Leguminous plants are those which produce pods and seeds. These constitute different types of dal’s e.g.) tur dal, masoor dal, mug dal etc. They are an integral part of a typical Indian diet. They are good sources of carbohydrates, fibre and proteins and also have good nutritional value like calcium, potassium, zinc, folate, iron and vitamins. These are easy to cook and can be prepared in different ways with just a base of onions, tomatoes, ginger and garlic paste. When we do not have any vegetables, legumes act as a standard backup in our meals.
Some important health benefits of legumes:
Legumes are rich in carbohydrates.
Carbs keep one charged up throughout the entire day as they release energy slowly and steadily. They are a rich source of proteins for vegetarians.
Legumes are rich in fibre as well
This helps in the slowing digestion of food and in the regulation of blood sugar levels. They also help in regulating cholesterol levels. The soluble fibre in lentils absorb water and help in relieving constipation. The high fibre content helps in making you feel less hungry.
Folate and magnesium present in lentils
They also help in reducing the damage to the arteries and improve the flow of blood and oxygen to the heart.
Note: Please keep in mind that anything consumed in excess is harmful to the body and even legumes should be consumed in moderation. Here are some negative aspects involved with the over consumption of legumes
- Eating a lot of legumes leads to digestive issues like bloating and gastro related ailments.
- Pulses contain phytic acid which interferes with the absorption of iron and zinc in our body resulting in mineral deficiencies. In order to prevent this from happening, soak the legumes overnight and allow them to sprout. This will help in the reduction of the phytic content and will allow for safer consumption.
- Develop the habit of chewing your food so that saliva is mixed properly and the digestion process begins early on.
- It is the belief of some nutritionists that flatulence or the accumulation of gas overloads the kidneys.
Short Disclaimer: Please note that this article is written for informational purposes only. For medical advice please consult a certified doctor or nutritionist for further assistance.
Please check our other article Habits of healthy family.
Below are some resources that will educate you further on the Importance of legumes in our diet
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