Vegetarians: Eat pulses with cereals for more proteins

Dr Swati Dave reveals why you should have a combination of pulses and legumes with grains and cereals.

Bhavyajyoti Chilukoti | Updated: February 1, 2016 9:42 am

Ever wondered why we always eat dal with roti, bhakri with zunka or eggs with toast? Well, there is a healthy reason for these combos and if you are not eating these food combinations, you must read this.

According to Dr Swati Dave, Dietician & Nutritionist, Ahmedabad, pulses (dals) and legumes are some of the rich sources of proteins and hence, you should include them in your diet. Although our body does not require as much protein as carbohydrate, it is one of the main nutrients required for the growth and functioning of the body. It also aids in building a strong immune system, wound healing and maintaining the skin and hair. For a balanced diet, it is preferred to have about 10-15% proteins as a part of your dietary intake. Here are more health benefits of proteins you should be aware of. But, consuming too much of protein can affect your heart, liver and kidney health.

Dals and beans

Pulses are a cheap, low-fat source of protein and other nutrients like vitamin B1 & B2, folic acid and fibre. For the vegetarians, pulses form an important source of iron as well. Available in a wide range of flavours and textures, pulses form a large part of the Indian diet. Like other plant-based foods, pulses contain no cholesterol and little fat or sodium. Pulses also have long chain fatty acids which are essential for lipid metabolism and vitamin absorption. Read about more ways to increase protein in Indian food.

Rotis and bhakris

Cereals, on the other hand, are loaded with fibre, B-complex vitamins, iron and zinc in addition to protein. Including cereals in your breakfast not only helps you to kick-start your day with a bang by providing energy but also keeps your full for a long time and helps you to maintain your weight. Want to lead a healthy lifestyle? Check out our Fitness Plan.

Pulses and cereals — the right combination

However, to maximise your protein intake, the combination of a pulse with a cereal (dal with roti or rice) works best. It is not only improves taste but also ups your nutrient intake and overall protein absorption. Pulses are deficient in one of the amino acids (methionine) but rich in another amino acid lysine, whereas, cereals have high methionine and low lysine content. Thus, the combination of cereal-pulse is needed to ensure the body gets the required protein from these sources.

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Published: January 29, 2016 3:18 pm | Updated:February 1, 2016 9:42 am

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