Dietitian Shares Whether Dal Chawal Deserves Its Healthy Comfort Food Reputation Or If It Is A Metabolic Trap

Archana highlighted that rice has been one of the most misunderstood food items in terms of nutrition. People think that rice should be avoided if they have to lose weight or manage their blood sugar levels. Even though the glycaemic index of white polished rice is higher compared to some wholegrain products, considering just one food item gives only a partial understanding of the situation.

“The science of nutrition considers the whole meal, not just one food item. If rice is taken with dal, vegetables, fibre, and good fats, the body's metabolism changes completely. That is why calling dal-chawal unhealthy is too simple a conclusion,” said Archana.

According to Archana, dal is a great provider of protein, dietary fibre, B vitamins, iron, and other essential minerals. It can aid in increasing satiety levels, muscle maintenance, and the absorption of carbohydrates from rice. There are different types of dals, which have various advantages for our body. Moong dal is considered easily digestible, masoor dal is high in iron, and chana and arhar dal provide a good amount of protein and fibre.

Archana highlighted that the major reason why dal-chawal causes weight gain is because of the large portions of rice and low intake of protein and veggies. The high-carb composition of an excessively large bowl of rice leads to more blood glucose spikes, especially for individuals who have problems with blood sugar levels.

“Not at all,” said Archana. Diabetes patients certainly do not have to fear their traditional foods; instead, they should be learning portion control and food balancing. Dal-chawal is perfectly fine to include in a meal plan of diabetes patients, along with other food groups, including veggies, enough protein, exercise, and mindful eating. Moreover, completely staying away from foods that you love usually ends up becoming frustrating and unsustainable in the long run.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Anukriti Srivastava thrives at the intersection of words and voice, where journalism meets storytelling. A digital editor and journalist with over 5 years of experience, she has written across lifestyle, women issues, relationships, entertainment, fashion, and travel. She did her Masters in Broadcast Journalism and has published more than 500+ lifestyle content pieces across platforms. As a former Sub-Editor at HerZindagi, she produced engaging digital content, interviews, and event coverage for a wide audience. She has also contributed as a Webstory Producer with Travel + Leisure, transforming travel experiences into immersive stories for readers who love exploring the world. Beyond writing, Anukriti’s storytelling extends to the microphone. As a voice-over artist, her warm and expressive voice has brought scripts to life across audio platforms, turning simple words into immersive experiences. Her work reflects a deep interest in people, culture, and everyday stories that resonate with readers and listeners alike. She enjoys crafting content that informs, inspires, and sparks curiosity. Away from screens and studios, you’ll find her reading self-help books, listening to music, getting lost in romantic novels, and playing the guitar for a creative reset. For Anukriti, storytelling isn’t just a profession—it’s a way of seeing and sharing the world.Read More