Power Up Your Plate: The Incredible Benefits of Pulses

Blogs14 Jul 2025

Do you want to maintain a healthy diet in your midlife, but don’t know where to get started? Why not have a look at what’s already available in your pantry and go from there? Something as homely and simple as pulses that we eat every other day may be the easiest way to maintain your health and even boost it! Pulses are nutritional powerhouses which is why they are such a huge part of our Indian cuisine. Learning about their unique benefits and cooking techniques can be a great way to add them to your diet mindfully and enjoy their wholesome taste and nutrition.

In this article, we’ll explore the top lentils and pulses in India, discuss dal benefits and cover some important tips on how to add them to your diet. So let’s get into it!

What Are Pulses?

Pulses are the edible seeds of leguminous plants that grow in pods. Some of the most commonly known pulses include lentils, chickpeas, dry peas, and beans. Unlike legumes grown for oil (like soybeans) or fresh consumption (like green beans), pulses are harvested dry.

Their popularity isn’t just about variety or affordability; it’s about how easily they blend into meals while packing a solid nutritional punch. From dals and curries to salads and stews, pulses are a smart addition to any plate.

Pulses Nutritional Value

The nutrition value of pulses makes them one of the most well-rounded food groups. They're naturally low in fat and high in protein, fibre, and essential micronutrients. Pulses are especially valuable in vegetarian and vegan diets because they provide key nutrients often found in meat. What’s more, the nutritional content of pulses includes:

• Vitamin B1 (Thiamine), which supports energy metabolism

• Iron and zinc, essential for immune function and growth

• Folate, crucial for cell repair and development

Their complex carbohydrates digest slowly, providing sustained energy, ideal for managing hunger and blood sugar levels.

Types of Pulses in India and Their Benefits

Lentils or Dals is a subgroup that comes under pulses, but since they are often cooked slightly differently, let’s first begin with lentils and then talk about popular pulses. Here are the commonly used dals in India and their benefits of eating pulses:

Green Gram (Moong Dal)

Green gram contains proteins, carbohydrates, dietary fibre, vitamins and minerals while having a low amount of fat. Some of the main benefits of green moong dal are that green moong possesses antioxidant, anti-inflammatory and prebiotic properties. Having green gram can help diversify your gut microbiome. An additional benefit of moong is that its protein content makes it a good vegetarian alternative to meat as a protein source.

Red Lentils (Masoor Dal)

Masoor dal, or red lentils, is a staple in many Indian households. It is filled with fibre, protein, and essential nutrients such as Vitamin A, and C, Folate, Potassium, Iron and Calcium. Some of the main Masoor dal benefits include supporting weight loss due to its high-protein content. Additionally, lentils may help in maintaining healthy blood sugar levels, making them a good choice for diabetic individuals. The nutritional benefits of pulses like Masoor dal also support overall heart health and contribute to a balanced diet.

Black Gram (Urad Dal)

Black gram is another nutrient-rich dal that is good for our body. It contains iron, dietary fibre, calcium, and protein, which is a source of fat-soluble vitamins like thiamine, riboflavin, and niacin.  Among the many benefits of pulses, black gram stands out for its role in supporting digestion and boosting energy.

Pigeon Peas (Arhar Dal)

Arhar dal, or pigeon peas, is a popular legume in Indian cuisine. It is low in saturated fat, and sodium and is cholesterol-free, making it a healthy choice. It has many vitamins such as thiamine, riboflavin and niacin. It contains many bioactive compounds that give Arhar dal benefits namely anti‐inflammatory and antioxidant effects. These qualities reflect the overall nutritional benefits of pulses, especially in supporting a balanced and heart-healthy diet.

Bengal Gram (Chana Dal)

Chana dal, or Bengal gram, is a split version of chickpeas and is commonly used in various Indian dishes. It is a source of carbohydrates, protein, calcium, phosphorus, potassium, and vitamins A, B1, B2, and B3. Chana dal benefits include supporting digestive health, helping regulate blood sugar levels, boosting immune function and aid weight management as well! However, you must practise caution and not have an excess of this dal as it may cause indigestion and other digestive issues.

