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Celeb Nutritionist Rujuta Diwekar Shares The Right Way To Consume Pulses

To enjoy all the amazing health benefits of pulses, it is important to consume them the right way.
Published -11 Feb 2022, 11:41 ISTUpdated -11 Feb 2022, 13:04 IST
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  • Tanya Malik
  • Editorial
  • Published -11 Feb 2022, 11:41 ISTUpdated -11 Feb 2022, 13:04 IST
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tips to eat pulses rujuta diwekar

We can't really imagine our lunch and dinner plate without pulses. They are a staple in our everyday diet plan. India is known to have a variety of them which are used in the preparation of so many interesting recipes. 

Chickpeas, lentils, moong beans, kidney beans, black-eyed beans are some of the most popular pulses in the country. They are usually consumed with wheat roti, paratha or rice. Pulses are a rich source of protein, folate, fiber, iron among other essential nutrients. 

Health Benefits Of Pulses 

  • Consuming pulses helps you keep your heart healthy. This is because pulses help reduce the body's cholesterol level and further improve the heart's health. Also, pulses are low on sodium which helps in regulating the blood pressure of the body. 
  • Pulses have a low glycemic index. This means tha it doesn't lead to a high rise in your blood sugar level. People who regularly consume pulses are at a lower risk of getting diabetes. 
  • Pulses have antioxidants and anti-inflammatory properties which help in reducing the risk of cancer. 
  • Pulses are great for growing children and new mothers because they are a good source of folate as they contain vitamin B. They help in the growth of new cells. 

However, to make the most of pulses, it is essential to consume them in the right way. Celebrity nutritionist Rujuta Diwekar shared three rules of eating pulses.

Rules Of Eating Pulses 

Rule 1 - Soak And Sprout Pulses Before Cooking

soak pulses

In her Instagram post, Rujuta Diwekar shared that one should always soak and sprout pulses before cooking them. This is crucial to reduce the anti-nutrients and allow for optimum enzyme action to break them down. 

The expert shared that though pulses are a rich source of protein, vitamins, and minerals, it is not very easy to assimilate the amino acids present in them. They naturally contain anti-nutrients and molecules which can make nutrient assimilation difficult. This is one reason why a lot of people suffer from digestive issues like gas, bloating, indigestion after eating them. 

Soaking and sprouting the pulses helps in reducing the anti-nutrients and enhances the amount of protein and micro-nutrients present in them. Doing this also increases the digestibility of pulses and legumes. 

Don't Miss: Have Moong Dal or Mung Beans For Weight Loss & Good Digestion

Rule 2 - Use The Right Ration Of Pulses, Grains, Or Millets While Cooking 


 
 
 
View this post on Instagram

A post shared by Rujuta Diwekar (@rujuta.diwekar)

While cooking pulses make sure you follow the right ratio. For instance, if you are preparing pulse with rice then use a 1:3 ratio and go for a 1:2 ratio when making pulses with a mix of millets and grains. 

Why does the ratio make a difference? The expert shared that while pulses and legumes lack amino acids called methionine, grains lack lysine. Lysine is abundantly found in pulses but without amino acids like methionine, it can't carry any function. 

Don't Miss: Protein-Rich Pulses For A Balanced Diet

What do amino acids do? The expert further shared that amino acids play a key role in anti-ageing by preventing premature ageing. They also help preserve and strengthen bone mass. Lastly, they help build antibodies and boost immunity when under attack. 

Rule 3 - Have 5 Types Of Pulses/Legumes Every Week In Different Forms 

variety of pulses

As rule number 3, Rujuta Diwekar shared that more than 65000 varieties of pulses and legumes are present in the country. In a week, the expert shared that one must eat at least 5 different types of pulses. She further shared that there are different ways of consuming pulses like - 

  • Dal
  • Papad
  • Pickle
  • Idli
  • Dosa
  • Laddoo
  • Halwa

Having a variety of pulses ensures you get a diverse diet which is essential for healthy gut bacteria. How do you like to have your pulses? Share your thoughts with us on our Facebook page. For more such stories, stay tuned! 

 

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