Dals & Pulses
Pulses or Dals have been a staple food in the Indian Diet. They are a rich source of nutrients like protein, fiber, calcium etc and have immense health benefits for us.
Let's have a look at some Dals and their benefits
Moong Dal: It is rich in Vitamin A, B, C, and E . It is a good source of minerals including iron, calcium, and potassium.A rich source of vegetarian protein. It helps healthy weight loss food as it is a low-fat food rich in proteins and fiber.
Urad dal :I It is rich source of proteins along with potassium, magnesium, calcium, and B-vitamins. Regular intake of this variety is linked to stronger bones and nervous systems, better digestion, and heart health.
Toor dal : It is an excellent source of carbohydrates, which your body needs for energy. It provides many of the nutrients your body needs, such as protein, fat, fiber and carbohydrates.
It also has a good amount of iron, calcium, magnesium, potassium and B vitamins. It is high in dietary fiber, low in saturated fat, and cholesterol free.
Health Benefits Of Pulses
Pulses help reduce the body's cholesterol level and further improve the heart's health. Since pulses are low on sodium it helps regulate the blood pressure of the body.
Pulses have a Low Glycemic Index. This means it does not lead to sudden increase in Blood Sugar Level.
Pulses are a good source of folate as they contain vitamin B hence are great for growing children and new mothers. They help in the growth of new cells.
The antioxidants and anti-inflammatory properties help in reducing the risk of cancer.
A Few tips form on how pulses should be cooked from an article excerpt of Rituja Divekar.
Pulses should be soaked and sprouted before cooking. This reduces the anti-nutrients and allow for optimum enzyme action to break them down. “Pulses are rich source of protein, vitamins and minerals, but it’s not quite easy to assimilate the amino acids from them. They naturally contain what is called as anti-nutrients, molecules that come in the way of nutrient assimilation. That’s why so many people have gas, bloating, indigestion etc., on eating them. And so, your dadi devised this method to reduce the anti-nutrients and to enhance the protein, micro-nutrient and digestibility of pulses and legumes,” writes Rujuta.
Pulses should be mixed with millets and grains to improve their essential to non-essential amino acid ratio. When you use it with rice, the ratio is 1:3 and when you mix millet and grains, the ratio is 1:2. Rujuta says,” The rationale behind this is that pulses and legumes lack an amino acid called methionine and grains lack lysine. Lysine is found abundantly in pulses but without the full profile of other amino acids like methionine, it cannot completely carry out its functions. These help in three ways:
Antiageing (prevents premature greying)
Bone mass (preserves it, strengthens it)
Immunity (helps build antibodies when under attack)
Source it Right
Unpolished Dals: Dals are a great source of protein & Nutrients. However most Dals available in the market undergo artificial polishing with water, oil or leather. One should opt for unpolished dals as nature intended them to be. This helps in retaining its goodness and wholesomeness.
Organic Dals : Have Organic Dals as they are free from harmful Chemicals and pesticides.