Best plant-based protein source: 8 health benefits of chana dal in your daily diet

Channa dal, or horse gram, is packed with plant-based protein, powerful antioxidants, and digestive fibre. It is known to be one of the most nutritious, affordable, and sustainable foods.

According to the Asian Journal of Dairy and Food Research, legumes like horse gram play a major role in both human health and environmental sustainability. They not only provide essential nutrients like vitamins, fibre, and minerals, but also help improve soil fertility and reduce the need for synthetic fertilisers. Whether made into soups, pancakes, or snacks, chana dal fits into a wide range of recipes.

8 health benefits of chana dal:

• Keeps digestion happy

Horse gram is rich in both soluble and insoluble fibre, which helps improve digestion, prevent constipation, and support the natural growth of beneficial gut bacteria for better long-term digestive health.

Also read | Benefits of plant-based proteins: Build strong muscles, keep heart healthy, manage weight

• A protein powerhouse

Containing nearly 23 to 24 percent protein, horse gram offers twice the protein found in some grains, making it an excellent plant-based protein source for those trying to meet their daily protein needs naturally.

• Controls blood sugar

Thanks to its complex carbohydrates and low glycaemic index, horse gram helps release energy slowly, making it ideal for people managing diabetes, insulin resistance, or sugar-related lifestyle conditions.

Chana dal for heart health: Channa dal is low in fat and contains good fatty acids, which can help balance cholesterol levels and reduce the risk of heart disease (Image: Canva)

• Supports heart health

Horse gram is very low in fat and contains good fatty acids, which can help balance cholesterol levels and lower the risk of developing heart disease when eaten as part of a balanced diet.

Also read | 12 best plant-based protein-rich foods for vegetarians and vegans

• Reduces inflammation

It contains natural compounds like phenolic acids and flavonoids, which help reduce inflammation in the body, protecting you from chronic illnesses like arthritis, heart disease, and certain types of cancer.

• Rich in minerals

Horse gram boasts a potent mix of iron, calcium, and molybdenum. These minerals help build strong bones, support immune function, and keep your blood oxygenated—vital for daily energy and wellness.

• Removes toxins

Traditional preparation methods like soaking, sprouting, or fermenting reduce anti-nutrients like phytic acid and tannins, making it easier for the body to absorb key minerals and eliminate unwanted toxins.

• Ayurvedic medicine

Used in Ayurveda and traditional medicine, horse gram helps with conditions like kidney stones, high blood pressure, skin infections, joint pain, and even helps balance excess sweating.

FAQs:

Q: What is channa dal?

A: Channa dal, also known as horse gram, is a type of legume packed with plant-based protein, antioxidants, and fibre.

Q: How does channa dal benefit digestion?

A: Channa dal is rich in both soluble and insoluble fibre, which helps improve digestion, prevent constipation, and support the growth of beneficial gut bacteria.

Q: Is channa dal good for protein intake?

A: Yes, channa dal contains nearly 23 to 24% protein, making it an excellent plant-based option for meeting daily protein needs.

Q: How does channa dal affect blood sugar levels?

A: Due to its complex carbohydrates and low glycaemic index, channa dal releases energy slowly, which is beneficial for managing diabetes and other sugar-related conditions.

Q: Can channa dal improve heart health?

A: Channa dal is low in fat and contains good fatty acids, which can help balance cholesterol levels and reduce the risk of heart disease.

Q: Does channa dal help reduce inflammation?

A: Yes, channa dal contains phenolic acids and flavonoids, which help reduce inflammation and protect against chronic illnesses.

Q: What minerals are found in channa dal?

A: Channa dal is rich in iron, calcium, and molybdenum, which support strong bones, immune function, and oxygenation of the blood.

Q: How does channa dal remove toxins?

A: Traditional preparation methods like soaking, sprouting, or fermenting reduce anti-nutrients, making it easier for the body to absorb minerals and eliminate toxins.

Q: What are some Ayurvedic benefits of channa dal?

A: In Ayurveda, channa dal is used to treat conditions like kidney stones, high blood pressure, skin infections, joint pain, and excess sweating.

Disclaimer: This article, including health and fitness advice, provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.