Urad Dal: Uses, Benefits, Side Effects, and more!
By Dr Anuja Bodhare +2 more
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Urad dal, scientifically called Vigna mungo, is a lentil most commonly used in South Indian households. It is also called Urd bean, Urad bean, Black lentil, Black matte bean, Mungo bean in English, and Urad dal in Hindi. Vigna mungo seeds are mainly a staple food, and the dehulled and split seeds (dhal in Hindi) are a typical dish in South Asia. It can be found in Asia, Madagascar, and Africa too.1Vigna mungo is a hairy and bushy, annual plant that has an elaborate taproot. The stem is highly branched from the base. The plant is cultivated for its edible seeds in tropical countries, especially in Asia.2
Did You Know?
Black gram split (urad dal) and whole urad dal have tremendous nutritional value. Urad dal is a good source of proteins, carbohydrates, lipids, iron, and calcium. In addition, whole urad has dietary fiber, whereas urad dal (split urad) does not contain fiber. Among the phytochemicals, prominent phytochemicals present in urad dal are flavonoids and phenolic compounds.
The nutritional value table below is for 100 grams of urad dal, and the whole Urad is given below:
Nutritional value of urad dal (black gram split) per 100 grams3
Nutritional value of urad whole (black gram whole) per 100 grams4
Vitamins like tocopherols are also present in black gram.3,4
In my experience, I have found that mung beans can be an excellent protein source for individuals who prefer a vegetarian diet. Mung bean protein is not only cost-effective but also highly digestible compared to a protein found in other legumes. This means that your body can efficiently break down and absorb the nutrients from mung bean protein, providing you with the necessary building blocks for muscle growth and overall health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The seed coat of Urad contains various phytochemicals that may show many properties. Some of the properties of urad dal are mentioned below.
Also Read: Masoor Dal- Uses, Benefits, Nutritional Value
Potential Uses of urad dal (black gram) are
Regularly eating urad dal with a low-fat diet may help maintain lipid homeostasis (balance). As a result, it may help reduce the risk of heart disease. Agents responsible for this heart-friendly property of Urad dal are fiber, low glycemic index, and minor components like saponins, phytosterols, and oligosaccharides.6 Also, the lipids in black gram may show cholesterol-lowering effects in humans.8 If you are suffering from heart disease, make sure you talk to your healthcare provider before using urad dal for its properties.
Urad dal has a low glycemic index (increases blood glucose levels slowly). Along with a low glycemic index, it also has a high content of indigestible fiber, making it an excellent candidate for maintaining blood sugar levels in individuals with diabetes. Also, black gram may help prevent insulin resistance associated with type 2 diabetes. Hence, black grams may be consumed to avoid type 2 diabetes.6 However, diabetes is a severe health condition that requires you to strictly adhere to the doctor’s advice. Avoid using urad dal or any herbal remedy to manage your symptoms without consulting a doctor first.
The presence of lipids, proteins, and fats lends black grams high nutritional value. In addition, black grams may help maintain healthy body weight by providing early satiety due to its high fiber content, limiting overall food consumption.6 However, if you are looking to reduce or manage weight, you can reach out to a dietician or nutritionist as they will be able to better guide you about the benefits and limitations of each diet.
Prebiotics are indigestible foods beneficial in stimulating the growth of helpful intestinal bacteria and improving overall gut health. Black grams are a good source of prebiotics. Consuming black grams (whole) may provide prebiotic health benefits and might be regarded as a potential functional food.9
In excess, reactive oxygen species (ROS) can damage cells like proteins, lipids, and DNA, resulting in conditions like cancer, neurodegenerative diseases, and atherosclerosis. Black grams are rich in polyphenols, which possess antioxidant properties. Polyphenols may prevent cellular damage caused by the presence of excessive ROS and thus protect from diseases caused by long-term and chronic inflammation.10
Urad dal may show liver-protective and kidney-protective properties. These properties might be due to components like phenolics, tannins, flavonoids, and phytic acid in urad. These components are potent antioxidants that may show a protective effect on the liver and kidney.11 However, if you are suffering from kidney or liver disease, you need to consult your healthcare provider before using urad dal or any other herbal remedy for kidney or liver problems.
Though studies show the benefits of the urad dal in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of urad dal on human health.
