When it's for weight loss, we try all types of food items, exercises, diets, and even supplements. It is a demonstrated fact that only the conjunction of food and workout can amass apparent benefits if you are directing to lose weight.
Along with daily exercise, eating the right type of food acts as a make or break compounds. If you too are organizing to lose weight, there is one food item that you must add to your diet and that food item is "pulses".
Pulses have other names also and those are dal or beans, pulses are a kitchen nerve in Indian households. Be it red, green, yellow, brown, black, and even orange, there are a galore of options to select from. You must try and adding pulses in at least one meal throughout the whole day. The best time to have it is at lunch but you may also enjoy it as a soup at dinner time.
How Pulses Help in Weight Loss
Pulses are contained with dietary fiber and micronutrients namely magnesium, iron, copper, and potassium. They are really superfoods for those who want to lose weight reason for loaded with protein in them. Pursuance to a study published in "The American Journal of Clinical Nutrition" showed that including just a 3/4 cup of dal to your diet daily for six weeks can help you to lose 0.75 pounds.
Other Profits of Pulses
Different from weight loss, beans can also keep a check on cholesterol levels by detracting LDL (bad cholesterol) in your body. As they are power-packed with protein and fiber, beans will put you full for longer and prevent instant hunger pangs.
A study addressed participants as they enhanced the fiber in their diets from 16g to 28g per day. Over the plan of 4 weeks, participants ate 1.5 cups of pulses per day. In just only 4 weeks, they reduced their caloric consumption by 300 calories per day, lost 3 pounds, and reported not feeling hungry frequently and more full.
Different Ways to Consume Them
Old dal is good, with a jeera and tadka of hing, that is the easiest way of consuming it. You can also include tomatoes, onions, and other masalas for getting a taste. You can also add different dals together and make a Pancha Ratana dal version.
Different from this, sprouted dal is another wonderful way to consume pulses. You can make a salad by mixing some germinated dal, cucumber, tomatoes, onion along with lemon juice.
They all are beneficial, healthy, and supply a number of health benefits. Pulses are contained with dietary fiber and micronutrients namely magnesium, iron, copper, and potassium. They are really superfoods for those who want to lose weight reason for loaded with protein in them. Just make sure you have them in moderation.
In the current scenario, it has become difficult to source vegetables easily. There is also fear among people about the virus and hence, the consumption of meat, fish and poultry have also greatly reduced. In such times, it has become important for us to consume the dry sources of foods in a way that they help us in providing essential nutrients in our diet.
"Pulses and legumes are a highly nutritious and sustainable food source packed with proteins, fiber, and other micronutrients such as iron and vitamin B. When paired with rice, wheat, or other cereal grains that are high in sulphur-containing amino acids, pulses' proteins can fulfil the daily essential amino acid requirements without the need for consuming animal proteins and it is an affordable plant protein source. This kind of dietary strategy is called mutual supplementation in which you combine complementary partially complete protein food to supply adequate amounts of all the essential amino acids," says Pariksha Rao Co-Founder & Chief Nutrition Officer (CNO) LIL'GOODNESS & COOLMEAL.
For example - beans and brown rice, soy curry and rice; milk and oats, curd and rice, etc.
The powerhouse of nutrients:
Pulses typically contain about twice the amount of protein found in whole grain cereals such as wheat, which for most populations in developing countries they
constitute a major source of protein. Pulses are an excellent complementary food for infants and young children to meet their daily nutritional needs. They can be incorporated into children's diets through family diets. Their high nutrient content also makes pulses ideal for vegetarians and vegans to ensure adequate intakes of protein, minerals and vitamins. When combined with food high in vitamin C, pulses' high iron content makes them a potent food for replenishing iron stores, particularly for women at reproductive age, who are more at risk for iron deficiency anaemia. Older people can also benefit from eating pulse. In today's COVID-19 pandemic, if one is not able to source fresh vegetables, add a little amla powder or a few drops of lemon juice to the bowl of your dal and enjoy with roti or rice.
Nutrient-loaded combination of pulses in your daily diet
Add a combination of pulses along with cereals (to get all the essential amino acids). Besides pulses, other sources of legumes (rajma/ kidney beans, chana/chickpeas, lobia/ black eyed peas, cowpea), green peas, soybean, etc. can also be added.
Add roasted chana/ roasted dals/ roasted soy along with seeds cocktail as a protein snack.
Besan and sattu have been an integral part of Indian cooking and perfect sources of pulse protein.
One part soy flour can be added to 3 parts of wheat flour or other cereals while making chapati dough to improve protein content of daily diet.
Preety Tyagi, Lead Health Coach, Celebrity Nutritionist & Founder My22BMI shares some interesting options we can include the legumes in our daily diet.
