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01/5 The three rules of eating dals, as per nutritionist Rujuta Diwekar
A good source of protein for vegetarians, dals form an important part of the Indian diet. Though some dals lead to digestive issues like gas, bloating and constipation when not consumed in the right way. Celebrity nutritionist Rujuta Diwekar took to social media to share the importance of including pulses and cereals in our daily diet and the right way to consume them. The three rules of eating pulses:
02/5 Rule 1: Soak and sprout the dal before cooking
Rujuta recommends soaking and sprouting the dal before cooking to reduce the anti-nutrients and allow the optimum enzyme action to break them down. Pulses, as we all know, are a rich source of vitamin, protein, minerals and amino acids. But it’s not easy to assimilate the amino acids from them. They contain the anti-nutrient molecule that comes in the way of nutrient assimilation, which causes gas, bloating and indigestion in many people. Thus, soaking dal reduces the anti-nutrient and enhances the protein, micro-nutrient and digestibility of the pulses and legumes.
03/5 Rule 2: Using the right ratio of pulses and grains (1:3) and millets (1:2)
Pulses are mixed with millets and grains to improve the essential to non-essential amino acid ratio. The ratio should be 1:3 when you use it with rice and 1:2 when you use it with a mixture of millets and grains. The reason behind the mixing is that legumes lack amino acids called methionine and grains lack lysine. Lysine is found abundantly in pulses but without the full profile of other amino acids like methionine, it can not carry out its function. It helps with anti aging, bone mass and immunity.
04/5 Rule 3: Have 5 types of pulses/legumes every week and in 5 different forms every month
One should have a variety of pulses and have them in different forms to optimise the intake of all nutrients. India has more than 65,000 varieties of legumes and pulses. Make sure to eat 5 different types of pulses and consume them in different forms like dal, papad, laddu, halwa, dosa, idli, pickle, etc. This will help ensure that you get the diversity needed for healthy gut bacteria.
Add a pinch of turmeric, a dash of asafoetida and grated ginger in the dal. This will not just enhance the taste but will also help fight digestive issues.