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Unleash the numerous health benefits of including pulses to your regular diet as you make your way through this article!
If asked what is your comfort food ‘Daal-Chaawal’ comes as the pat reply!
Yes, it is that simple and as easy as the recipe itself. Have you ever thought why?
Simply put, it is not just a dish; it is an emotion that may remind you of your mother’s or grandparents’ sole recipe blend with love. The cooking process is as simple as it can perfectly fit in everyone’s favourite list.
Today’s Gen Z may call it lentil soup with rice but the health value and emotions remain undeterred. This “Dal” as we lovingly refer to the family of pulses or lentils is nothing but edible seeds of plants.
However, the process of cooking varies with different regions as in Dal Makhani in the North, the tangy Sambar in the South, Sweet and Sour Gujarati toor daal in the West and the sweet Cholar Daal in the East. No matter where they are prepared the health benefits of pulses are well-accepted and form a major component of mid-day meals and even lunch boxes. Continue reading this blog as we’re discussing the nutritional value of this super food along with the types and benefits they are blessed with.
The Powerful ‘Pulse’ of Your Balanced Diet
These humble seeds are a rich source of protein, fibre and other nutrients. And the variety of healthy pulses will further surprise you.
| Common Pulse | Varieties |
|---|---|
| Garbanzo beans (Chickpeas) | Kabuli Chana, Desi Chana (smaller) |
| Lentils | Green Chana Daal, Red Massor Daal, Brown Bhooree Daal, Green Whole Moong Daal, Yellow Hulled Moong Daal, Black Urad Daal. |
| Dry Peas | Split Green peas, Split Yellow Peas, Dry whole Yellow Peas |
| Beans | Blackeyed Peas, Kidney beans, Small red beans, Black Kidney Beans |
Pulses are loaded with good complex carbohydrates like amylose, stachyose and pentosans. The soluble and insoluble fibre in pulses keeps the movements of your intestines healthy and smooth. A muscle booster as it has double the protein content of rice and wheat. The impressive dose of calcium, magnesium, zinc, iron and folic acid helps in cell regeneration and immunity. Along with all these, phytochemicals like antioxidant-rich polyphenols also play a part in maintaining health and beauty.
Diet and Types of Pulses
The nutritional benefits of pulses make it omnipresent in all types of diets including:
| Type of Diet | Types of Pulses | Attributes and Health Solutions |
|---|---|---|
| Diabetic Diet | Dried peas, Beans and Chickpeas | Are you suffering from high blood glucose? Pulses have the answer. It is high in soluble fibre and resistant to starch. Blood sugar rises very slowly after its consumption. It has been observed that pulses can lower the level of HbA1C by 0.48%, which is similar to any medication advised for type 2 diabetic patients. |
| Gluten-Free Diet | lentils, chickpeas, split peas | A naturally occurring gluten-free superfood pulses offer protein, carbohydrates, fibre, B-Vitamins, iron and potassium. |
| Heart Health Diets | Chickpeas, Black Beans, Split Peas | If you are worried about your parent’s heart health, a bowl of ‘daal’ should be a staple in their daily meals. The high content of potassium, fibre and folate reduces the bad cholesterol or LDL cholesterol. The fibres also help prevent the absorption of cholesterol in your gut. Pulses are also very low in saturated and trans fat and help in cholesterol control. Having the required amount of pulses for heart health diligently can alleviate serious problems in the long run. |
| Vegetarian and Vegan Diets | Chickpeas, lentils and Black beans | Do you like to be trendy as well as healthy? The “vegan” is the way to go. All you need to do is combine pulses and grains to have a healthy substitute for meat for high-quality complete protein. E.g. Beans and rice which is a north Indian favourite “Rajma Chawal” and Mediterranean delicacies like Pita bread and Hummus. It is one of the richest vegan protein sources. |
| Weight Control | Split Peas, Lentils | Looking for a snack that will leave you full, satisfy your taste buds and yet not add calories? Have a handful of roasted pulses as a ‘namkeen’ snack between meals and you will be sorted. Since these are low in saturated fats and high in fibre and protein, they fill you up without adding extra bulk to your waist. These low-carb pulses are ideal for weight loss. |
Pulseit Up: Sneak it in Your Daily Meals for Health Boost
You’ve been growing up eating Rajma and Daal as staple Indian dishes. But wait!
There are other delicious and healthy ways to incorporate them to your daily diet. Keep reading:
But there are other ways too to
- Salads and Soups: The iron-rich pulses like chickpeas and kidney beans can be boiled and added to various salads and blended to make hearty and wholesome soups.
- Snacking on Pulses: Dip whole grain crackers or vegetables like carrots, and cucumbers in hummus made of chickpeas. Or roast lentils and “chana” to have a tangy, crunchy snack mixed with traditional spices.
- Meals with Pulses: All these varieties of lentils can enrich your daily lunch and dinner. Aside from the quintessential “ Daal”, you can also add these in various curries and stir-fried vegetables to make it protein and fibre-rich.
- Bake with Pulses: Make a pulse flour by grinding dried pulses. You can make freshly baked pieces of bread with these flours for a gluten-free option.
- Breakfast with Pulses: Grind the chickpeas and make a batter for delicious “chilla” or soak pulses with rice to make your favourite Dosas for a healthy and tasty breakfast option.
You must be salivating by now. Is there any reason now not to have pulses every day?
A word of caution to those of who are already distraught with heart issues and diabetes. It is a must that you consult with your doctor and take the advice of a dietician before you go overboard with pulse intake. And you can do that without worrying about out-of-pocket expenses.
Doctor’s consultation expenses now can be covered if you are an existing customer of Care Health Insurance. For detailed information, kindly visit the official website or connect with our experts.
Final Thoughts
Needless to say, pulses are essential for all kinds of diets. The high protein and fibre content makes it ideal for a vegan food lover as well. A heart patient and a diabetic can also benefit from pulses due to their low fat and low glycemic index. Besides these, iron, magnesium and calcium help in the overall maintenance of health and leading an active life.
Include these tiny superheroes in your diet and see your body respond to their magic making you feel fitter, healthier and happier.
>> Also Read: Nutrition Counselling: Know the Coverage for Dietary Advice
Disclaimer: The above-mentioned information is for reference purposes only. Kindly refer to the official sources for the latest updates on the facts and information provided. Plan features and claims underwriting are subject to policy terms and conditions.
