Apart from having a high protein, fiber, vitamin, and mineral content, there are many nutritional benefits of eating lentils. If you consume pulses regularly then you will be healthy. And also you can know what are the health benefits of packed pulses.
Indians consider ‘dal chawal’ to be not just a staple, but one of the most important parts of their diet. That’s right. Do you remember your parents giving you dietary advice when you were a child? It is recommended to eat pulses every day, which include chickpeas, peas, lentils, and beans. Lentil plants, which we eat as legumes, are part of the legume family.
Pulses provide a variety of health benefits, including low fat, high fiber, low cholesterol, low glycemic index, high protein, and high nutrient content. In addition to helping diabetics, heart patients, and coeliacs, these foods are also beneficial for the general population.
It is estimated that one cup of cooked lentils can supply 60% of our daily fiber needs. As a result of the fiber in pulses, cholesterol levels may be lowered, improving heart health. Pulses contain a high potassium content. Increasing your potassium intake can help you lower your blood pressure. Pulses contain a lot of protein. Protein-deficient people can benefit from meat, fish, and dairy products, which don’t contain enough protein.
Doesn’t that sound complicated? How should pulses be eaten? Do they have rules? There is no doubt about it.
Getting the most nutritional benefit from pulses requires proper preparation. These three rules should be followed when eating pulses.
The First Rule
Sprouting and soaking are the first steps in preparation. Therefore, the enzymes are able to break down antinutrients more effectively as a result of the reduced presence of anti-nutrients.
The Second Rule
Combine them with rice and millet in the right proportions (1:3 for rice, 1:2 for millet). The amino acid profile of pulses should be completed with grains and millets, according to nutritionists.
The Third Rule
There are five different ways to eat pulses every week, so you should eat them at least five times per week. Pulses can be consumed in many forms, including dry forms such as dal, papad, pickles, idlis, dosas, laddus, and halwas. We ensure healthy gut bacteria by eating a variety of foods.
Eating pulses has many health benefits
- The most widely used pulses in the world are beans, peas, and lentils. Protein, fiber, vitamins, and minerals are all present in half a cup of beans or peas each day. Pulses are being used to promote the consumption of edible seeds throughout the world.
- It is believed that phytochemicals, saponins, and tannins in pulses have significant anticancer properties.
- By improving serum lipid profiles, pulses can reduce blood pressure, platelet activity, and inflammation. Especially beneficial to diabetics due to their high fiber content and low glycemic index, pulses contain a lot of fiber. Healthy blood glucose and insulin levels can be maintained by diabetics who consume these nutritional qualities.
- Free oxygen radicals cause chronic disease in pulses, so antioxidants reduce or prevent it. As well as improving heart health, reducing type 2 diabetes risk, and increasing satiety, pulses have also been shown to reduce food intake.
- Eat pulses for their environmental benefits as well. The nitrogen levels in pulses are normalized, which reduces greenhouse gas emissions. Growing pulses requires less water than growing other crops.
No matter if you’re a vegetarian or not, you should eat pulses every day. Soups, casseroles, and meat sauces can benefit from the texture and flavor of pulses. Pulses contain iron and fiber as well. The benefits of eating pulses include lowering cholesterol levels.
Pulses contain little fat and moderate amounts of calories despite their nutritional power. Among the many vitamins and minerals, they contain are proteins, fiber, zinc, iron, potassium, and folate. The right preparation and combination of pulses with certain foods will maximize their nutritional benefits.