Dal rice, a favorite of various Indian households, is the staple food of this country. Likewise, a variety of other legumes hold on to their long-standing popularity as health foods; That’s right! Legumes (garbanzo beans or garbanzo beans, dry peas, and lentils) are low in fat, high in fiber, contain no cholesterol, have a low glycemic index, and are high-protein foods.
In the age of packaged and processed foods, legumes and dals are little saviors nestling on your plate, ready to deliver high nutrition to your body. Here are seven reasons to include legumes in your daily diet:
one. An excellent source of protein:
Legumes are a healthy and inexpensive source of protein. Along with other vegetables and grains, legumes help meet most of your protein needs. Also, since legumes are gluten-free, they are the ideal source of protein for people who are gluten intolerant or have a gluten allergy.
two. Great for heart health:
The high fiber content in legumes helps reduce the risk of cardiovascular diseases. One cup of cooked dal provides fiber equivalent to 60% of your daily value requirement. The fiber thus obtained reduces cholesterol levels. These potassium-rich legumes are also great for lowering blood pressure, which promotes heart health.
3. Reduces the risk of Diabetes:
The glycemic index ranks foods based on how they affect blood sugar levels. Legumes, being low on the glycemic index, cause only a small spike in blood sugar levels, reducing the risk of diabetes. For those already suffering from diabetes, incorporating legumes into your diet can help better control blood sugar levels.
Four. Rich source of folate:
Legumes are also a treasure trove of folate: Folate is a B vitamin needed to make, maintain, and renew cells in the body. The importance of folate emerges particularly during vital periods of growth, such as infancy and pregnancy. Eating the right legumes during pregnancy can reduce the risk of childhood problems or birth defects.
5. High in potassium:
In addition to being rich sources of folate and protein, legumes are also high in potassium. Foods high in potassium fall within the realm of heart-healthy foods, as potassium helps lower blood pressure due to its benefits offsetting the effects of sodium. Eat a serving of legumes at each meal to get your daily potassium requirement.
6. Increase your enzymes:
Certain legumes contain necessary amounts of copper. Copper is a mineral that is key to the functionality of various body enzymes. Specifically, copper is extremely vital in the production of melanin, the pigment color of the skin, and the development of connective tissues. A serving of legumes such as adzuki beans provides about 34% of the body’s daily copper requirement.
7. Specific diets:
Since legumes such as chickpeas, peas and lentils do not contain gluten, they can be used in gluten-free food preparations for people with celiac disease. The consumption of lentils helps in the control of blood glucose, making it a great complement to the diet of diabetics. They contain eight essential amino acids, making them the perfect vegetarian protein option for those who don’t eat animal protein, especially when eaten with rice. The high fiber content of legumes helps one feel full longer; along with the fat content, legumes are an excellent addition to a weight management diet. A serving of cooked lentils or legumes contains more than 15 grams of fiber, which improves heart health and lowers cholesterol levels. Legumes are rich in potassium, which helps lower blood pressure. Lastly, they are an excellent source of protein, making up for the lack of protein intake by vegetarians.
Simply put, legumes are power foods in their own right, and your body will thank you for adding them to your daily meals.