90% Percent People Make These Mistakes With Pulses.
India is the largest producer and consumer of pulses in the world accounting for about 32% of worlds area and 26% of world’s production. Pulses are the powerhouse of nutrients they are reach source of dietary fibers, Complex carbohydrates, starch minerals such as potassium, iron, zinc, etc. They are low in fat and being the plant food they contents low cholesterol.
Let’s see what are the benefits of eating pulses. It helps to prevent constipation, it may help you to reduce cholesterol, pulses have high level of Vitamin B folate they are good source of proteins and amino acid. They have a low glycemic index despite their incredible benefits many of us are making mistakes in how we prepare and consume them, from digestion troubles to nutrient loss small errors can have a big impact. Let’s look some of the major mistakes you may be making:
Why Am I Not Able To Digest Pulses?
Mistake -1 (Not Soaking Pulses Properly)
The first mistake is not soaking pulses properly. Have you ever felt bloated or gas after eating pulses? that is because pulses contain anti nutrients like phytic acid and lectins which can interfere with digestion and nutrient absorption. This is how you should soak pulses for a long time, chickpeas and kidney beans soak for 8 to 12 hours without soaking they remain hard and can cause digestive distress, toor and Masoor dal soak for 1 to 4 hours not soaking can take more longer time cook and this to can create bloating. Black bean soak for 6 to 8 hours if not soaked they can lead to gas and indigestion. Soaking reduces compounds like phytic acid and lectins, soaking pulses also makes them easier to digest so never forget to soak your pulses and discard the soaking water and rinse well before cooking.
How To Eat Pulses For Protein?
Mistake-2 (Over Cooking or Under Cooking Pulses)
The next mistake could be over cooking or under cooking of pulses. If they are under cooked they remain tough and hard to digest but if you over cook them they loose essential vitamins and minerals like Vitamin B and iron. The ideal cooking method is to use a pressure cooker or slowly simmer for a right amount of time almost for 20 to 45 minutes depending on the pulse.
What happens if we eat pulses daily?
Mistake-3 (Not Eating Pulses and Grains in their Right Ratio)
The third mistake is not eating pulses and grains in the right proportion that is 1:3 for rice that is you must have one part of pulses for every three parts of grain or two parts of rice most of you reduce the grains and over eat the pulses thinking it will be good for weight loss pulses don’t have amino acid called “methionine” but it has lysine while grains don’t have lysine but have “methionine” when you eat pulses and grains in the ratio of 1:3 you are balancing this ratio of essential amino acid that your body needs.
What are Disadvantages Of Pulses?
Mistake-4 Eating Too Much Pulses
The another mistake is eating too much pulses at once, pulses are high in fiber and protein but too much at once can cause bloating and discomfort start with simple smaller portion and gradually increase your intake also cooking with digestion friendly spices like cumin, fennel and ginger can help ease digestion.
How To Store Pulses?
Mistake-5 Not Storing and Cooking Pulses in Right Way
The last big mistake is not storing and cooking pulses in the right way, improper storage can lead to insect in infestations and nutrient loss. Always store pulses in an air tight container in a cool and dry place while cooking avoid salt acidic ingredients like tomato to early, as they can hard and the pulses can increase cooking time instead at them when pulses have softened after cooking to get the best texture and taste.
These are some of the most common mistakes while consuming pulses avoid them and then you can enjoy all the goodness and benefits of pulses.