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Rujuta Diwekar shares why pulses are the perfect food for you

Know the right way to consume pulses, from celeb nutritionist Rujuta Diwekar.
eating pulses
You should know how to consume pulses the right way. Image courtesy:
Geetika Sachdev Updated: 30 Oct 2023, 11:21 am IST
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Pulses are an integral part of the Indian diet, and are packed with protein and several other nutrients. There’s no doubt that they are delicious to taste, and at the same time, offer unmatched flavour. But did you know? There’s a right way to consume pulses. Yes, this has been brought to our attention by none other than celebrity nutritionist Rujuta Diwekar.

Check out the post now:

Here’s are some rules she writes about in her recent Instagram post:

1. Soak and sprout before cooking

Soaking and sprouting pulses before cooking is important, in order to reduce the anti-nutrients and allow for optimum enzyme action to break them down.

Diwekar explains that pulses are a storehouse of protein, vitamins, and minerals, which is why it isn’t easy to assimilate the amino acids from them. They naturally contain what is called 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,” she adds.

2. Use the right ratio of pulses and grains (1:3) / pulses and millets (1:2), while cooking

Mixing them with millets and grains to improve their essential to non-essential amino acid ratio is also an essential tip. 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,” says Diwekar.

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It plays a role in:

1. Anti-ageing and prevents premature greying
2. Preserves and strengthens bone mass
3. Helps build antibodies when under attack, and enhances immunity

eating pulses
Diabetes management and pulses are a match made in heaven. Image courtesy: Shutterstock

3. Have at least 5 types of pulses/ legumes every week, and in 5 different forms every month

Diwekar says that India has more than 65,000 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.

So ladies, now that you know everything about pulses, and how to eat them, don’t hold yourself back! Stock up on your favourite ones now, and get a healthy dose of nutrients.

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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