Nutritional Facts of Mag Ni Dal ( Gujarati Recipe)

This calorie page has been viewed 2516 times Last Updated : Dec 21,2019



CUISINE
Gujarati Dal / Kadhi
CUISINE
Jain Dal, Jain Kadhi
COURSE
Popular Dals from all over India
Mag Ni Dal ( Gujarati Recipe)

How many calories does one serving of Mag Ni Dal have?

One serving of Mag Ni Dal gives 203 calories. Out of which carbohydrates comprise 94 calories, proteins account for 37 calories and remaining calories come from fat which is 72 calories. One serving of Mag Ni Dal provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Mag Ni Dal recipe. Mag ni dal is a dry preparation with basic guajarati masalas-it is a delectable everyday fare. I suggest you soak the dal before preparing the dish as it reduces the cooking time. You also need to remember that for this particular preparation, the dal should not be overcooked as the dal has to be separate and dry, and not soggy. That’s the secret of the success of this recipe!

Is Mag Ni Dal healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Mag Ni Dal?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the oil used in the recipe. Very small amounts of sugar is used in the recipe and diabetics may want to skip that. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn.

Can healthy individuals have Mag Ni Dal ?

Yes. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Mag Ni Dal is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2.Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 203 calories that come from Mag Ni Dal?

Walking (6 kmph) = 1 hr 1 mins

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 27 mins          

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy203 cal10%
Protein9.3 g17%
Carbohydrates23.5 g8%
Fiber3.2 g13%
Fat8 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A86.1 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C1 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)53.4 mcg27%
MINERALS
Calcium30.2 mg5%
Iron1.5 mg7%
Magnesium46.8 mg13%
Phosphorus154.1 mg26%
Sodium10.4 mg1%
Potassium443.8 mg9%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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