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Germination and fermentation:
The simple measure of soaking pulses in water for 2 to 3 days improves their nutritive value and vitamin A & C content .Germination increases the content of folic acid and other vitamins of B group. Tannins and phytates, which adversely affect bioavailability are broken down by germination.

Fermentation of pulses to produce Idly, dosa, dhokla, etc enhances its content of vitamins of B group, and decreases the levels of phytate and trypsin inhibitators.


Beware of Kesari dal
 (pulse lathyrus sativus ) !

 

Pulses is a general name given to plants that provide dried edible seeds. Split pulses in India are  known as Dal. Dried peas and beans have about the same composition as Pulses. In tropics, pulses are second only to cereals as important sources of calories and proteins. Bengal gram ( chana dal ), red gram ( tuver dal ), green gram ( mung dal ), black gram ( urad dal ) and lentils ( masur dal ) are the most widely consumed pulses in India.

Composition Pulses supply the same amount of calories as cereals ie 350 kcal per 100 gm dry weight

Protein The protein content of pulses is about 20% to 25% about twice as much as that of cereal's, making them the most economical source of proteins.

Benefits of Sprouted Pulses

When 100 grams of whole green pulse is sprouted, the sprouts provide 0.06 mg thiamine, 0.66 mg riboflavin, 1.5 mg niacin and 82 mg ascorbic acid.

Other key nutrients provided by the pulse exchange are iron, vitamins of B group and dietary fiber which mainly comes from whole pulses.


Why should I eat pulses ?

Pulses and beans are reputed to lower blood cholesterol. Dried beans and canned beans lower serum lipids. Ex: Bengal gram ( chana dal ) consumed for several weeks may reduce serum cholesterol levels by increasing faecal excretion of total vile acids

Pulses and beans help diabetics by reducing post meal rise in blood sugar. The ability of carbohydrates depend on their speed of absorption. 

Liguminous seeds and beans provide high fibre and antinutrients (phytaes, tanin, saponins and enzyme inhibitors). Their gradual absorption results in a lower rise of blood sugar than with equal amounts of carbohydrates from other sources. Hence recommended for diabetics


Food Values of Pulses, Dried Peas and Beans (uncooked) per 100 gm
Name Proteins (gm) Fat gm  Carbohydrate (gm) Calories (kcal) Thiamine (mg) Riboflavin (mg) Niacin (mg) Calcium (mg)  Iron mg Mg mg Ph mg Na mg K mg Fiber gm
Bengal gram, whole (chana hurbara) 17.1 5.3 60.9 360 0.30 0.15 2.9 202 4.6 169 312 37 808 3.9
Bengal gram, dal (chana ki dal) 20.8 5.6 59.8 372 0.48 0.18 2.4 56 5.3 130 331 73 720 1.2
Black gram (urd dal) 24 1.4 59.6 347 0.42 0.20 2 154 3.8 130 385 40 800 0.9
Field bean (val dal) 24.9 0.8 60.1 347 0.52 0.16 1.8 60 2.7 - 433 - - 1.4
Green gram (mung) 24.5 1.2 59.9 348 0.47 0.21 2.4 75 3.9 122 405 27 1150 0.8
Khesari, dal 28.2 0.6 56.6 345 0.39 0.17 2.9 90 6.3 92 317 38 644 2.3
Lentil (masur dal) 25.1 0.7 59 343 0.45 0.2 2.6 69 7.58 74 293 40 629 0.7
Peas, dry 19.7 1.1 56.5 315 0.47 0.19 3.4 75 7.05 100 298 20 725 4.5
Red gram (tur dal) 22.3 1.7 57.6 335 0.45 0.19 2.9 73 2.7 90 304 29 1104 1.5
Soya bean 43.2 19.5 20.9 432 0.73 0.39 3.2 240 10.4 238 690 - - 3.7
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