THE PULSE OF REAL HEALTH

Look at any average Indian plate from anywhere in India –North, East, West or South; and you would for sure find some form and variety of pulses and dals.

Indians have always been smart and efficient when it comes to food – they can squeeze the most out of the seemingly simple food items that are super easy to prepare and consume.

Pulses and Dals are no exception

Whether it is Toor Dal, Chana Dal, Moong; pulses house a bag full of proteins –almost double of what is found in wheat and three times that of rice, as FAO too has suggested the same.

Their advantage is huge when we think of an option of slow-burning energy because pulses are low in calories but rich in complex carbohydrates and fibre. They are dense when it comes to fibre so they can easily bind toxins and cholesterol in the intestines thus enabling a quick exit of unwanted stuff from the body.

They are quite a cheap, easy and ‘ready to absorb’ powerhouse of proteins and pack quite a barrage of minerals like iron and zinc. Their role in cases of chronic diseases is also not hidden when it comes to diabetes, blood-related ailments, and cholesterol-linked conditions.

They are almost comparable to a non-vegetarian diet when one is looking for a full-blown, satiating meal. They help one feel full but without endangering the gut health.

It has also been noted that iron content inside pulses assists strongly in the transport of oxygen throughout the body, as a stimulant of energy production and metabolism.   

Being a low Glycemic Index food also empowers them to help in blood sugar control. They are a  good source of folate, a Bvitamin, which is critical when it comes to producing and maintaining  new cells. For those looking at a lowfat diet strategy, pulses are the easiest option  to go for without any of the expensive burdens. They encompass many important minerals and at the same time enable lowcarbs that are good for energy but without compromising fat intake. Weight watchers can enjoy pulses as they are just the thing the people on diet need.

Pulses enable the protein intake for people who cannot afford other food sources due to reasons of food choices or budget. They are hard to match when one thinks of the metabolism and digestion upsides that they quickly provide. Their role in containing fat and cholesterol while boosting energy, good fat, minerals, and anti-oxidants is paramount. They lower the risk of cardiovascular disease, are high in potassium and can lower blood pressure by balancing out the effects of sodium.

The uniqueness of Pulses is many folds. They can, unlike other foods, be easily grown with lower carbon footprints and at the same time, easily stored in dried form.

Some Indian households still carry habits like soaking dried pulses for several hours to activate their enzymes, and they also know how to avoid the phytate-side of raw pulses (which can affect absorption of minerals, such as iron and zinc).

Organic pulses retain many essential advantages of its nutrition and also address the need to avoid contamination due to chemical fertilisers and sprays.

Pulses can be readily applied to a variety of formats and in multiple cuisines. They can be stirred into a comfort soup or tossed with spaghetti or coupled with many versions of rice or wheat dishes. Pulses have always adjusted well to a variety of regional preferences, food cultures and cooking styles.

Next time you are looking for a super food, reach out for a pack of legumes and treat yourself with some wonder protein – Toor Dal, Urad Dal, Beans, Peanuts and other pulses. 

YOUR GUIDE TO A BALANCED ORGANIC DIET

We’ve all heard and learned about a balanced diet and why it is important to maintain a
balanced diet at each meal. Healthy eating is one of the key pillars of a healthy life. Essentially, a balanced diet refers to a diet of a wide variety of foods packed with essential nutrients, in the right proportions consumed at the right time. A balanced diet must contain starchy foods such as bread, rice, potatoes and pasta, protein-rich foods such as fish, chicken or legumes and lentils, plenty of fresh fruits and vegetables for essential vitamins, minerals, and dietary fiber, and a few fatty foods.

In the light of organic foods, it isn’t a gargantuan task to follow a balanced diet of organic foods. A conscious choice between organic and conventional foods and the healthy practice of sticking to a balanced diet is all that you need to ensure that you gain the most out of your meals. Here is how you can follow a nutritious balanced organic diet for yourself and for your family.

1. Load on the carbs:
The main source of energy of body fuel, carbohydrates form an essential part of a balanced diet. According to leading nutritionists, half the calorie content should be derived from carbohydrates. Indian meals and cuisine are made up plenty of plant sources of carbohydrates, forming 70% to 80% of the meal. Opt for healthier options such as organic brown rice, organic oats and organic millets which are carbohydrate-rich. Therefore, a meal should include ample amounts of simple carbohydrate foods – glucose and fructose from organic vegetables, fruits and organic honey, sucrose in sugar and lactose from milk – and complex carbohydrate foods such as organic cereals, millets, organic pulses and root vegetables.

2. Choose fiber:
Your body requires ample amounts of fiber, both soluble and insoluble. Fiber-rich foods are essential as they aid in proper digestion and healthy bowel movements. The best way to procure dietary fiber is to skip drinking fruit juices and actually eat organic fruits and vegetables. It is recommended to consume at least five portions of fruit or vegetables in a day. A portion could be an apple, a banana, a pear or similar sized fruits, a slice of melon, or three tablespoons of vegetables.

3. Power on proteins:
It is recommended by nutritionists that about 30% to 35% of your daily diet should consist of protein-rich foods. One can consume protein foods such as milk, organic pulses, organic leafy vegetables, eggs, white meat, sprouts and organic whole dals. A diet rich in protein helps the body by repairing and developing new cells and muscle tissues, as well as aids in the repair of various organs.

4. Fats are important too:
Fats are an essential component of a balanced diet as they provide energy, synthesize hormones and store vitamins. It is recommended that about 20% of one’s diet should consist of fats – polyunsaturated fats, monounsaturated fats and omega-3 fatty acids. Consume foods such as butter, ghee, mustard oil, olive oil, soya bean or groundnut oil,
and fatty meats such as salmon, tuna, and cod.

5. Don’t forget vitamins and minerals:
Vitamins and minerals are micronutrients that aid in metabolism, healthy functioning of nerves and muscle, bone health maintenance and cellular production. Minerals and vitamins can be obtained from plant, meat and fish sources. Up your intake of organic nuts, oilseeds, green leafy vegetables and fruits.

An ideally balanced breakfast should consist of foods rich in dietary fiber and carbohydrates such as organic oatmeal, whole grain bread, wheat flakes or whole grain rotis, protein-rich foods including eggs, milk, yogurt and organic sprouts, and nuts such as walnuts, apricots, almonds, and figs. For lunch, consume a mix of high-fiber whole grain foods like organic brown rice, barley, starchy carb foods, protein foods such as organic pulses and dals, cottage cheese, or white meat. You can add yogurt or buttermilk to add probiotics to your meal, and a salad for fiber. Dinner should consist of foods that deliver on high satiety value to curb those midnight hunger pangs – organic green leafy vegetables for vitamins and minerals, a moderate amount of carb foods, and healthy fat foods such as fish, seed oils, and nuts.

For snacks, replace junk foods with fresh fruit, nuts or salads. Remember to keep your body hydrated and refreshed by drinking plenty of water throughout the day.