Health Bites  : Eating Right

:                                   Protein & Pulses

Posted on 28th October, 2009/comments

Health Bites : Eating Right 

                                       
                          Set Your Pulses Right 

Set your pulses right ! More so if you are a vegetarian or follow a vegan-diet. Pulses or 'dal' a major source of protein is also economical as compared to other sources of proteins such as nuts and animal proteins.

Legumes Defined : Legumes are the most common plant family consumed largely by people all around the world. They bear fruits in pods which are casings with two halves. The seeds of legumes when dried are referred as pulses. Legumes are mainly classified into 3 major groups ;

1. Lentils
2. beans
3. peas

Some of the commonly used legumes are Pigeon pea (tuvar dal), split chick-peas (channa dal), garbanzo beans (kabuli chana), kidney beans, lima beans, soya beans atc.

Nutritional Benefits :

• Legumes are an excellent source of protein.
• They are rich in soluble fibers.
• Good source of complex carbohydrates, vitamin B and minerals such as zinc, folate, potassium.
• Legumes have no cholesterol and provide low calories.

Health Benefits :

• A major source of protein, legumes provide  essential amino-acids- the building blocks of our body. Pulses should make an essential part of meal for the growing children and pregnent women.
  Soluble fiber in beans help lower the cholesterol and thus protect against high blood pressure and heart diseases
• Vitamin B3 in legumes helps keep the nervous and the digestive system healthy.
• Low glycemic index of pulses regulate the blood sugar levels and stabilize the metabolism.
• Fibers in legumes gives the feeling of satiation for a longer time, keeping a check on hunger pangs and obesity.

Hazards of high protein diet : Protein should make 10-15 % of a healthy diet. 50-60 gms of protein is sufficient in a day for a normal person. High protein intake may lead to many complications. Renal failure, osteoporosis and kidney stones are a few.

Prudent Ways to incorporate pulses in diet :

• Include high quality plant-protein with very low glycemic index in daily meals for better results such as black eyed beans, soya beans and spinach. 
• All legumes are suppose to produce intestinal gas. To reduce the effect soak the legume and wash for several times before cooking. Simmer on low heat for the gas to escape.
• Include plant-protein (pulses, tofu) for better health results to animal protein (meat, poultry, eggs).
• Soups, salads, dips, hummus, dals, spreads are some of the ways to include the power protein in your diet.

Set your pulses right and stay healthy. 

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