Incorporate Pulses in your Diet

By Nmami Agarwal     25-Jun 2018

Incorporate Pulses in your Diet

Indian diet is majorly surrounded by crops, cereals, and pulses (Dal) which are found in every house and widely liked. It’s almost hard to find an Indian kitchen that has not stocked up with varieties of pulses, prepared daily and if, not daily then on alternatives days. Also, pulses are among the eminent crop food item of Indian cuisine. Besides, it’s popularity, pulses have many nutritional values.

Health score of pulses, in general, is commendable and enriched with protein (Contain more protein than any other plant) along with lots of nutrients and have respective health benefits of it. A number of pulses provide the main source of vegan proteins. That’s the reason why including all the pulses are important in your diet. So it’s advisable to have listed pulses in your plate. Now let’s jump to the types of pulses and their health benefits, have a look.

  • Moong Dal: Moong dal is chiefly is high in dietary fiber which helps in reducing blood cholesterol levels, prevents dietary complications like diverticulosis and constipation and keeps you fuller from the stomach. Also, it contains an array of crucial vitamins and minerals, especially rich in calcium, potassium, folate and other components of vitamin B complex which helps your body to break down carb into glucose producing usable fuel for your body.
  • Chana dal: Chana dal is also called Bengal gram dal which is highly nutritious, among the richest vegan source of dietary proteins that easily gets digested. It’s also high in zinc, fiber, folate, and calcium, low in fat that helps to reduce cholesterol levels, good to consume especially for diabetics due to the low hypoglycemic index content present in it.
  • Masoor Dal: Masoor Dal is loaded with essential nutrients required by your bodies like fiber, proteins, iron including amino acids, lysine, and isoleucine. Also, it is a good source of iron, dietary fiber, potassium, folate, 0 fat, vitamin A, B1, K that effectively helps in weight loss, strengthen teeth and bones, reduces inflammation, boosts immunity, aids in digestion with several skin benefits.  
  • Urad Dal: Urad dal (Black and Yellow) has a good proportion of carb and fat content which is needed by your body and counted among the richest sources of proteins and Vitamin B. Iron, calcium, magnesium, folic acid and potassium make it a healthy pulse especially for women. Adding urad dal in your diet plan benefits the heart health and reduces cholesterol. When you feel lethargic then have black gram as it is one of the healthy pulses for vegetarians to give a boost to the energy level.
  • Lobiya Dal: Cowpea or black-eyed pea contains almost all essential nutrients like vitamins and minerals that include vitamin A, B1, B2, B3, B5, B6, C, iron, potassium, folic acid, magnesium, calcium, copper, sodium, zinc, selenium and phosphorus necessarily needed for overall health. Consumption of lobiya helps you get rid of free radicals, effective in curing cardiovascular problems, extremely useful in eliminating urination and bowel-related conditions. Additionally, it is also beneficial for your skin and hair.
  • Soya Dal: Soya dal is a new addition to the list of pulses that contains high amounts of protein and Vitamin D, essential for your bones. Other health benefits come from nutrients like vitamins, minerals, significant dietary fiber, riboflavin, folate, and thiamin. Counted as a good source of antioxidants and organic compounds, which help in boosting your health.
  • Chickpeas: Chickpeas are an incredible source of plant-based protein, carbs, dietary fiber, rich source of antioxidants, zinc, phosphorous, magnesium and niacin which helps in preventing diabetes, heart disease aids in digestion, weight loss and stabilize the blood pressure levels. Additionally, chickpeas are counted as a high source of protein that makes it an excellent replacement for meat in vegan and vegetarian diets.

Over to you

Pulses, a part of the grain family are a vital source of nutrition making them a healthy addition to your diet. Including more of the above-mentioned pulses in your plate accordingly will help you in lowering negative health impacts and boosting your overall well-being. So, consider adding these suggested pulses to your diet.  

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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
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