Pulses

Pulses are a powerhouse of nutrition and should be a staple in every diet. Whether you’re looking to improve your health, manage weight, or enjoy a sustainable food option, pulses are the perfect choice. Start incorporating them into your meals today for a healthier, happier lifestyle!

Pulses, also known as legumes, beans, lentils or dal are edible seeds from plants in the legume family. Common types include lentils, chickpeas, beans (kidney, black, mung, etc.), and peas. Pulses are nutrient-dense, affordable, and versatile, making them an essential part of a balanced diet.

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Nutritional Profile of Pulses
Benefits of Including Pulses in Diet
How to Include Pulses in Your Diet
Tips for Better Digestion
FAQs about Pulses and Lentils
Conclusion

Nutritional Value of each pulse and other details:

Chickpeas (Garbanzo Beans)
Lentils (Masoor Dal)
Black Beans (Rajma)
Green Gram (Mung Beans)
Pigeon Peas (Toor Dal)
Black Gram (Urad Dal)
Yellow Split Peas (Chana Dal)
Green Peas (Matar Dal)

Nutritional Profile of Pulses

Pulses are packed with:

Protein: Ideal for muscle growth and repair, especially for vegetarians and vegans.
Fiber: Aids digestion, promotes gut health, and helps maintain a healthy weight.
Vitamins & Minerals: Rich in iron, folate, magnesium, and potassium, which support overall health.
Low Fat Content: Makes them heart-friendly and suitable for low-fat diets.

Benefits of Including Pulses in Diet

Improves Digestive Health
The high fiber content in pulses promotes regular bowel movements and prevents constipation. It also feeds beneficial gut bacteria, contributing to a healthier digestive system.
Supports Heart Health
Pulses help lower cholesterol levels due to their soluble fiber. They are also low in saturated fat, reducing the risk of heart diseases.
Regulates Blood Sugar Levels
Pulses have a low glycemic index, meaning they release energy slowly, which helps maintain steady blood sugar levels. They are excellent for managing diabetes.
Promotes Weight Management
Being high in protein and fiber, pulses provide satiety and help reduce calorie intake, aiding in weight loss or maintenance.
Boosts Energy
Iron-rich pulses help combat fatigue and improve oxygen transport in the body, making them an excellent choice for people with anemia.
Supports Muscle Growth
Pulses are a great plant-based protein source, especially when paired with grains like rice, ensuring a complete amino acid profile.
Eco-Friendly Food Option
Growing pulses require less water and fertilizer compared to other crops, making them an environmentally sustainable choice.

How to Include Pulses in Your Diet

Soups & Stews: Add lentils, beans, or split peas for a hearty meal.
Salads: Toss boiled chickpeas or kidney beans into fresh salads.
Snacks: Try roasted chickpeas or lentil fritters for a healthy bite.
Main Dishes: Incorporate dals or curries into your meals.
Flours: Use pulse-based flours, like gram flour, for baking or cooking.

Tips for Better Digestion

To minimize bloating or gas, soak pulses overnight before cooking, rinse them thoroughly, and cook until tender. Adding spices like cumin, ginger, or asafoetida can also help.

Nutritional Value of each pulse and other details:

Chickpeas (Garbanzo Beans): Nutritional Values of Chickpeas per 100g (boiled)

Protein: 8.9g
Carbohydrates: 27g
Dietary Fiber: 7.6g
Fat: 2.6g
Calories: 164 kcal
Iron: 2.9 mg
Magnesium: 48 mg
Potassium: 291 mg
Folate: 172 mcg
Phosphorus: 168 mg
Zinc: 1.5 mg
Vitamin B6: 0.2 mg

Suitable Time and Ways to Consume: Can be consumed at lunch or dinner; excellent in salads, soups, curries, or roasted as a snack.
Eatables to Avoid: Avoid combining with too much fat (deep-frying) or excess salt to maintain nutritional balance.
Prescribed Quantity: 50-100g cooked chickpeas per meal.
When to Avoid: People with digestive issues may experience bloating; moderate intake is recommended.
Other Tips/Advice: Rich in protein and fiber, chickpeas are excellent for heart health and managing blood sugar levels.

Lentils (Masoor Dal): Nutritional Values of Lentils per 100g (boiled)

Here are the nutritional values of Lentils (Masoor Dal) per 100 grams of boiled lentils:

Calories: 116 kcal
Protein: 9.02 g
Carbohydrates: 20.13 g
- Sugars: 1.8 g
- Dietary Fiber: 7.9 g
Fat: 0.38 g
- Saturated Fat: 0.05 g
- Monounsaturated Fat: 0.08 g
- Polyunsaturated Fat: 0.17 g
Water: 69.64 g

Vitamins and Minerals:

Calcium: 19 mg
Iron: 3.33 mg
Magnesium: 36 mg
Phosphorus: 180 mg
Potassium: 369 mg
Sodium: 2 mg
Zinc: 1.27 mg
Folate (Vitamin B9): 181 µg
Vitamin C: 1.5 mg

Suitable Time and Ways to Consume: Best consumed during lunch or dinner in soups, dals, or salads. Can be paired with rice or flatbread.
Eatables to Avoid: Avoid pairing with too much oil or ghee in traditional preparations to keep it healthy.
Prescribed Quantity: 50-75g per meal.
When to Avoid: Generally safe for most people, but those with gout should moderate intake due to purine content.
Other Tips/Advice: High in iron and folate, lentils support red blood cell production and help in energy metabolism.

