Is Black Gram Good for You?

In a culture where fad diets come and go, it can be hard to know what’s actually good for your lifestyle, and what’s simply a passing trend that never had any substantial benefits in the first place. Let’s take a look at the superfood black gram, and we’ll discover what has made this legume a very important part of life in India for thousands of years; it can become an important part of your life too!


You may be wondering how such a small and ordinary-looking lentil can be so incredibly good for you; and it is an understandable question. The answer is that black gram has more nutrients gram-for-gram than almost any other grain or legume in the world! When compared to chickpeas and other popular snack foods, nothing can quite measure up to black gram. Here’s what they’re up against:


One of the most important nutrients needed by our bodies is protein; it is used to build and maintain muscles, bones, hair, skin, and pretty much everything else! Sometimes it can be a challenge to get enough quality protein in our meals, especially for those who are on vegetarian or vegan diets.

Fortunately, black gram is an excellent source of protein, providing over 25 g  per serving (that’s 45% RDV!); and an extra perk is that, unlike meat-sourced protein, it comes with zero cholesterol! Pair it up with a whole grain to get a complete protein (all nine of the essential amino acids) that will leave you feeling satisfied and truly nourished.


The highly-processed foods that are consumed in large quantities in our country often result in a deficiency of fiber for many people. Fiber is responsible for an all-around healthy digestive system that will affect nearly every area of our health, including the immune system, hormones, sleep, blood sugar levels, mental health, body weight, and much more!

Without enough fiber to move food along in the intestines, bile and other toxins can become stagnant and build up in the digestive system, resulting in skin breakouts, intestinal inflammation, and other various ailments.

When our bodies do get enough dietary fiber, our intestines can absorb sugars and nutrients at a slow and steady rate as the food is successfully moved through and out of the digestive track. This not only prevents a host of accumulative problems, but also helps us feel full and satisfied longer.

Black gram is a great source of both soluble and insoluble fiber; a single serving of whole black gram has up to 48% of the recommended daily intake


Blood is the life flow that continuously circulates oxygen through our bodies, and iron is responsible for the production of hemoglobin (red blood cells) that specifically carry the oxygen. Iron deficiency is very common throughout the world, and can manifest itself through fatigue, pale skin, dizziness, brittle nails, etc. Getting enough iron is especially important for women during the menstrual cycle, as iron deficiency is most often caused by blood loss.

While other foods like spinach are famous for being rich in iron, they can’t touch what black gram has to offer. Can you imagine getting pretty much all the iron you need from a natural source in just one meal? That’s the magic of black gram for you; 95% of your daily iron in a single 100 g serving! Pair it with another food high in vitamin C to aid your body in absorbing the iron.


Black gram also contains a lot of other beneficial nutrients like potassium, folates, magnesium, phosphorus, and zinc. All these work together to help our bodies function properly and fight off diseases. 

The skins of black gram have been found to be rich in antioxidants that help to control damaging free radicals in our cells. This can help to prevent cancer, and also slows the effects of aging in our skin and other tissue. Studies have also found that antibacterial properties are found in black gram, further establishing it as a great topical skin care product!


If you were wondering if black gram really is worth adding to your diet plan, we hope you’ve come to the same conclusion that we have; black gram is one of the absolute best foods in the world! It’s no wonder that the medicinal experts in India have held this lentil in high esteem for thousands of years; we’d love to see it gain the same fame in the Western World as well!

Why spend so much extra time and effort on synthetic supplements and medications when you can transform your health with a simple dietary change? Black gram can help you in your efforts to control diabetes, blood pressure, weight loss, fatigue, heart disease, and much more, because it’s not just a bean; it represents a lifestyle of wellness. While much of modern medicine focuses merely on treating symptoms, black gram and the ancient way of life focused on prevention and the promotion of whole-body health.

When we view the body as a network of functions that are all influenced by each other, the importance of over-all wellness becomes the goal; it just so happens that black gram is one of the best ways to reach that goal.


Why not give it a try? Check out some of the delicious recipes on our website, or you can get creative and use black gram in some of your own favorite dishes. There are even some great pasta products on the market made exclusively out of black gram, and who doesn’t enjoy a good pasta dish?

Be sure to browse through some more of our articles that lay out the health benefits of black gram (honestly, you could read all day about what it can do for you, there’s so much!). If you have any other questions about this amazing lentil, feel free to contact us; we’d love to help you out! does not offer personal health or medical advice. Neither black gram nor any of the statements herein have been evaluated by the Food and Drug Administration. The information provided on is general in nature and informational only. Nothing on this site is intended as advice and should not be considered a substitute in any way for professional medical advice to diagnose, treat, cure, or prevent any disease. You should consult your healthcare provider before starting any nutrition, diet, exercise, fitness, medical, or wellness program.

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