Health Benefits of Pulses for adults

Blogs08 Aug 2024

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!

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:

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.

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 thiamin, riboflavin and niacin. Urad dal benefits are that they are easy to digest and have been used for medicinal purposes since ancient times.

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 thiamin, riboflavin and niacin. It contains many bioactive compounds that give Arhar dal benefits namely anti‐inflammatory and antioxidant effects.

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.

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

Incorporating dals and pulses into your diet is a simple yet effective way to promote healthy ageing. The lentil benefits are numerous, ranging from improved digestive health to enhanced energy levels. By including a variety of these nutrient-dense foods in your meals, you can enjoy all the benefits of lentils that contribute to a balanced and healthy diet. So embrace these kitchen staples with a renewed sense of respect because they are nutritional powerhouses and get started with having them more regularly!

For more content on health, nutrition, and ageing, please explore Right Shift. We’re a community built to motivate those in their midlife to take charge of their health and fitness and if you want to get started on the same, then start by trying our free tools: our health score calculator tells you your current health status and our free meal plan creator makes you a free personalised plan based on your preferences and needs. So try these immediately and make the right shift today!