Legumes, dals and beans, are the undisputed champions, surpassing even vegetables.

Yes, you heard it right!

Legumes contain more fiber than most vegetables.

Check out the fiber content chart for various food categories, and you’ll see legumes consistently at the top.

Now, don’t get me wrong, I love vegetables. But let’s be honest, there’s only so much you can eat.

Many people struggle to consume enough vegetables because of taste preferences, and even those who enjoy them may find it challenging to chew large amounts to meet their fiber needs.

Legumes, on the other hand, offer a convenient solution.

By consuming just 300g of cooked dal or beans with a thick-to-medium consistency (not overly diluted with water), you can easily meet at least 70-80% of your daily fiber requirements.

If like most you are focussing mostly on getting in your protein intake, it’s time to rethink your priorities.

Yes, protein is essential, but fiber is just as important. The reality is that most people don’t consume enough fiber.

Research suggests that the average daily fiber intake is only 12-15g, which is far below the recommended amounts. 1

Women should aim for at least 25g per day, but more is better.Men need around 40g per day for optimal health.

Personally, I consume 50g+ of fiber daily, because the benefits are simply remarkable. 

It Reduces Risk of Type-2 Diabetes , Supports Heart Health , Aids Weight Loss , Improves Gut Health and Slows Gastric Emptying .

This means you stay satisfied longer, naturally controlling appetite.

In short, fiber is a game-changer for overall health, and legumes are the richest natural source you can find.

Prioritizing them in your diet can transform your well-being in ways you never imagined. 1

Moving on, Very often dal is demonised as a food by stating that it has a weak amino acid profile, low digestibility score and overall low protein content.

Let’s tackle all three concerns one by one. Let me start by saying that legumes are approximately 25% protein by weight.

As compared to whole grains which are 7-15%, dal and beans are 25%, maybe a few types could be 20% or even 30% especially beans, but its safe to say that legumes are 25% protein by weight.

This means 100g raw dal will contain 25g protein. Keep this number in mind.

As we all know that amino acids are building blocks of protein and Out of the 20 amino acids, 9 are essential that we must consume from our diet.

You can see the list here. When it comes to muscle building, three essential amino acids, collectively termed BCAA’s, are particularly important.

They are Leucine, Isoleucine and Valine. Let’s compare the BCAA’s content of dal with eggs and Whole milk.

Look at the leucine content of dal AND beans..right up there!!

Leucine plays a crucial role in stimulating muscle protein synthesis, the process by which the body builds new muscle proteins.

Leucine activates a key signaling pathway in the body called the mammalian target of rapamycin (mTOR).

When leucine activates mTOR, it stimulates the production of new muscle proteins, leading to muscle growth and repair.

Leucine is particularly valuable during periods of calorie restriction or weight loss.

When individuals consume fewer calories than they burn, they risk losing muscle mass.

However, maintaining an adequate protein intake, with a focus on leucine-rich sources, can help preserve muscle mass while losing fat.

If we refer to the chart of EAA Requirements for Humans, the optimal Leucine content for a 70kg reference adult is: .039 * 70= 2.73g/day.

Please click a screenshot of this simple 1500 calorie vegan diet that provides a whopping 4.9g of leucine.

This intake is optimal for muscle growth and recovery.

This diet not only provides enough leucine but satisfies all the 9 essential amino acid requirements with ease.

Understand this: Our bodies are very smart in extracting the essential amino acid it needs from different foods you eat.

No one eats food in isolation, I mean you will not just dal the entire day, but instead you will have whole grains, seeds, nuts, vegetables etc.

Combining different plant-based foods ensures a high rating on the DIAAS scale, boosting the overall amino acid score, and supporting muscle protein synthesis.

I will discuss the concept of digestibility score in Part-2 of this article series.

So once again, stop listening to social media influencers who tell you that dal is a low or poor protein source.

This discourages people from eating enough of it, and instead they substitute it with soy and paneer.

Protein In Dal

Lets now look at the different types of dal and their protein content:

1.Moong Dal (Green Gram)

This olive-green colored native bean lends the mouthwatering Payasam delicacy a nutritious touch with its high fiber content and richness of protein.

Moong dal is milled but not husked completely; therefore, it retains its green color outside but is off-white inside.

Research shows foods high in fiber & protein can regulate ghrelin – the hunger hormone, thus aiding in weight loss.

It is also stuffed with the goodness of antioxidants and has high folate levels.

Doctors recommend folate-rich foods for expecting mothers to avoid the risk of any congenital disabilities.

The sprouted version of the bean provides fewer calories and has an even better nutritional profile.

Sprouting reduces the level of phytic acid considerably.

Phytic acid is an anti-nutrient, as it impairs mineral absorption.

It is no surprise that a large part of the populace finds comfort in the pure soul-satisfying Moong dal Khichdi.

Protein in Moong Dal 100g (raw): 24g.

Popular Recipes: Moong dal Chila, Moong dal Khichdi, Moong Dal halwa.

2.Arhar Dal (Pigeon Peas)

Despite the diversity of the food culture all over India, this dal remains a staple across the country.

This surely serves as a testament to the popularity of the dal.

Another name for Arhar dal is Toor dal.

Arhar dal is a balanced source of macronutrients – providing complex carbs, sufficient fiber, moderate protein, and the low GI benefits of keeping blood sugar levels in check.

Arhar dal is used in the treatment of inflammation, and also adequate folate levels helps to counteract anemia.

Protein in Arhar Dal 100g (raw): 22g.

Popular Recipes: Dal Tadka, Dal Fry, Rasam, Sambhar

3.Masoor Dal (Red Lentils)

This red/pink color dal is a powerhouse of nutrients that is extremely low in fat (about 1g fat per 100g) and high in complex carbs (60g per 100g).

