Dal vs carbs: Should you be having it for weight loss?

Dal has complex carbohydrates

Scientific meta analyses have shown how pulses and legumes are associated with a lower risk of obesity and diabetes, according to Dr Gulati. She lists several pluses of dal. On carbohydrates, she explains, “Dal is rich in complex carbohydrates, which are digested slower than simple carbohydrates, leading to a more stable and sustained release of blood sugar and energy. When consumed as part of a balanced meal with vegetables and other foods, the carbohydrates in dal are less likely to cause issues.”

Why dal is nutrient-dense

Dr Gulati feels that most overlook the fact that dal is a very good source of dietary fibre, which helps with digestion, promotes satiety, eliminates hunger pangs and can help regulate blood sugar levels. “Besides proteins and carbohydrates, dal is a storehouse of vitamins and minerals. Dals are particularly rich in folate, iron, potassium and magnesium, as well as B vitamins like thiamine. They also contain smaller amounts of other minerals like phosphorus and zinc. It is low in fat,” says Dr Gulati.

Is dal a complete protein?

No it’s not. “It does not have all nine essential amino acids which the body needs. Which is why in a plant-based diet, it has to be combined with other protein sources, be it quinoa, nuts and seeds,” says Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi.

There is a reason why dal and rice are often combined; they provide complementary protein sources, meaning they provide a more complete set of amino acids than either would alone. “A cup of cooked rice has around 3 grams of protein. While dal is rich in the amino acid lysine, it’s often deficient in methionine and cysteine, while rice is deficient in lysine. Combining them helps the body synthesize proteins more effectively,” explains Vashist. A balanced meal thali was created for a reason.