Kidney Beans (Rajma)

Rajma, or kidney beans, are a popular legume known for its rich flavour and nutritional benefits. They are high in protein, fibre, and essential minerals. Rajma benefits include having a low Glycemic Index (GI) which means that it does not cause huge blood sugar spikes when consumed, providing a good source of antioxidants that help in fighting free radicals, promoting digestive health by aiding normal bowel movement, and supporting beneficial gut bacteria!

Black-Eyed Peas (Lobia)

Lobia, or black-eyed peas, are high in protein, fibre, and essential vitamins and minerals like Vitamin D, calcium, potassium, and sodium. Black-eyed peas have been found to help reduce cholesterol levels and improve lipid profiles. They also contain antioxidants that can protect against oxidative stress, supply energy, aid in weight management, support bone health and digestion.

Adding pulses to your diet isn’t just a healthy choice, it’s a game-changer. Here are some key health benefits of pulses worth noting:

Health Benefits of Pulses

Adding pulses to your diet isn’t just a healthy choice, it’s a game-changer. Here are some key health benefits of pulses worth noting:

1. Support Heart Health

Pulses are rich in soluble fibre, which helps reduce cholesterol levels. A diet high in pulses can lower the risk of heart disease by improving lipid profiles and reducing blood pressure.

2. Aid in Weight Management 

Thanks to their high fibre and protein content, pulses increase satiety and keep hunger at bay. They make you feel fuller for longer, which helps prevent overeating.

3. Stabilise Blood Sugar Levels

Low on the glycaemic index, pulses release glucose slowly into the bloodstream. This makes them particularly beneficial for people with diabetes or those at risk.

4. Improve Gut Health

Pulses are a great source of prebiotic fibre. They support the growth of healthy gut bacteria, aiding digestion and boosting overall gut health.

5. Boost Nutrient Intake in Plant-Based Diets

If you're cutting back on animal products, pulses can help fill nutritional gaps. Their nutritional benefits include plant-based protein, iron, and essential B vitamins like Vitamin B1, making them indispensable in vegetarian diets.

6. Contribute to Better Bone Health 

Calcium, magnesium, and phosphorus in pulses contribute to maintaining strong bones. They also support muscle function and nerve transmission.

Tips for Including Dals and Pulses in Your Diet

Incorporating dals and pulses into your diet can be both delicious and nutritious. Here are some tips to help you get started:

• Soaking: Soaking them before cooking can reduce cooking time and improve digestibility. Soak them overnight or for at least 4-6 hours before cooking. This also helps in reducing the anti-nutrients that can interfere with the absorption of essential minerals.
• Variety: Include a variety of dals and pulses. Rotate between green dal, masoor dal, urad dal, and other pulses to reap their unique health benefits.
• Adding to Various Dishes: Dals and pulses can be added to other dishes to enhance their nutritional value. Use them in soups, stews, salads, and even in baked goods.
• Snacking: Roasted or sprouted pulses make for a healthy and nutritious snack. You can also make healthy snacks like moong dal chilla or chana dal pancakes for easy breakfasts.
• Cooking Techniques: Experiment with different cooking techniques such as pressure cooking, slow cooking, or boiling to make dals and pulses more palatable and enjoyable. And don’t forget to add a variety of spices and herbs to enhance their flavour and nutritional profile!

Conclusion

ncorporating dals and pulses into your diet is an easy and effective way to support healthy ageing. 
From better digestion to improved energy levels, the benefits of lentils and pulses are plenty. These nutrient-rich foods are daily staples that contribute to a well-balanced, healthy diet and long-term wellness. So, give these humble kitchen essentials the respect they deserve and start including them more regularly.

For more insights on nutrition, health, and ageing, explore Right Shift. Use our health score calculator to understand your current health and try our free meal plan for a personalised plan based on your needs and preferences.

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