Your diet during pregnancy plays a crucial role. It is associated with your overall well-being and the nutritional growth of the child. Pregnant mothers must focus on eating a healthy diet that is high in nutrients and low in sugar, salt, and saturated fats which brings the question of what to eat and what not to. One such question is about eating chana dal during pregnancy.
Chana is a common dal variety found in every Indian kitchen. Being the main ingredient of dal and vada, it is also used for tempering purposes.
Down south, this ingredient is also used for making payasam – a sweet treat. This yummy and versatile dal is super healthy and hence you need not worry much while craving that chana dal vada during pregnancy.
While eating lentils can provide you with the required nutrients, let us see how eating chana dal during pregnancy is beneficial.
Can I Eat Chana Dal During Pregnancy
Yes, you can eat chana dal during pregnancy as dals have a rich nutrient profile and are one of the prime sources of protein for vegetarians. The benefits of chana dal during pregnancy are abundant as it is a rich source of B-complex vitamins and provides you with the required energy.
Since a balanced diet is important throughout the pregnancy, it must comprise fruits, vegetables, and dals too – which is often skipped. Dals provide the much-needed protein for the growth and development of the cells of the baby1.
The grounded flour of chana dal is known as Besan. Both chana dal, and besan, are used as major ingredients for many delicacies.
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What Nutrients Make Chana Dal During Pregnancy A Healthy Food
Dal is one of the safest foods that you can consume during pregnancy, as it will give you the required nutrients without making you feel uncomfortable after consumption. That is the reason for people opt for chana dal which comes with a crunchy and nutty flavor.
Indians make lentils a part of their diet every day in some form or another. Chana dal during pregnancy is hence recommended as it is rich in protein, zinc, folate, fiber, and calcium.
The benefits of dals are seemingly endless! Dishes made using dals are a tasty and nutritious addition to any meal.
Chana dal contains a good amount of calories compared to most other grains and pulses. Hence, ensure to consume it in measured quantities.
Below is the nutritional value of Chana dal2.
1 cup, cooked (182 grams) Calories 252 % Daily Value* Total Fat 4.5ggrams 7% Saturated Fat 0.4g 2% Trans Fat 0g Polyunsaturated Fat 1.8g Monounsaturated Fat 0.9g Cholesterol 0mg 0% Sodium 387mg 16% Potassium 199mg 6% Total Carbohydrates 42g 14% Dietary Fiber 11g 44% Sugars 7.3g Protein 13g Vitamin A 0.8% Vitamin C 0.3% Calcium 6% Iron 9.9% * Percent Daily Values are based on a 2000-calorie diet.
1. Chana dal is a rich source of folic acid
Chana dal is said to be a rich source of folic acid, which helps prevent birth defects in the child’s brain and spinal cord. It also plays an important role in improving the red blood cell count in the body – which is crucial for the mother and the child.
Chana dal during pregnancy helps in lowering the levels of homocysteine and reduces the risk of blood clots and hardening of the arteries3.
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2. Helps in maintaining pH levels
The term “pH” is an abbreviation for “potential of hydrogen” or “power of hydrogen. A normal pH is important for the healthy functioning of the human body.
Since chana dal is rich in phosphorus minerals, it neutralizes the acid in the body and helps maintain the pH level4.
3. It is a good source of Zinc
Zinc plays an important role in the cell growth and brain development of the baby. It is also important to support your immune system. A few studies link zinc deficiency to low birth weight and other problems during pregnancy, labor, and delivery.
4. Rich in fiber
The benefits of chana dal during pregnancy are its high fiber content, which allows the low release of glucose into the bloodstream and manages your blood sugar levels.
It also helps keep your gut healthy and prevents constipation.
Benefits Of Eating Chana Dal In Pregnancy
With a lot of health benefits, chana during pregnancy has garnered a lot of attention and has been recommended by dieticians and health experts. It serves as a good source of minerals such as manganese, magnesium, zinc, copper, and iron.
Chana dal is also a good source of B-complex vitamins including B1, B2, B3, and B9. These are crucial for the metabolism of glucose. It also works great for one’s skin as it helps fight aging due to the presence of manganese which offers energy to cells.
Listed below are the benefits of eating chana dal during pregnancy.
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1. Chana dal during pregnancy is good for the heart
According to a study, chana dal has the property of reducing bad cholesterol in the blood, thereby keeping your cholesterol under control, which is an important aspect of a healthy heart.
Also, Chana dal helps in lowering homocysteine levels and reduces the risk of blood clots. It prevents artery hardening as it is a very good source of folic acid.
2. Helps for stronger muscles
According to The ‘Harvard T.H. Chan School of Public Health‘, the role of protein is crucial and acts as a building block of our muscles. It is recommended to consume chana dal every day as it contains 13g of protein in every 100g. It also is a great source of vegetarian protein.
3. Chana dal during pregnancy supports the immune system
Chana dal is not only good in taste but is also super healthy. Due to the presence of high protein in chana dal, it helps in fighting infections – which are very common during pregnancy. This is also a perfect choice for a vegan or vegetarian diet.
4. Prevents disease
Chana Dal is rich in proteins that are very beneficial for your body. It helps your body to recover fast. The presence of folic acid in chana dal is rich in folates. Folate is crucial in the prevention of diseases such as stroke, depression, and dementia5.
Related Reading: 11 Simple Ways To Boost Immunity During Pregnancy
5. Chana dal during pregnancy is good for bones and teeth
Calcium is crucial for the well-being of yourself and the baby to be born. Though milk is a good source of calcium, if you are lactose intolerant, you can opt for eating chana dal. According to a source, sufficient intake of calcium can help prevent osteoporosis and improve bone density.
6. Lowers blood sugar
Gestational diabetes during pregnancy is a common issue. Chana dal contains 11% of fiber.
According to a study, increasing fiber content helps reduce blood sugar. Chana dal during pregnancy is good for type 2 diabetes as it has a low glycemic index.
7. It has anti-Inflammatory properties
The greatest benefit of chana dal during pregnancy is that it has no trans fat. Since it has healthy fat, you can happily munch on chana dal vada during pregnancy. Also, a study shows that healthy fats present in chana dal are essential for treating inflammation.
8. Helps control blood pressure
Chana dal contains good amounts of potassium and low amounts of sodium, which helps keep blood pressure under control.
Also, it helps in keeping the body’s electrolytes under control, which prevents the constriction of blood vessels6.
Precautions To Take When Eating Chana Dal During Pregnancy
Food precautions for pregnant women are crucial, as what you eat determines the well-being of yourself and your child. Though chana dal during pregnancy can be a healthy source of many nutrients, it depends on how you consume these grams.
Related Reading: 11 Symptoms Of Not Eating Enough While Pregnant
1. Don’t consume raw chana dal
Like most legumes and grams, chana dal should not be consumed raw. Consuming raw chana dal may induce toxins in your digestive system. Hence, it is better to cook them.
2. Overconsumption leads to gas
Sometimes, too much consumption of legumes may cause gas, discomfort, and bloating of the abdomen.
3. IBS
Since chana dal is a good source of fiber, too much consumption could lead to IBS and diarrhea.
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Conclusion
Chana dal is the main ingredient in every Indian household. Right from improving digestion, lowering disease risk, and aiding in weight management, the benefits of chana dal are numerous. Chana dal helps to boost vitamins, minerals, fiber, and protein, which may support the body well being.
Having known the importance of including chana dal as a part of your diet, we suggest you relish this dal in moderation to reap its benefits to the fullest.