Eat a bowl of pulses every day.

 Health note- Eat a bowl of pulses every day: Pulses are rich in fiber and protein, keep cholesterol and blood sugar under control.

Recently a study has been published in the American journal ‘Nutrients’. According to the study, if pulses are included in the diet daily for 3 months, cholesterol and sugar levels remain under control. Lentils contain high dietary fiber and protein along with many bioactives like polyphenols, which are beneficial for metabolism.

Apart from this, the US Department of Agriculture (USDA) has also done a study on this. This study says that if we include pulses in our daily diet then it does not cause any harm to the liver. On the contrary, it benefits us by balancing the amount of protein and fiber in the body.

It means to say that pulses are very beneficial for health and we must eat a bowl of pulses every day.

The Indian Council of Medical Research (ICMR) recommends an adult to consume 40 grams of pulses per day.

Today in Sehatnama we will talk about pulses and know that-

Which nutrients are found in pulses?

Why is it beneficial for the body?

Can there be any harm from eating pulses?

Before proceeding further, let us know how many types of pulses there are.

Nutrition and Dietetics Dr. Anu Aggarwal, who has worked at AIIMS Rishikesh, says that the main pulses are moong, arhar, urad, gram and lentils. These pulses can be eaten whole or after removing the peel. This is beneficial in both ways. Legumes are also a part of the pulse family, which includes kidney beans, chickpeas, peas, beans, soybeans, etc.

Understand from the graphic below which diseases can be avoided by including pulses in the diet.

Let us understand all the points given in the graphic above in detail.

1. Less risk of serious diseases like cancer and diabetes

According to a report by the National Library of Medicine, eating pulses daily reduces the risk of obesity, diabetes, cancer and heart-related diseases. Pulses contain minerals like magnesium, zinc, iron, folate and selenium. These minerals prevent the growth of tumor cells formed in the body.

2. Eating pulses strengthens the digestive system.

According to a study published in the International Scientific Journal Electronic Journal of Biotechnology, pulses contain abundant amounts of prebiotic fiber, which keeps the digestive system healthy. That is, eating pulses in sufficient quantity regularly does not cause problems like constipation and gas. The immunity of the body is directly related to our gut i.e. stomach. In such a situation, if the digestive system remains healthy then the immunity will also be strong.

3. Pulses helpful in keeping heart healthy

There is little to no fat in pulses. Pulses are rich in fiber, folate and magnesium, which help in controlling blood sugar level and cholesterol. Additionally, the iron and vitamin B1 present in pulses help in maintaining a stable heartbeat.

4. Keep blood sugar level under control

Eating pulses regularly keeps blood sugar level under control because the protein and fiber present in pulses help in reducing insulin.

5. Muscles become strong by eating pulses regularly

Pulses are helpful in muscle growth because pulses are a good source of protein. Protein is also beneficial in building bones and skin. Only 100 grams of raw moong dal contains about 24 grams of protein. Calcium and carbohydrates are also present in sufficient quantity in it.

When can eating pulses cause harm?

Although there is no harm in eating pulses nor are there any side effects of pulses, but since it is a protein rich food, eating it in excess can cause some side effects. Dr. Anu Aggarwal says, “Anyway, the secret of good health lies in balance. Even the best thing becomes harmful if eaten in excess.”

Consuming too many pulses can cause these side effects-

Eating too many pulses can cause gas and indigestion because the protein present in pulses takes time to digest.

Eating too many pulses can also cause allergies. Generally this happens more with soybean. Digesting it is also a difficult task.

Eating too many pulses can cause kidney stone problems because oxalate is found in pulses.

If you are an arthritis patient then you should avoid eating pulses like gram and kidney beans. This may increase the problem of swelling and pain.

How much quantity of pulses is right to eat in a day?

According to ICMR, your daily protein intake depends on your body weight. You should eat one gram of protein per kilogram of your body weight. For example, if your weight is 50 kg, then your daily diet should contain 50 grams of protein. About 7 grams of protein is found in 100 grams of cooked lentils. It is not necessary that all the protein requirements are fulfilled by pulses only. You can also include other protein-rich items in your diet.

It is also important to know how much protein and how many calories are in which pulses?

100 grams of urad dal contains about 350 calories and 24 grams of protein.

100 grams of gram dal contains about 250 calories and 13 grams of protein.

110 grams of arhar dal contains 12.56 grams of protein, 206 calories and 3.39 grams of fat.

100 grams of moong dal contains 118 calories and 8 grams of protein.

100 grams of masoor dal contains 116 calories and 9 grams of protein.

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