Black Beans (Rajma): Nutritional Values of Black Beans per 100g (boiled)

Protein: 8.9g
Carbohydrates: 23g
Dietary Fiber: 8.7g
Fat: 0.5g
Calories: 132 kcal
Iron: 2.1 mg
Magnesium: 70 mg
Potassium: 355 mg
Folate: 148 mcg
Calcium: 27 mg
Phosphorus: 140 mg

Suitable Time and Ways to Consume: Best consumed during lunch or dinner; great in curries (rajma), stews, or salads.
Eatables to Avoid: Avoid pairing with high-fat ingredients like butter or cheese.
Prescribed Quantity: 75-100g per meal.
When to Avoid: People with digestive sensitivities or prone to bloating should moderate intake.
Other Tips/Advice: Black beans are high in antioxidants, making them great for cardiovascular health and anti-aging.

Green Gram (Mung Beans): Nutritional Values of Green Gram per 100g (boiled)

Protein: 7g
Carbohydrates: 19g
Dietary Fiber: 7.6g
Fat: 0.4g
Calories: 105 kcal
Iron: 1.8 mg
Folate: 159 mcg
Magnesium: 48 mg
Potassium: 266 mg
Calcium: 27 mg
Phosphorus: 99 mg

Suitable Time and Ways to Consume: Best consumed as sprouted mung beans for breakfast or in dals, soups, or salads for lunch and dinner.
Eatables to Avoid: Avoid overcooking or pairing with excess oil.
Prescribed Quantity: 50-75g cooked mung beans per meal.
When to Avoid: Generally safe; those with digestive issues should consume in moderation.
Other Tips/Advice: Mung beans are light and easy to digest, making them ideal for detox diets and weight management.

Pigeon Peas (Toor Dal): Nutritional Values of Pigeon Peas per 100g (boiled)

Protein: 9.6g
Carbohydrates: 21g
Dietary Fiber: 6.7g
Fat: 1.5g
Calories: 128 kcal
Iron: 2.3 mg
Magnesium: 36 mg
Potassium: 320 mg
Folate: 148 mcg
Calcium: 50 mg
Phosphorus: 112 mg

Suitable Time and Ways to Consume: Typically consumed at lunch or dinner as dal or added to soups or stews.
Eatables to Avoid: Avoid excessive oil or ghee in preparation.
Prescribed Quantity: 50-75g cooked per meal.
When to Avoid: Safe for most people but those with digestive issues should eat in moderation.
Other Tips/Advice: Rich in protein and fiber, toor dal is excellent for energy and muscle maintenance.

Black Gram (Urad Dal): Nutritional Values of Black Gram per 100g (boiled)

Protein: 8.5g
Carbohydrates: 19g
Dietary Fiber: 7.1g
Fat: 1.2g
Calories: 127 kcal
Iron: 3.5 mg
Magnesium: 90 mg
Potassium: 341 mg
Calcium: 80 mg
Phosphorus: 139 mg

Suitable Time and Ways to Consume: Best consumed during lunch or dinner; used in dosas, idlis, or dals.
Eatables to Avoid: Avoid pairing with too much oil in fried preparations.
Prescribed Quantity: 50-75g per meal.
When to Avoid: People with kidney stones or high uric acid should avoid overconsumption.
Other Tips/Advice: Rich in protein, urad dal is great for muscle building and bone health but should be consumed in moderation.

Yellow Split Peas (Chana Dal): Nutritional Values of Yellow Split Peas per 100g (boiled)

Protein: 9g
Carbohydrates: 27g
Dietary Fiber: 8g
Fat: 1.5g
Calories: 150 kcal
Iron: 3 mg
Folate: 280 mcg
Potassium: 370 mg
Magnesium: 45 mg
Phosphorus: 185 mg
Zinc: 2.3 mg

Suitable Time and Ways to Consume: Commonly consumed in dals, soups, or stews at lunch or dinner.
Eatables to Avoid: Avoid excessive use of oil or butter for preparation.
Prescribed Quantity: 50-75g cooked per meal.
When to Avoid: Safe for most, but people prone to digestive issues may need to moderate.
Other Tips/Advice: High in fiber and folate, chana dal helps lower cholesterol and supports heart health.

Green Peas (Matar Dal): Nutritional Value of Green Peas per 100g (boiled)

Protein: 5.4g
Carbohydrates: 15g
Dietary Fiber: 5.5g
Fat: 0.4g
Calories: 84 kcal
Iron: 1.4 mg
Vitamin C: 14 mg
Magnesium: 33 mg
Potassium: 244 mg
Phosphorus: 84 mg
Calcium: 25 mg

Suitable Time and Ways to Consume: Best consumed as part of salads, soups, or curries during lunch or dinner.
Eatables to Avoid: Avoid overcooking or combining with heavy cream.
Prescribed Quantity: 50-75g per meal.
When to Avoid: People with gout should moderate intake.
Other Tips/Advice: Green peas are a good source of vitamins and minerals, helping to boost immunity and overall energy.

FAQs about Pulses and Lentils

Click the above link to read about the Frequently Asked Questions generally people enquire about “Pulses and Lentils”.

Conclusion

This comprehensive guide for pulses includes maximum nutritional values and detailed insights to provide a well-rounded understanding of each type of pulse. Having awareness about the nutritional values of each pulse and how to consume it will make you plan a balanced diet with varied tastes everyday. Pulses fulfill many of our daily nutrients requirements naturally.