We all must have had pulses or dal in our homes as a staple food. In a typical Indian household, the consumption of pulses or dal is about two or three times a day. Pulses are high in dietary fiber, are a source of low-fat protein, and are gluten-free also. With all these benefits pulses are becoming the new superfood and although we eat pulses regularly, are we sure that we are cooking it the right way? Today we have brought to you some tips about pulses shared by renowned Dr. Rujuta Diwekar, who is also a celebrity Nutritionist and has worked with celebrities like Kareena Kapoor. She has also authored many books, namely 12-Week Fitness Project, Indian Superfoods, and Pregnancy Notes. On Dr. Rujuta’s Instagram handle she shared the following tips on how you can make the normal home dal into a superfood.
1. Soaking and sprouting the pulses is a really important step before cooking them. We all surely do soak the dal but rarely wait till they sprout. This step reduces the anti-nutrients and allows for optimum enzyme action to break them down. We all know that pulses are a rich source of protein, vitamins, and minerals. But it is not easy to assimilate these amino acids from them because pulses have naturally occurring anti-nutrient molecules. These molecules are the reasons why so many people have gas, bloating, indigestion, etc. on the consumption of pulses. This soaking and sprouting reduces these anti-nutrients and increases the digestibility of the pulses so that we do not have problems like this.
2. Mix the pulses with millets and grains to improve their essential to non-essential amino acid ratio. The ratio should be 1:3 when you use it with rice and 1:2 when using it with a mixture of millets and grains. This will help you in preventing premature greying of hair. It will strengthen your bones and will preserve your bone mass density. Lastly, this helps in building immunity and builds antibodies when the body is fighting any disease.
3. Have a wide variety of pulses in different forms to optimize intake of all nutrients. India has more than sixty-five thousand varieties of pulses and legumes, so you will not have any problem choosing a different one every day. You should have at least five different types of pulses and legumes in a week. And you can have it in any form like papad, idli, dosa, ladoo, or halwa. All this variety will ensure that you get the dietary requirement needed for a healthy gut bacteria and you remain healthy.
We hope you enjoyed this article on pulses and how you can turn them into a superfood just by following these simple tips. Stay tuned for more health-related articles.