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Benefits of Black Gram (Urad Dal) And Its Side Effects

Last Updated: Jul 11, 2020

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Black gram is one of the most nutritious beans and is commonly used in India for its wide health benefits. It is both, consumed by cooking and used in Ayurvedic medicine, and is equally beneficial when used either way. It offers a ton of health benefits.

Black gram can improve your digestion as it is filled with fibers that help with the bulking up and movement of your stool. It can therefore be used to combat both, constipation and diarrhea. It boosts your energy by helping provide more oxygenated blood to your organs. It increases your bone mineral density, making your bones stronger and healthier as you grow older.

It is very good for patients with diabetes as it regulates the glucose levels in the blood. It is good for your skin and can help fight dark spots, acne, and marks. It helps with joint pain, is extremely good for the heart, and is also a diuretic that helps keep your body clean. Adding black gram to your diet can boost your overall health by a significant margin.

Black Gram (Urad Dal)

Black gram is an extremely well known gram and is commonly used in the Indian subcontinent. It has various other names such as black lentils, mungo beans, and matpe beans and is scientifically called the Wigna Mungo. It is one of the most vital varieties of pulse in the Indian subcontinent, and has a lot of nutrients in it. Although they are not that common, they are fairly easy to procure all over the world.

Nutritional Value of Black Gram (Urad Dal)

Black gram is an extremely well known gram and is commonly used in the Indian subcontinent. It has various other names such as black lentils, mungo beans, and matpe beans and is scientifically called the Wigna Mungo. It is one of the most vital varieties of pulse in the Indian subcontinent, and has a lot of nutrients in it. Although they are not that common, they are fairly easy to procure all over the world.

Nutritional facts Per 100 grams

1.6 g
Total Fat
38 mg
983 mg
59 g
Total Carbohydrate
25 g

Vitamins and Minerals

42 %
15 %
Vitamin B-6
66 %

Health Benefits of Black Gram (Urad Dal)

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Mentioned below are the best health benefits of Black Gram (Urad Dal)

It improves digestion

One of the biggest perks of consuming black gram is that it has high quantities of dietary fiber. This bulks up the stool in the digestive tract and stimulates peristalsis, the contraction and release of stomach muscles to move the waste materials out.

Thus, if you are suffering from any digestive issues such as diarrhea, constipation, cramps, or bloating, black grams can certainly be a good addition to your diet in order to help you out. It also helps you optimize the nutrient absorption in your body.

It boosts your energy

As black grams contain very high levels of iron, they are really good at increasing the overall energy levels in your body. Iron is an extremely important nutrient for your body as it stimulates the production of red blood cells. These cells are responsible for carrying oxygen to all your organs.

When your organs get high levels of oxygen and at the rate that they are supposed to get them, it improves the overall energy in your body. Iron also prevents anemia and some of the symptoms of anemia are fatigue, weakness, and even cognitive weakness.

It boosts bone mineral density

Black grams are filled with important minerals such as magnesium, iron, potassium, phosphorus, and calcium. All of these play a crucial role in affecting your bone mineral density. This is extremely important because as we age, our bones become weaker, making us more susceptible to breaking bones and osteoporosis. Maintaining a diet that has high amounts of minerals can help you maintain bone health.

Its good for diabetics

If you have diabetes, maintaining your diet is one of the most important things that you can do as it is the only thing that will monitor and control the disease. High fiber foods are often recommended to diabetics as it helps by regulating the amount of nutrients that’s absorbed by the digestive tract. As a result, it can help you maintain your blood sugar and glucose levels, making your diabetes much more manageable. It prevents dramatic drops and spikes in the sugar levels as well.

Its good for your skin

Black gram is used in almost every ayurvedic remedy that’s related to your skin. As it is extremely rich in minerals and vitamins, it is great for reducing any inflammation on your skin. It can also help get rid of marks and spots, bring more oxygenated blood towards your skin to make it look radiant and glowing, and also helps with healing and exfoliating your skin. Furthermore, black gram can help you get rid of tans, heal sunburns, and lessen your acne. On the whole, this bean is extremely good for your skin.

It reduces pain

Black gram is widely used in order to relieve people from pain and inflammation. It is widely used in Ayurvedic remedies for the same. It has large amounts of vitamins and minerals, and can boost your metabolism. It helps decrease oxidative stress as well. A paste made of black gram can be applied topically to your aching joints and muscles for relief.

It is good for your heart

Black gram is also extremely good for your heart health. As it has high quantities of fiber, magnesium, and potassium, it is known to provide multiple benefits that can keep your cardiovascular system healthy. It can balance out your cholesterol, which is extremely good for your heart. It can also prevent artherosclerosis.

Potassium is known to reduce tension in the arteries and veins, lowering your blood pressure significantly. The magnesium present in black grams can help stimulate your blood circulation, bringing more oxygen to all your organs. As a result, with all these effects, your cardiovascular system remains healthy.

It is a diuretic

Another advantage of black grams is that it is a diuretic which means that it stimulations urination. As a result, your body can get rid of harmful toxins, ureic acid, excess water, excess fat, and even calcium stored in the kidneys. As a result it can prevent kidney stones from occurring.

Other benefits

Black gram is known to heal your skin and speed but the rate at which your body heals its wounds. It has mild antiseptic properties which is why it is often used to heal wounds.

Uses of Black Gram (Urad Dal)

Black gram is widely used for culinary purposes in India. It is used to cook dals, soups, curries, stews and side dishes. Black gram can also be used to make homemade face packs to treat skin problems like acne. It is used in Ayurvedic medicines due to the various health benefits that it offers. Black gram is also used for its high fiber content.


Side-Effects of Black Gram (Urad Dal)

One of the main issues of consuming high amounts of black gram is that it increases the amount of ureic acid in your blood. As a result, it can stimulate the calcification stones in the kidney. Even though it is known to prevent the same, very high quantities of black gram can induce the very thing you want it to prevent.

It can also lead to gall stones or gout. You should always speak to your doctor before adding anything new to your diet or lifestyle to make sure that you don’t have to deal with any adverse effects.

Cultivation of Black Gram (Urad Dal)

Black gram originates in India, and is also commonly found in countries in South Asia. It is also known as Urad dal. It is an extremely important part of the Indian culinary scene as it is used to create staple foods like dals and curries. In some parts of the country, it is also used to create breads.

It is sold in its un-split forms in certain regions of the country, while in others, it is sold in its split form, showing the white fleshy insides of the gram. It has an extremely distinct appearance and is hard to miss in the market. This type of gram can be found all over the world.


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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
    Reviewed By
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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