White urid Dal/வெள்ளை உருட்டு உளுந்து

White Urad Dal – Benefits, Nutrition & Uses

White Urad Dal, also known as Split Black Gram (without skin), Ulundhu (Tamil), Minumulu (Telugu), and Mash Dal (Hindi), is a protein-rich, fiber-packed, and highly nutritious pulse widely used in Indian cuisine. It is an excellent source of plant-based protein, iron, calcium, and essential minerals, making it beneficial for people of all ages.

Nutritional Profile of White Urad Dal (Per 100g)

Health Benefits of White Urad Dal

1. Rich in Protein – Supports Muscle Growth & Repair

• High plant-based protein content, essential for muscle building and recovery.
• Helps improve stamina and endurance, making it great for athletes and fitness enthusiasts.
• Ideal protein source for vegetarians and vegans.

2. Aids Digestion & Promotes Gut Health

• High fiber content prevents constipation and supports a healthy gut.
• Acts as a natural detoxifier, flushing out toxins from the digestive system.
• Contains prebiotics, which promote the growth of good gut bacteria.

3. Regulates Blood Sugar – Diabetes-Friendly

• Low Glycemic Index (GI) prevents blood sugar spikes.
• Rich in fiber and complex carbs, ensuring slow and steady glucose release.
• Helps improve insulin sensitivity, making it ideal for diabetics.

4. Strengthens Bones & Prevents Osteoporosis

• High calcium, magnesium, and phosphorus content supports bone health.
• Ideal for pregnant women and growing children to strengthen bones.

5. Improves Heart Health & Lowers Cholesterol

• Contains heart-friendly nutrients like potassium and magnesium.
• Lowers bad cholesterol (LDL) and promotes cardiovascular function.
• Helps regulate blood pressure and improve blood circulation.

6. Boosts Energy & Reduces Fatigue

• Rich in iron, which boosts hemoglobin levels and prevents anemia.
• Helps increase energy levels and reduce weakness and fatigue.
• Beneficial for pregnant women, menstruating women, and growing children.

7. Enhances Brain Function & Reduces Stress

• Rich in B-complex vitamins, which improve cognitive function and memory.
• Helps reduce stress, anxiety, and mental fatigue.
• Supports better concentration and focus for students and working professionals.

8. Supports Weight Management

• High fiber keeps you full longer, reducing unnecessary cravings.
• Low in fat and high in protein, making it an ideal food for weight loss.
• Helps regulate metabolism and prevents overeating.

9. Improves Skin & Hair Health

• Packed with antioxidants, which fight free radicals and delay aging.
• Rich in iron and essential minerals, promoting hair growth and reducing hair fall.
• Helps keep skin glowing and hydrated.

White Urad Dal vs. Black Urad Dal – What’s the Difference?

Both varieties offer exceptional health benefits, but white urad dal is easier to digest and commonly used for fermented foods like idli and dosa.