Protein is a vital part of any healthy diet because the body uses protein to repair and renew its cells. Pulses are sometimes referred to as the ‘poor man’s meat’, as these are an important source of protein for billions in the developing world. However, a fresh and unbiased view of the numerous benefits that accrue from these legumes, both to humans as well as the ecosystem, would probably lead us to re-christening Pulses as ‘the preferred source of proteins’. Pulses are an important food crop, as they play a key role in the improvement of global nutrition, as also help improve soil health and reduce environmental pollution. To garner higher awareness, the United Nations has declared 2016 as the UN International Year of Pulses. Over 10,000 years ago the first attempts to cultivate crops resulted in a wonderful pairing between cereal grains and leguminous plants. When thus inter-cropped, the soil gets re-vitalised, as legumes have the unique ability of absorbing nitrogen from the atmosphere, thus providing the most natural form of fertilizer. By themselves, the proteins from Pulses are low on certain sulphur containing amino-acids but high on lysine - which is deficient in cereals. Interestingly, when consumed together, cereals and legumes complement each other in terms of completing the amino-acid profile of the proteins – thereby improving the overall nutritious profile significantly.
Adding Pulses to our diet is a great way to eat healthier, as they are packed with protein (about 20 to 28%), fibre, iron and many other nutrients. Pulses (also sometimes called lentils, ‘dals’, beans, gram or peas) are extremely versatile and can be consumed either as savoury or sweet dishes. Beans and peas are generally larger in size; lentils are smaller, lens-shaped flat beans; and Pulses come in small, gem-like round shapes. When hulled (shell removed) and split, these wonder foods can be cooked either as savoury soups, stews, snacks or ‘dals’. Ground into flour, Pulses can provide a very versatile ingredient that goes into making a multitude of very popular dishes. Certain pulse varieties and recipes are a little difficult to digest and are best avoided by people suffering from digestive disorders. Overnight soaking can however help improve cooking time and digestibility, along with reducing intestinal discomfort and flatulence.
Tip of the Week
There is something magical about ‘sprouting’ - the process of germination helps all the nutrients burst forth with super-charged intensity. There is a manifold increase in vitamin content (notably Vitamins A, B, C, E and K), with a corresponding decrease in calories and carbohydrate content. The stepped-up activity of ‘live’ enzymes helps digestion and the assimilation of nutrients. On an average, the protein profile of sprouted legumes increases by 15 to 30%, as does the chlorophyll and fibre content; all this is available by simply germinating the seeds - which is very easy to do at home.
Nature’s Wonder Food of the Week: Mung Bean or Green Gram or Vigna radiate
In the ancient Ayurveda tradition, Mung Beans are one of the most cherished foods, as it is believed that these can balance all three 'doshas' ( body types and tendencies). Amongst sprouts, Mung is by far the most common, especially in the Far East and South East Asian cuisines. Mung Beans are one of the most wholesome of all Pulses. In addition to their 24% protein content, they are also a good source of Thiamin, Niacin, Vitamin B6, Pantothenic Acid, iron, magnesium, phosphorus and potassium; and a very good source of dietary fibre, Vitamin C, Vitamin K, Riboflavin, folate, copper and manganese. Further, not only are they low in sodium, saturated fat and cholesterol, Mung Beans are also extremely low in calories - with 1 cup of sprouted seeds containing only 31 calories. Mung offers diverse health benefits - such as providing a fillip to the protein density of our diet, aiding in weight and blood sugar management, reducing the risk of heart disease and preventing intestinal and colon cancers. One cup serving of Mung Bean sprouts contains 23 percent of our daily value of Vitamin C and 43 percent of our daily value of Vitamin K. Cooked Mung Dal is easy to digest as it is free from ‘heaviness’ – thereby reducing the tendency to flatulence associated with other beans and lentils. Its unique biochemistry makes Mung Beans suitable for children and anyone suffering from a sensitive digestive system.
Registered Holistic Nutritionist (Canadian School of Natural Nutrition). For education purposes only; always consult a healthcare practitioner for medical conditions
Read More...