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10 Health Benefits of Eating Toor Dal

Toor Dal, also known as Pigeon Peas, has many names in India. It is widely known as Toor Dal, Arhar Dal, Rahri Dal, Thogari Bele, Tur, Turi, Toor, Turdalya, Tuvar, Kandulu, Kandi Pappu, Thuvaram Paruppu, Thuvara Parippa.

Toor Dal has been cultivated and eaten in India for 3500 years now. India is the topmost country in the production of Toor Dal.

It is quite famous in Ayurveda to treat liver conditions and improve one’s energy levels.

It is said to reduce pitta dosha and Kapha dosha, however, excessive consumption may lead to vatta dosha in some people. Most people cook this dal after soaking it in water.

Health benefiting properties of Toor Dal:

The nutrition in Toor dal is mainly comprised of proteins, carbohydrates, and fibre. The other nutrients in this lentil include some elements of vitamins C, E, K, B complex, and other minerals like potassium, magnesium, and zinc.

About 100 grams of Toor Dal contains 151 calories out of which we get carbs, proteins, fats, fibres, calcium, iron, zinc, sodium, phosphorus. (24 Mantra)

Health Benefits of Eating Toor Dal:

  • Good Source of Protein

Most vegetarians in India do not have enough sources of protein in their diet. They don’t even have many options.

Toor Dal has a great amount of protein in it which is the building block of the liver, stomach, skin, hair and all vital organs.

When you mix Toor Dal with different cereals or legumes you get many essential amino acids that can strengthen your muscles and bones.

You may try to incorporate this dal every day in your meals, preferably for lunch. Having one small Chinese bowl of Toor Dal is good enough for you to get a little protein every day.

  • Good Source of Folic Acid For Pregnant Women

When you’re pregnant, your baby needs a lot of folic acids to develop, grow its muscles and evolve.

When you’re pregnant, your body needs more folic acid than normal, hence, consuming Dals and legumes can be of great help.

Toor Dal prevents your baby’s birth defects of the brain and spinal cord. It even prevents the risk of miscarriage, anaemia and preterm delivery.

  • Rich in B Vitamins

Toor Dal has so many B complex Vitamins that are very crucial to maintain a healthy metabolism and digestive process.

Riboflavin, a type of B Vitamin, is extremely important for your body to convert carbohydrates into energy. 

B Vitamins can also be very beneficial for your skin and hair. They can protect your hair from the damage caused by UV rays. 

  • Rich in Iron

Iron deficiency has become a very common problem these days that cause fatigue, dizziness, nausea, constipation or IBS. 

Consuming Toor Dal gives your body all the necessary elements that you need to maintain steady iron levels.

The Folic Acid in Toor Dal can boost iron levels in no time. Hence, consuming Toor Dal is a must if you’re a woman because women are at a higher risk of iron deficiency.

  • Helps Manage Weight

Weight loss and weight gain are two difficult terms. While gaining weight may still be easier, losing weight is never so easy.

If you want to lose weight in a very effective and efficient manner, Toor Dal’s protein content can help regulate metabolism and activate the fat-burning mechanism.

It also contains a good amount of dietary fibres and has a very low glycemic index which can be great for people who’re obese.

  • Stabilises Blood Pressure

Potassium in Toor Dal opens up your arteries that were blocked or clogged due to plaque deposits.

These clogged arteries cause blood pressure levels to rise. If you’re suffering from hypertension, Toor Dal can be a healthy source of Potassium for you.

Potassium can also decrease the risk of cardiovascular diseases that are very common among people suffering from obesity and hypertension. 

  • Improves Gut Health

Gut health has become another common problem as people keep eating the wrong foods at the wrong time.

Your gut health can indicate your overall health and any problem in gut health should never be taken lightly.

Common symptoms of poor gut health are dizziness, nausea, mood swings, depression, loss of appetite, eating disorders etc.

Toor Dal contains great properties of being a digestive stimulant that can manage and stimulate a healthy gut flora to maintain your overall health.

  • Good For Diabetics

Toor Dal has a very low glycemic index, only 29. This is very low comparing to other Dals and Legumes too. Also, it is a very great source of dietary fibre, complex carb and potassium which can boost heart and blood health.

Complex carbs in Toor Dal can slow down your digestion so the glucose doesn’t get absorbed in your body so quickly.

  • Good For Heart Health

Unlike many food options, Toor Dal has no saturated fats that can harm your heart health. In fact, it has amazing properties that can reduce bad cholesterol levels (LDL) and improve good cholesterol levels (HDL). It even prevents plaque deposits in your heart veins and arteries.

  • Good For Bone Health

Toor Dal has a great amount of calcium, phosphorus, and magnesium that can benefit bone health.

Toor Dal should hence be consumed by pregnant mothers so they can support their baby’s bone development. It can even prevent osteoporosis.

Side-Effects of Eating Toor Dal:

Toor Dal or Pigeon Peas contain the right amount of fibre content and low-fat value. As compared to other legumes Pigeon Peas is a good source of protein.

Include Pigeon Peas in your diet meal plan, It also aids in blood pressure problem, prevents anaemia and if you want to lose weight then start consuming it.

There are no listed side effects of consuming Toor Dal.

  • Consuming too much Toor Dal can cause bloating and gas.

  • Toor Dal may cause allergy in some rare cases.

  • It should be consumed in a limit if you have IBS or diarrhoea and constipation.

  • Do not have it at night, only eat it during the day time to ensure easy digestion.


Toor Dal is indeed a very healthy source of so many nutrients, vitamins, minerals and amino acids. It should be consumed by everyone every day.

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