Also Read: Harad: Uses, Benefits & Side Effects
Did you know that combining mung beans with cereals can greatly enhance the quality of protein in your diet? Cereals are rich in amino acids that contain sulfur, but they lack lysine, an essential amino acid. By pairing mung beans with cereals, you can create a complete protein source that provides all the necessary amino acids for your body’s needs.
Dr. Rajeev Singh, BAMS
There are several ways you can involve urad dal in your diet,
No information on the side effects of urad dal is available as it is a very commonly used food. However, if you experience any side effects after eating urad dal, you must consult a healthcare provider or doctor immediately.
Also, avoid using urad dal or other herbs to manage health conditions without consulting your healthcare provider. This will help you avoid unwanted side effects.
Urad dal may be added as a food component in the diet. But while using any herbal product for its benefits one must follow general precautions and eat it in moderation. Moreover, if you want to use urad dal for its properties or against any disease conditions, talk to your doctor first. It will help you make well-informed choices and avoid unwanted health effects.
Over the years, I have learned that in China and other Asian countries, the mung bean is recognized as a functional food with detoxifying properties. The specific mechanisms by which it achieves this detoxification are still being studied, but it is believed that the high fibre content and antioxidant compounds in mung beans help to eliminate toxins from the body and promote overall detoxification processes.
Dr. Smita barode, BAMS
There are no reported interactions of urad dal with other drugs and medicines. However, if you are taking medication for any health condition, you need to consult with your doctor about the possible interactions of the drug with other foods and herbs.
Also, you are advised not to use urad dal for any disease condition without a doctor’s consultation
Also Read: Punarnavadi Mandoor: Uses, Benefits, Side effects & More!
Black gram split is the English name for Urad dal.1
Urad dal possesses excellent antioxidant properties that make it beneficial for the heart, liver and kidneys. In addition, it has a low glycemic index and high dietary fiber content that may be helpful as a good food substance for patients with diabetes and those on weight control diets. 6,8,9,11 However, consult your healthcare provider before using urad dal for any of its health benefits.
There are no reported major side effects of urad dal. Its seeds are edible and consumed as food.2 However, if you experience any side effects after consuming urad dal, immediately reach out to your healthcare provider.
Black grams may help in maintaining a healthy body weight by providing a satiety effect which leads to limiting overall food consumption. So, it may be used to manage obesity. However, it is better to consult your healthcare provider or dietician before discontinuing medication or making any dietary changes.6
Urad dal may be used as an excellent food to help you manage your blood glucose levels because of its high fibre content and low glycemic index (increases blood glucose levels slowly).6 You should still rely on the doctor’s advice and continue your medicines to manage your diabetes. Do not use urad dal or any other herbal remedy to manage your symptoms, as it may worsen the situation.
Also Read: Punarnava: Uses, Benefits & Side Effects
1. Black gram (Vigna mungo) | Feedipedia [Internet]. [cited 2022 Apr 6]. Available from: https://www.feedipedia.org/node/236
2. Vigna mungo – Useful Tropical Plants [Internet]. [cited 2022 Apr 6]. Available from: https://tropical.theferns.info/viewtropical.php?id=Vigna+mungo
3. Hall C, Hillen C, Robinson JG. Composition, Nutritional Value, and Health Benefits of Pulses. Cereal Chemistry [Internet]. 2017 Jan 1 [cited 2022 Apr 6];94(1):11–31. Available from: https://onlinelibrary.wiley.com/doi/full/10.1094/CCHEM-03-16-0069-FI
4. Girish TK, Pratape VM, Prasada Rao UJS. Nutrient distribution, phenolic acid composition, antioxidant and alpha-glucosidase inhibitory potentials of black gram (Vigna mungo L.) and its milled by-products. Food Research International. 2012 Apr 1;46(1):370–7. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0963996912000117
5. Swaroopa C, Kashmira L, Vikas G, Rajan W. Assessment of the prebiotic potential of seed coats from green gram (Vigna radiata) and black gram (Vigna mungo). Journal of Food Science and Technology 2021 59:2 [Internet]. 2021 Mar 3 [cited 2022 Apr 6];59(2):583–8. Available from: https://link.springer.com/article/10.1007/s13197-021-05043-2
6. Girish TK, Vasudevaraju P, Prasada Rao UJS. Protection of DNA and erythrocytes from free radical induced oxidative damage by black gram (Vigna mungo L.) husk extract. Food and Chemical Toxicology. 2012 May 1;50(5):1690–6. Available from: https://pubmed.ncbi.nlm.nih.gov/22330200/
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