Nutritionist Rujuta Diwekar told the right way to eat pulses, said – keep these 3 things in mind before cooking pulses
Nutritionist Diwekar Rujuta told 3 rules of eating pulses: Celebrity Nutritionist Rujuta Diwekar explains the importance of a balanced diet with the inclusion of pulses and cereals in her 12-week fitness project.
Pulses are a treasure of health. Along with protein, many other nutrients are found in abundance in pulses. Hence pulses are an important part of our daily diet. But there is a rule for cooking pulses. If you do not cook lentils properly, then it can cause many problems. Especially can cause digestive problems such as gas, bloating and constipation. However, this does not mean that you should stop consuming lentils.
According to Celebrity Nutritionist Rujuta Diwekar, due to the nutritional properties of lentils, it must be consumed, as lentils remove protein deficiency and can be beneficial for overall health.
1. Soak and sprout before cooking
2. Use right ratio of pulses and grains (1:3) / pulses and millets (1:2), in cooking
3. Have atleast 5 types of pulses/ legumes every week and in 5 different forms every month
Rule 1
Soaking and sprouting them before cooking, to reduce the anti-nutrients and allow for optimum enzyme action to break them down
Pulses are rich source of protein, vitamins and minerals, but it’s not quite easy to assimilate the amino acids from them. They naturally contain what is called as anti-nutrients, molecules that come in the way of nutrient assimilation. That’s why so many people have gas, bloating, indigestion etc., on eating them. And so, your dadi devised this method to reduce the anti-nutrients and to enhance the protein, micro-nutrient and digestibility of pulses and legumes.
Rule 2
Mixing them with millets and grains to improve their essential to non-essential amino acid ratio. The ratio is 1:3 when you use it with rice and 1:2 when you use it with a mixture of millets and grains.
The rationale behind this is that pulses and legumes lack an amino acid called methionine and grains lack lysine. Lysine is found abundantly in pulses but without the full profile of other amino acids like methionine, it cannot completely carry out its functions. It plays a role in –
– Antiageing – prevents premature greying
– Bone mass – preserves it, strengthens it
– Immunity – helps build antibodies when under attack
Rule 3
Having a wide variety of pulses and having them in different forms to optimize intake of all nutrients.
India has more than 65000 varieties of pulses and legumes. A wide variety of pulses (atleast 5 different types in a week) when eaten in different ways (as dal, papad, pickle, idli, dosa, laddoo, halwa, etc.) ensures that we get the diet diversity needed for healthy gut bacteria.
Why should you eat pulses, know the benefits of eating pulses
- Pulses act as anti-aging, it prevents premature graying of hair.
- cereals preserve bone mass, strengthen it.
- Pulses boost immunity, helps in making antibodies during virus attack.
Overall, soaking in water is a must if you want to cook your lentils or whole grains in a healthy way. Rujuta Diwekar says that cooking lentils in this way helps in fighting constipation, gas, or bloating and also enhances the taste. Whether you want to make lentils or cook its whole grains, but definitely soak it in water for some time.
Rujuta Diwekar says that, before cooking it, add a pinch of turmeric and a pinch of asafoetida and grind a little ginger. This kitchen secret will not only enhance the taste of lentils but will also help in fighting the digestive issues that commonly occur.
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