Use daals, legumes, chickpeas, beans etc. to their maximum capacity as a source of protein, carbs as well as fiber. The whole dals are more rich in nutrient content and should certainly be consumed at least 4 days in a week.
Make use of all the high fiber grains stored in your kitchen pantries. Remember, whole grains are not only rich in Carbs, but are a great source of fiber as well. They have many other vitamins and minerals as well. They are excellent in providing us the much needed energy as well as the nourishment that we need.
Include Quinoa, Amaranth, Rajgira atta, Millets, Buckwheat flour, Sama rice in your diet. These are highly potent, dry sources of nutrition which are safe to be bought, stored and consumed during these times.
Remember, the lentils, beans, chickpeas etc. can be sprouted to enhance their nutritional benefits. Make use of this during these times of need. Make sprouted moong, sprouted kala channa, Sprouted beans etc, These can be used in preparing cheelas, chaats, salads, sauteed salads etc.
Soak the beans, chickpeas, whole lentils for a long period of time before cooking, to make them easy for your digestive system. Especially for people with gut health issues, it is advisable to soak the rajmas, chhole etc for a period of upto 24 hours, while changing water from time to time. It's very important especially during these times of sedentary lifestyle.
Eat the various nuts and seeds such as almonds, walnuts, cashew nuts, chia seeds, pumpkin seeds, flax seeds etc. These contain essential omega 3 fatty acids and are a great source of essential minerals as well. You could soak these in water as well for a few hours, to aid in easy digestion for your Gut.
Make use of all the essential nutrition rich spices we have in our kitchens. You can make a kadha using all essential spices to boost your immunity as well. Use turmeric, sauth, black pepper, and cardamom for the same reason. They are not only full of antibacterial antiseptic properties but are highly non inflammatory foods.
(Aditi Roy can be contacted at [email protected])
As Covid-19 leads to restricted movements for consumers and the accompanying scare, personal hygiene products led by hand sanitisers and consumer staples including branded atta have seen a sharp surge in demand, according to Nielsen.
Figures for February and March for these categories show a big jump as hygiene products including hand sanitisers, toilet cleaners, soaps and pantry stocking drive demand across the country, according to a Nielsen report on Covid 19-Navigating The Impact On Indian FMCG And Retail.
The report notes that as Covid-19 sweeps the world, consumers are changing their purchase behaviour. These changes in India have been tracked through retail purchase in traditional, modern and e-com channels, consumer attitudes and behavior and social media conversations.
The report notes that as patterns emerge, it is imperative for brands and retailers to prepare for this swiftly shifting consumer behaviour.
The report says that Covid 19 scare drove significant growth for hygiene categories in February. Sales of hand sanitisers grew by 53 per cent in February alone compared to November, December, January growth of 11 per cent.
Floor cleaners grew by 17 per cent in February as compared to 10 per cent in these three months while toilet cleaners grew by 13 per cent compared to 9 per cent.
Hand sanitiser sales surged In February and 11 out of 21 states witnessed more than 40 per cent growth over year ago.
These sales skyrocketed after the first Covid case was confirmed in Kerala in January end. For obvious reasons, the standout state in demand has been Kerala with 157 per cent jump on demand over year ago.
Similarly, health and hygiene products growth went up sharply in March and e-commerce orders skyrocketed. Sales of hand sanitisers were up 144 per cent from mid February to mid March as compared to year ago while liquid hand wash sales were up 42 per cent, antiseptic liquids were up 39 per cent and toilet soaps were up marginally at 8 per cent.
On ecommerce sites, hand sanitisers orders were up 1,425 per cent and face masks up by 408 per cent.
The report has also analysed buying behavior after precautionary measures were put in place on movements. Branded pulses were up by 72 per cent in kid February to mid March of 2020 compared to last year's growth of 16 per cent. Similarly, branded atta was up by 25 per cent compared to 20 per cent last year.
The e-commerce order growth in March versus February in cooking oil was 106 per cent, spices, salt and ghee saw 21 per cent growth while packaged atta saw 16 per cent growth.
In the snacking and processed foods category, salty snacks saw 84 per cent growth, soft drinks at 68 per centgrowth and biscuits at 31 per cent in the e-commerce category.
After thee precautionary measures at the chemist points, there has been huge demand for cough syrup at 25 per cent while gloves and masks are scare with an increase in average prices.
On the future stockpile in case of a lockdown, 91 per cent respondents said they would stock hand sanitisers, hand wash, toilet soaps, 74 per cent would stock cleaning products like disinfectant liquids, toilets and surface cleaners, 67 per cent stock grocery essentials like atta, rice, lentils, oil. Ghee, pulses, 64 per cent stock fruits and vegetables, 61 per cent stock personal care products like shampoos and sanitary napkins, 56 per cent stock biscuits, chocolates and packaged snacks and 52 per cent stock OTC medicines for cold, pain and analgesics.