The carbohydrate content of the food with the rapidity through which it increases the blood glucose levels is measured by the Glycemic Load. A convenient manner of making healthy diet choices is using the Glycemic Index. It helps compare and find alternative sources of nutrients in terms of blood glucose levels.
A staple in all Indian diets is dals and legumes. Dals are essentially packed with proteins, vitamins, and minerals. Arhar Dal or Toor Dal is similarly packed with proteins, comes with a very solid nutrient profile, and is recommended by nutritionists and doctors alike. It helps meet your daily iron and calcium needs. According to the International GI Tables, it has a low GI, which is great.
Arhar Dal gives us the most soulful Indian foods and more, and it comprises healthy nutrients like
- Vitamin E
- Vitamin C – Improves the heart-capacity, prevents cancer, etc.
- Vitamin K
- Vitamin B
- Manganese
- Magnesium
- Phosphorous
- Potassium
- Sodium
- Zinc
How to Calculate Glycemic Load of Arhar Dal?
The standard Glycemic index of arhar dal is 72. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of arhar dal= 5.2 approximately which makes it an extremely favorable food.
The Formula/Procedure For Calculation of Glycemic Index of the Arhar Dal :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | ARHAR DAL BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Arhar Dal | 18.3 (medium) |
| 2. | 250 g of Arhar Dal | 45.75 (high) |
| 3. | 500 g of Arhar Dal | 91.5 (high) |
| 4. | 1 Kg of Arhar Dal | 183 (very high) |
| 5. | 1 Cup of Arhar Dal (150 g) | 37.4 (high) |
Is Arhar Dal Safe to Consume If You Have Diabetes?
For anyone who has diabetes, it is important to take care of your diet. It is necessary to not consume many items that cause a rise in your blood sugar levels and heavily moderate such foods. It is important to add Arhar Dal to your meal plan because it comprises complex carbohydrates. It has a low GI and high dietary fiber, which makes it an excellent addition. Foods that are low in GI cause a delay in gastric emptying time and avoids a spike in blood sugar.
Can I Eat Arhar Dal During a Fat-Loss Diet?
You can have arhar dal during a strict fat-loss diet. However, it is recommended that you not consume more than 100g at once.
- 100 g of Arhar Dal has a GL of 18.3 which is in the permissible levels.
- Arhar Dal as an ingredient for dal with roti premissible in a fat-loss diet.
Can I Eat Arhar Dal During a Low-Carbohydrate Diet?
You can have arhar dal while you are on a strict low-carb diet. However, you must be careful about the portion size that you consume. We suggest you not consume more than 100 g of arhar dal.
Is Arhar Dal High in Sugar?
100 g of arhar dal has 29.76 g of complex carbohydrates and 1.21 g of sugar. Although it is very less in sugar, it has a fair amount of complex carbohydrates, which is very healthy. It is an important part of your regular diet.