Feel the pulse of pulses!

Karishma Arora

Did you know, the United Nations (UN) has declared 2016 as the International Year of Pulses?

A staple diet in India, pulses are, in fact, widely used in cuisines throughout the world. Interestingly, pulses are not only consumed for nutritional and health benefits, they promote socio-economic factors such as food security, climate change and biodiversity as well.

In scientific terms, pulses come from a subgroup of plants known as legumes or leguminous plants. But, basically, we are talking about dals, lentils, peas, beans (rajma, black-eyed beans, soyabeans, gram buna channa), gram flour, chickpeas, sprouts, dried peas and similar foods.

Some of the popular pulsebased preparations in India are vadas, cheelas, vadi, dhoklas, etc.

Textured soya protein, such as soya granules and  chunks with a low glycaemic index, is extremely valuable for obesity management and controlling insulin resistance, especially for those with metabolic obesity, belly fat, or diabetes. Pulses are also excellent substitutes for grains/cereals in Indian context.

Nutrients. Pulses are a rich source of protein (up to 22-25%), and vegetarians can meet their protein requirement by including different pulses in their diet. Although, they lack in vitamin A and C, germination of pulses (in sprouted form) increase vitamin C levels. Sprouts are very useful for weight management as they are extremely filling.

Pulses also provide vitamin B1, B2, folic acid, calcium and iron. Pulses promote a steady, slow burning energy, while their iron content helps transporting oxygen throughout the body, which boosts energy production and metabolism. The fibre in pulses is generally not absorbed by the body, and thus, increases bulk in feaces.

Soya. For vegetarians, soya bean is a very good source of protein compared to other pulses. Soyas have almost double the amount of protein. Just about one serving (30 gms) of protein is almost similar to that one could get from nonvegetarian items.

Sprouts. Our little food factories can create vitamins and enzymes within themselves. Almost any whole bean, pulses, seeds or gram can be sprouted. Most common sprout remain moong bean, black gram (black channa), chick peas, alfalfa (garari), and sunflower seeds. However, soya bean, sesame seeds (til) and millets are a good source of sprouting. Alfalfa sprouts have special benefits as they contain compounds called saponins, which are found to lower bad cholesterol and stimulate the immune system.

Pulses have been an important part of the diet for centuries. Diet high in fibre, low in energy density and glycolic load, and moderate in protein, are essential for weight control. Here, pulses play a vital role, as excess body fat is associated with the development of life threatening chronic conditions such as heart disease, type II diabetes, and certain types of cancer.

From the oceans of other advantages, pulses have zero cholesterol, high content of iron and zinc. They are rich in nutrients and are a glutenfree choice. So, include pulses in the diet for a healthy you, family and society.

One serving of pulses provides roughly 70- 80 calories. Include at least 2-3 serving of pulses a day. If you are a vegetarian and on weight management, 1-2 servings will be adequate. For nonvegetarians, pulses portion may need to be adjusted according to their intake of animal protein. Total intake of pulses should be between 1-2 servings. Remember excessive amount of this food group in your diet can lead to flatulence, bloating and digestive disorder, particularly forthose who are sensitive to them.

Tip of the Month

The Herbalist Almanac of the Indiana Botanic Gardens, US, says of alfalfa: “We believe no other single plant in the vast vegetable kingdom contains so many health giving properties as are contained in the alfalfa herb—the richest land grown source of nutritional trace minerals.”

Minerals like potassium, calcium, phosphorus, magnesium, chlorine and silicon—all are available in alfalfa and that too perfectly balanced. Alfalfa also contains vitamins such as A, B, D, E and G, proteins and some important amino-acids, without any fat content. It is also highly alkaline, which works wonders for problems like fatigue and tension. It strengthens the heart muscles, relieves arthritis, lowers blood pressure and provides complete nutrition for the body.

For people prone to catching infections, alfalfa is ideal, and its ability to build up the body’s immune system is quite phenomenal. Its absorbable iron makes it a boon for anaemia, while its calcium prevents dental decay.

Karishma Arora is a Dietician/Nutritionist, and an expert in weight loss management and therapeutic diets. She provides customised diet plans to individuals, which she personally supervises. You can consult her through her website: www.ncrdietcenter.com or email her at: 81karishma@gmail.com.

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