#KnowYourFood - PULSES

Pulses typically include beans, lentils and peas. They form a major part of Indian diets and rightly so. They are healthy and a relatively inexpensive source of protein, complex carbohydrates and fibre (both soluble and insoluble) along with micronutrients like folate, zinc, magnesium, iron, phosphorus and potassium.

Pulses would include all the dals we consume like masoor, toor, moong, chana dal as well as kidney beans (rajmah), cowpeas (chawli), chickpeas, whole green gram (moong), etc. Pulses lack amino acid methionine and hence, considered an incomplete protein when compared to animal proteins like eggs. However, when eaten in combination with a cereal like rice which is low in amino acid lysine but higher in methionine, this cereal-pulse combination helps complete the missing amino acids in each group.

Some of the health benefits of consuming pulses along with a well-balanced diet would include:

· They serve as a protein alternative to meat.

· The fibre, phytochemicals and folate in pulses are good for heart health and regulate serum lipid profile within a healthy range. Pulses also have a positive effect on the regulation of blood pressure and inflammation in the body.

· The low glycemic index of pulses causes a gradual rise in blood glucose levels which is beneficial in diabetes and weight management. It prevents a sharp rise in blood sugar and insulin levels.

· The fibre in whole and split pulses help flush out toxins from the body. It also serves as a prebiotic for healthy bacteria in the gut.

· Pulses are also good for the immune system and also seem to have certain anti-cancer properties.

So pulses definitely should be part of our daily meals. Being neutral in flavour, pulses tend to blend well with a lot of food combinations. So try them in interesting and innovative ways instead of sticking to the basics and see yourself and your family enjoy this humble food.