What are pulses? They are the seeds of some leguminous plants. They are also called wonder food as they are low in fat and absorb the flavor of spices and herbs making them tasty to eat. Beans and legumes contain all the important nutrients that have been recognized recently in preventing heart disease, cancer and obesity. Besides having carbohydrates and fiber, they are the richest source of proteins. Pulses give an alternative source of proteins with out fat for the non-vegetarians where as for the vegetarians it is the only source of proteins. Commonly used pulses are green gram, Bengal gram soyabeans kidney beans.
Composition of pulses: They supply the same amount of calories as that of the cereals where as the protein content is twice that of the cereals. The fat content of the pulses is negligible (1 to 2 gm per 100 gm) Whole pulses are good source of vitamin B complex. The iron content of pulses is high (8 to 10 mg per 100gm). They also provide 60 gm of carbohydrate per 100gm. The calcium content is between 100 to 200 mg per 100 gm. Pulses also contain zinc which is essential for growth and wound healing. Copper which is found in the pulses helps in the formation of hameoglobin, and also helps in transport of iron to bone marrow for the formation of red blood cells. Some whole pulses also contain magnesium which helps lower blood pressure.
Soyabean is the cheapest source of protein equivalent to meat. It contains no saturated fat cholesterol and is rich in fiber and isoflavonoids that help the risk of heart disease and improve bone health. Isoflavonoids act as antioxidatants by protecting cells and tissues from getting damaged. They also act as phytoestrogens, helping to protect the older women from osteoporosis and cardiovascular problem. Genistein a particular isoflavonoid inhibits the growth of both breast and prostate cancer.
How can we consume more pulses? It is very easy. We can eat pulses in various forms
- By roasting: Roasting any gram in iron utensils can increase its iron content. It also improves its protein digestibility and protein quality. A handful of roasted chick-pea is a good option for in between meals.
- Fermentation: Fermentation of grinded pulses with rice to prepare idly dosa dhokla increase its content of Vitamin B. It is also light in digestion. Even the people suffering from fever are given this.
- Germination and sprouting: The vitamin C content of the pulses can be greatly increased by soaking them in water and allowing them to germinate. The vitamin A content increases on the third day after germination when the shoots change from yellow to green with an increase of chlorophyll. Germinated pulses have an easily digestible form of carbohydrates- maltose. Half a cup of any sprouted seed provides vitamin C equivalent to six glasses of orange juice. So a plateful of sprouted green gram salad is a tasty and healthy way of getting your daily dose of vitamins.
- Vegetables and pulses combination: A combination of pulses with vegetables provide adequate amount of vitamins and minerals. For example sambhar can be prepared by cooking arhar dal with vegetables like pumpkin, bottle-gourd, brinjal, onion etc. Spinach can be cooked with green gram or chick –pea or soyabean to make it tasty
- Cereal pulses combination: A combination of cereals with pulses provide adequate amount of proteins of high biological value. The common practice of cooking rice with pulses (khichri) is highly nutritious. You can add vegetables also with this to make it tastier. Chappatis can be made by mixing wheat flour with Bengal gram flour. The flour of the pulses can be added to soups, vegetables curries to make it thicker and tastier. Sweets prepared from green gram and Bengal gram flour can be a good high protein supplement for kids.
