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Get more pulses into your diet

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2018-10-05



Pulses: A nutritious Powerhouse!

Pulses (Dals) are very commonly used in the Indian cuisine. Dal is the backbone of the Indian meal and definitely has a good deal of protein. Dal has several benefits including the fact that it is nutritious, tasty, and adds a perfect accompaniment to most meals. No Indian meal is complete without a steaming hot bowl of dal. Apart from the general health benefits of dals, each type of dal has its own set of nutritional values. So it is advisable to have a mix of all these dals in your diet.
Not only are they a good low-fat source of protein, minerals (such as iron and zinc) and B-vitamins such as folate, their high fibre content can help lower bad cholesterol levels (LDL) and decrease the risk of heart disease and type 2 diabetes.

Here are a few pulses (dals) along with their benefits to add to your plate:

1.     Green mong dal
Moong dal is an excellent source of protein, fibre, antioxidants and phytonutrients. One bowl of cooked green gram is not more than a 100 calories. Not only does it protect you from diseases but also improves your hair and skin. Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, iron, zinc and various B vitamins. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.

2.     Masoor dal
Whole Masoor (Red Lentils) is one of the small and good source of cholesterol-lowering fiber from a list of Indian dals. They are a powerhouse of protein and rich in vitamin B1 and folic acid. Masoor dal is also rich in Vitamin B6, zinc, iron, vitamin E, vitamin C, copper which all helps in weight loss, improving digestion, boosting immunity.

3.     Chana dal
Also known as Bengal gram dal, Chana Dal is very nutritious & the richest source of dietary protein. Bengal gram has good amount of iron, sodium, selenium and small amount of copper zinc and manganese. They are also a very good source of folic acid and fiber. Chana Dal is also a delight for a diabetic as it has low Glycemic Index and this controls the rise of sugar level of the body. Also, it is low in fat and rich in fibres.

4.     Chickpea
Chickpeas or garbanzo beans are a powerhouse of nutrients, packed with plant-based protein which helps prevent diabetes and aid in weight loss.   Chickpeas are high in protein and dietary fibre, are a good source of potassium, vitamin C and folate, and are cholesterol free. The minerals such as iron, calcium, and zinc present in chickpeas contribute to maintaining healthy bones and teeth. Due to their high-fibre content, they also help prevent constipation and promote a healthy digestive tract.

5.     Lobia
From its magical cholesterol-lowering properties to being diabetic friendly as well as promoting weight loss, lobia (cowpea or black eyed peas) a super bean with a bevy of health benefits. It contains almost all essential vitamins and minerals including vitamin A, B1, B2, B3, B5, B6, C, folic acid, iron, potassium, magnesium, calcium, selenium, sodium, zinc, copper, phosphorus, etc. Additionally, cowpeas are beneficial for our skin and hair too.

FINAL WORD:
Pulses are a good source of protein, fiber and essential nutrients, making them a healthy addition to your diet. So the next time you are worried about not being able to indulge in a nutritious and well balanced diet, don’t! Remember it’s as simple as including two servings in a day of your favourite dal along with roti or rice and vegetables to be one step closer to a healthier you!
 


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