What is Toovar Dal? 5 Proven Health Benefits & Nutrition

Dal is a daily staple in all Indian meals. It is an essential basic item that enriches the body with a daily dose of various required nutrients.

Well, there are endless choices when it comes to your everyday dals. Toovar dal is one of the most common options out there. It is used by various people and for various preparations.

Today we will tell you about the several qualities of Toovar dal. Are you curious?

  • What is Toovar dal?
  • Is it healthy?
  • What are its nutrients?
  • What is its Glycemic Index?
  • What are the benefits of Toovar dal?

We are here to provide you with all the answers. Let us jump right in!

What is Toovar dal?

What is Toovar dal

This dal is known by many names. It is called Toor dal, Arhar dal, Tur dal, Split pigeon pea, etc. It is also regarded as the favorite and most used dal of India.

Among dals, the Toovar dal is very popular and is used in many Indian recipes. This dal is skinned and made to use.

It’s an enriched source of protein as compared to some other dals as well. It is used in sambhars, sweet Gujarati dals, spicy tadka dals, sweet puran poli, pakodas, etc. It can pull off many tastes and flavors, and is, therefore, a perfect Indian kitchen fit!

The Toovar dal is thicker in consistency and hence tastier. The consistency of the dal made from this dal is comparatively more like gelatin. It is soaked and boiled or pressure cooked for the easiest dal recipes.

How to select the best Toovar dals?


When it comes to dals, grocery shopping and choosing are more convenient. Dals are easily available in shops, markets, etc. They may be packaged or even sold loose.

However the packaging may be always pay attention to the manufacture and expiry dates of the dal to be sure to pick fresh and good quality dals.

Toovar dal is available in oil-coated as well as non-oily variants. The oil coating is mainly meant for longer preservation of the dal. This oil is usually washed off before cooking.

You can opt for the one the dal type that suits your needs and taste.

Preparation essentials for Toovar Dal

The basics of preparing Toovar dal remains similar no matter what the recipe is.

Before you start using your dal for cooking, it is essential to wash it thoroughly. You can either clean your dal through running water; soak it for a while, or do both. This’ll help in getting rid of any dirt, dust, pebbles, small insects, etc.

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Dals can also be dry roasted or dried in the sun to get rid of any existing pests, insects, or other germs.

Once you are done with the cleansing, the dal has to be soaked before cooking. Soaking the dal in water assists in softening it. In this way, it is easier to cook and better in taste as well.

You can soak the Toovar dal for around half an hour or a whole hour in water. The water used can also be warm as this helps to quicken the process a little.

Cooking the Toovar dal usually takes three whistles in a pressure cooker. Thereafter, you can choose your spices, oils, etc. to cook it in your desired way.

Is Toovar dal healthy?

Until now we discussed what Toovar dal is, its uses, etc. Now, let us move onto the most important part. Is Toovar dal healthy?

Toovar dal is very healthy and has a lot of nutrients that can be useful for the body. Dals are known for their plenty of protein-content.

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Apart from just proteins, it is also rich in carbohydrates. Therefore, it is a good supply of gaining instant energy.

Fiber is also a major supplement that you can gain from this lentil family. Fiber is amazing for various bodily functions.

Iron and calcium are also a must for your body daily. This dal also enriched you with these essential minerals. Folate is also another nutrient that can be found in Toovar dal that is advantageous for the body.

Dals are great for children to promote their growth and development.

Apart from all these nutrients, it has many more to offer. Let us move onto its nutritional components for a more detailed account of its nutritional availabilities.

Nutritional information of Toovar dal

Let us acknowledge you with the nutrients in one general serving of Toovar dal.

Sl. No. Nutrients available Amounts available per serving % DV
1. Calories 143 7%
2. Fats 4.3 g 7%
3. Carbohydrates 19.1 g 6%
4. Proteins 7.1 g 13%
5. Fibers 3.1 g 12%
6. Calcium 33.8 mg 6%
7. Iron 1 mg 5%
8. Sodium 11.3 mg 1%
9. Zinc 0.3 mg 3%
10. Potassium 368 mg 8%
11. Vitamin A 212.3 mg 4%
12. Vitamin B1 (Thiamine) 0.2 mg 20%
13. Vitamin B2 (Riboflavin) 0.1 mg 9%
14. Vitamin B3 (Niacin) 1 mg 8%
15. Vitamin B9 (Folic acid) 35.1 mg 18%
16. Vitamin C 5.6 mg 14%

This table represents the various nutrients and their content found in one serving of Toovar dal.

