribute to stronger bones and better bone density.
- Rich in Antioxidants: The antioxidants in Urad dal help neutralize free radicals, which can reduce inflammation and support overall health.
Whole Urad can be cooked in various ways, such as making dal, idli batter, or adding it to soups and curries. It is also commonly used in the preparation of vadas and dosa. Its high nutrient content makes it an excellent addition to a balanced diet, providing a variety of health benefits.
