How does pulse play a role in our diet?

One kind of legume is a pulse (seeds that form within pods). Dry peas, lentils, and chickpeas—also referred to as garbanzo beans—are other varieties of pulses. Pulses offer several vitamins and minerals, dietary fiber, and protein. Additionally, they include “phytochemicals,” or plant-based substances, which may lower the chance of developing some cancers and other illnesses. The 2010 U.S. Dietary Guidelines for Americans suggest consuming lentils, dried peas, and beans more frequently due to their nutritional value.

You would need different kind of food from each food group depending on your age, gender, and intensity of physical activity. As an component of a 2,000 calorie diet, nutrition experts suggest consuming 1.5 cups of beans, peas, or lentils per week.

Pulses in different types of diet 

Due to their nutritional value and other characteristics, pulses can be incorporated into a number of specific diets:

• Gluten-free diet: Consuming gluten, a protein present in wheat and certain other cereal grains, can cause damage to the small intestine and impair nutritional absorption in individuals with celiac disease. People with celiac disorder can use chickpeas, lentils, or peas as an item in recipes because pulses don’t contain gluten.
• Diabetic diet: Eating beans, peas, and lentils can help diabetics better control their blood sugar levels. Pulses have a glycemic index that is smaller when compared to certain other types of carbohydrates.  Consuming pulses may lead to more consistent blood glucose levels after meals, according to certain research.
• Vegetarian diet: Pulses are a great meal option for vegetarians since they are high in protein, vitamins, and minerals, particularly iron and zinc. Eight important amino acids are present in them. When eaten with rice, lentils supply all the essential amino acids required for proper growth.
• Diet for weight management: Eating pulses may aid in weight management, however further research is required. Pulses are low in fat and mild in calories, high in fiber and protein, and a good choice for anyone wanting to lose weight. About half of the daily fiber requirement for adults can be found in one cup of cooked lentils or dry peas.  In reality, foods with more fiber make individuals feel “full” or satisfied after eating.

Types of Pulses

1. Mung beans – Mung beans are tiny beans that were originally green in color. They are also referred to as moong and green gram beans. In fact, mung beans are indigenous to India, where they are among the most well-known pulses. You can sprout the entire bean and serve it as a delicious snack. They’re frequently included in salads. Split mung beans are an essential component of India’s well-loved khichdi recipes, as well as yellow daals and curries.
2. Toor – One of the most essential legumes in each Gujarati home is toor. Also referred to as arhar, or yellow pigeon peas, they are frequently used to make curries that include tadka. Because split pigeon peas provide a harmony of flavors—sweet, spicy, and sour—they are an essential ingredient in South Indian bise bele bhath and Gujarati daal.
3. Rajma – In Indian homes, rajma cooked in a tomato-based gravy is a staple dish served with rice. Also referred to as kidney beans, they can be cooked and added to salads or soaked and then cooked.
4. Channa – This pulse is also known as Bengal gram, chickpea, and garbanzo. Depending on size, there are two distinct variations of this type of pulse. Desi Channa, the smaller, darker bean, is referred to as such. The larger bean, called Kabuli channa, has white skin and is utilized in a variety of recipes.
5. Urad – These beans, also called black gram beans, are about the same size as mung and have a black color. Their flavor is earthy. The creamy and flavorful Indian daal makhani is prepared using this variety of pulses. Additionally, it’s utilized to produce dosas, idlis, and papads.
6. Masoor – Masoor is a red lentil with an orange interior and a brown color. It is most frequently found in northern India, where it is used to make curries, soups, and daal.
7. Kala chana, or black chickpea – The “desi” version of chana daal is made with black chickpeas, or Kala Chana. They have a buttery feel and taste like nuts. As a result, they can make a great, light snack to quell undesired appetite.
8. White Urad Dal – This is an additional nutritious form of Urad daal. Moreover, its accessibility facilitates its integration into a regular diet. It tastes great and is also very easy to digest.
9. Green and White Peas – With the exception of being rounder and smaller, dried white peas resemble chickpeas in appearance. They go into creating the well-known Ragda-Patties. To prepare delectable curries and soups, both of these peas can be washed and pressure cooked. When fresh peas did not exist, dried green peas were used in India.
10. Turkish/Dew Gram Beans – Also known as Matki or Moth Beans. The conventional Matkichi Usal, a spicy and tasty curry prepared with sprouted Turkish gram, tastes best with these beans. They smell earthy and have a nutty flavor. They are also available split and de-skinned.

Conclusion

An essential component of a vegetarian diet are pulses. They are nutritious and vibrant. You can also effortlessly enjoy them every day. Masoor daal, urad daal, kala and kabuli chana, and other popular dals are available in the market. Consume them frequently to provide a much-needed boost to your health.

People of all ages can enjoy the tasty and nutritious food that is pulses. They are a sustainable food supply and a good source of fiber, vitamins, minerals, and protein. Pulses are an excellent choice if you’re searching for a tasty and nutritious approach to increase the amount of protein in your diet.

FAQs (Frequently Asked Questions)

Are pulses gluten-free?

 – Yes, pulses are gluten-free.

How can pulses improve heart health?

  – A heart-healthy meal option is pulses. Eating pulses has been linked to lowered blood pressure, blood cholesterol, and assistance managing body weight—all of which are cardiovascular disease risk factors. Pulses have a high soluble fiber content and are low in trans and saturated fats.

Can pulses cause digestive issues?

  – Although pulses are an excellent source of protein, vitamins, and minerals, it might be difficult to absorb the amino acids from them. They inherently include compounds known as anti-nutrients, which obstruct the absorption of nutrients. This explains why so many people get indigestion, gas, and bloating after consuming them.

Which pulses are not easy to digest?

  – Harder beans, like kidney beans, also contain oligosaccharides. Since humans lack the enzyme alpha-galactosidase, it is hard to effectively break down this complex sugar on their own.

Is pulse good for health?

  – Taking half a cup of beans or peas daily can improve diet quality by raising intakes of zinc, iron, folate, and magnesium, among other vitamins and minerals. Pulses are a significant source of protein and fiber.