The nutritional values may alter from recipe to recipe.

Well, we now know what the nutrients it has and that it is overall healthy. But what about its carb-content for diabetics? Let us have a look.

What is the Glycemic Index of Toovar dal?


The Glycemic Index is a necessary indicator to categorize foods. It helps to recognize which foods are safer and better for diabetic consumption.

A scale ranked from 0 to 100 is used to segregate foods as per their Glycemic Index. Here is a table that shows the Glycemic categorization.

Sl. No. Glycemic Categories Glycemic Ranges
1. Low (safe) 0 to 55
2. Moderate (safe when taken in controlled amounts) 56 to 69
3. High (unsafe and not recommended) 70 and above

So, what Glycemic Index group does Toovar dal belong to?

Well, the glycemic index of Toor dal is 29. Toovar dal has a Low Glycemic Index. This indicates that the Toovar dal is a safe addition to someone’s diabetic diet.

The dal’s glycemic load is also very low. A low range of the Glycemic Load falls from 0 to 10. Toovar dal has the Glycemic Load of only 4.9.

Diabetics can have Toovar dal without any worries. It is a great addition to one’s controlled and restricted blood sugar specific diet.

Its consumption will not give rise to any excess amounts of glucose that can harm the diabetes levels in the body. It is a rather recommended item for blood sugar patients.

The availability of fiber, other nutrients in Toovar dal is very helpful in keeping away many symptoms and complexities. It is thus, a good agent to help manage diabetes and decrease it too.

Well, in addition to this, there are various other advantages of Toovar dal too. They can benefit one’s already diabetic lifestyle and enrich the body with several health factors.

5 Health Benefits of eating Toovar dal


Listed down are the several benefits that you can add to your health by adding Toovar dal to your everyday diet. It is an overall healthy choice of lentil, even for people with controlled diets, diabetes, etc.

  1. Excellent source of Energy

The carbohydrates found in Toovar dal are rapid energy sources. They supply instant glucose into the body and fulfill some energy needs as well.

Apart from the carbs, the other vitamins also play a very great role. The many different B complex vitamins that are available in Toovar dal help encourage the body’s stored energy to be released.

The nutrients such as Riboflavin, Niacin, etc. help to stimulate one’s metabolism. This in turn decreases the quantity of fat accumulating in the body and gives rise to energy production.

  1. Helps in weight reduction and maintenance

Weight loss is a goal of the growing world. It is not just for one’s appearance satisfaction but is necessary to keep the body healthy and away from diseases.

Normal body weight is required by many individuals to lead normal healthy lives, Dals become a necessity of nutrients when you try to cut off on calories from unhealthy sources.

Among the many dals, the Toovar dal can be one of your go-to fat reducing dals. They are rich in fibers, which can help in improved metabolism.

It is also low in fats and carbs and high in protein, which makes it an amazing supplement for body-builders, fitness enthusiasts, weight-watchers, etc.

It is also filling and satisfies the body’s appetite as well as nutritional needs.

  1. Good for maintaining healthy Blood Pressure

Toovar dal is also enriched with good amounts of Potassium. This nutrient is known to promote blood pressure stabilization.

This nutrient found in the dal assists in decreasing any blood constriction. This nutrient quality of the Toovar dal helps in keeping away heart diseases and some related risks.

  1. Enriches the body with iron

Iron is among the very crucial nutrients in one’s diet and everyday life. It keeps away many blood-related ailments. It is also required to cure and prevent anemia.

Toovar dal is enriched with iron as well as Folate. Both of these nutrients work wonders to enrich the body with developmental supplements. They prevent deficiencies and lead to better immunity too.

  1. Wonders of phosphorus

Toovar dal is enriched with Phosphorus. This mineral is great to support bone health and strength.

It is also very required to keep the kidney healthy. It revitalizes the immunity. Phosphorus is also essential in keeping the teeth and hair healthy.

NOTE: Often the dals are adulterated and can prove harmful to health. For the best health benefits, you can choose organic Toovar dal varieties.


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Dr Sharon Baisil MD


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