The unsplit version is brown in color and is called Sabut Masoor. The exterior color of its husk is brown.

The nutritional scorecard looks remarkable after considering the nutrients received from the micronutrients, especially potassium and magnesium.

Potassium helps in maintaining the fluid levels and also thwart the disruptive effects of a high sodium diet.

Besides assisting in enzyme reactions, magnesium also helps in regulating the blood sugar levels.

As per a recent study, including adequate magnesium in foods can help reduce heart diseases and stroke.

Protein in Masoor Dal 100g (raw): 24g.

Popular Recipes: Masoor Dal Tadka

4.Urad Dal (Split Black Gram)

If you love steamy idlis and crispy dosas, you owe a shout-out to the super nutritious split black gram.

This prized dal is highly revered by Ayurvedic and allopathic practitioners alike.

The high protein content (25gms per 100gms) and the complex carbohydrates (59gms per 100gms) from this inexpensive source can be a good option if you are looking to pack on some serious muscle mass.

It is a valuable source of iron and helps counteract fatigue and also promotes vitality.

The extensive range of micronutrients, including calcium, phosphorus, potassium, and magnesium, helps improve bone mineral density while maintaining good overall bone health as well.

Additionally, Ayurveda recommends various decoctions of this dal for skincare, reducing inflammation and improving sperm count for males.

My dad is a big fan of the Urad dal, whereas I personally like the black gram– the unsplit version of this dal, also fondly called Kali Dal (kali means black, which is the outer color of the husk).

Protein in Urad Dal 100g (raw): 25g.

Popular Recipes: Dal Makhani, Medu Vada, Dosa, Idly.  

5.Horsegram (Kulthi)

If racehorses are fed with this lentil to improve their speed and strength, there is little doubt that this will lentil will fall short of being a superfood.

According to the Global Journal of Pharmacy, Horsegram has the highest protein content among lentils(~24%) and also tops the calcium content(~287mg per 100gms) amongst pulses.

This high protein lentil has copious amounts of starchy complex carbohydrates (~57%)as well.

Horsegram contains more than two inhibitors of crystallization of calcium phosphate salts.

The crystallization of calcium phosphate salts is one of the leading causes of kidney stones. Soup prepared from freshly harvested seeds can help in counteracting kidney stones.

Additionally, consumption of this lentil has decreased LDL cholesterol levels (bad cholesterol, which takes cholesterol to your arteries) while raising the beneficial HDL cholesterol levels (Good Cholesterol, which pushes out excess cholesterol).

Kulith Dal & Horsegram sprout salad can be some of the more effortless recipes with this lentil.

Horsegram is known by many other names and not limited to madras gram, gahat, and kalai. It is popular in the Southern Indian States.

Protein in Horsegram 100g (raw): 25g.

Popular Recipes: Dal Makhani, Medu Vada, Dosa, Idly.

Conclusion and My Recommendations

Dals are high in complex carbohydrates, contain high-quality proteins, and are loaded with fiber (both soluble and insoluble).

They also contain varying amounts of vitamins and minerals.

They are incredibly versatile, and hundreds of varieties of tasty and delicious dishes can be prepared with them.

Needless to say, they are super-affordable and are readily available all around the world!

Even if you are a hardcore meat lover, I hope I have convinced you enough to include these nutritional powerhouses in your diet:)

Besides the nutritional standpoint, they are suitable for the environment in the long run as well.

Pulses have a low carbon footprint, are water-efficient, super affordable, and improve the soil quality.

This is indeed the revolutionary food we are looking forward to help us feed the world.

In a quest to make ourselves lean & healthy, and this world a better place, let’s give these little humble seeds the respect they deserve.

What do you think about this article? Have any questions? Let me know in the comments below!

Some easy ways to incorporate Pulses & Dals in our everyday Diets would be 

1. Indian Cuisine – All types of Dals/ Dosas & Idly/Khichdi/Besan ki Gatte ki Sabzi / Chilka Roti / Rajma Chawal can be included.

2. Toast and Baked beans for Breakfast or Roasted Soy Nuts

3. Beans based dips like Hummus or Mung bean dip

4. Soups – Minestrone soup with Red Kidney beans can be one excellent option with more mainstream options like Red Lentil Soup or Moong Dal soup.

5. Supermarkets offer canned legumes like chickpeas and kidney beans, a handy alternative to the dried versions.

More than half of the sodium present for preservative purposes can easily be lowered just by washing thoroughly

Now, why I don’t recommend eating soy products or too much paneer especially when eating in a restaurant, well, letskeep this discussion for some other day.

Dal is an incredible health food that not only provides enough protein, but also a lot of fiber.

Many worry about the carb content in dal.

Eating 300g of cooked dal daily provides 24g of high-quality protein. 

This amounts to ~400 calories with 69g of carbohydrates. However, 20g of these carbs come from fiber, reducing the net carb intake to just 49g.

These carbs are low glycemic index (GI), meaning they don’t cause rapid blood sugar spikes—even for type 2 diabetics!

The ideal daily carb range is 150-200g, and getting 50-75g from legumes is perfectly fine.

In addition, legumes are very high in non-heme iron, an important nutrient most vegans and vegetarians are deficient in.

It also easily satisfies copper and manganese requirements. 

If you have any questions or doubts about dal and legumes in general, do ask me in the comments below.

Stay tuned for part-2, where I will discuss the DIAAS Scale, the latest and most accurate scale that measures protein quality.

In addition, I will also discuss anti-nutrients like phytic acid and lectins, and if and whether you should worry about them or not.

I’m Akash, thank you for your time.