Having steaming hot dal on freshly cooked rice along with a tablespoon of ghee is one of the best Indian meals! Pulses are a staple of Indian cuisine and are rich in vitamins, fibre, and nutrients including protein. They offer a variety of flavours and are even simple to make. So, why not try certain pulses for weight loss?
Health Shots got in touch with Hari Lakshmi, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Chennai, to find some of the best pulses that can help you lose weight.
Lakshmi says, “Pulses are not only good for your health, but they also help you maintain weight. Each pulse tastes differently and even fills different portions of our nutrition needs. Including pulses in your regular meals adds protein and fibre to your diet.” So, if you want to maintain a healthy body by eating something tasty and fulfilling, adding pulses to your meal is the best solution.
Here are 5 pulses to help you lose weight :
1. Moong daal or green gram
Moong dal promotes weight loss because of its nutritional profile. There are three varieties of it—sabut moong, chhilka moong, and dhuli moong. According to Lakshmi, “sabut moong and green moong are high in fibre and therefore helpful in weight loss.” In addition, because moong dal is also high in protein and low in carbohydrates, it can keep you full for a longer period of time, helping you to reduce your calorie intake. That’s why it is regarded as a superfood for vegetarians by nutritionists.
2. Masoor dal or lentils
Lentil, also known as masoor dal, is a nutrient-rich food that comes with many advantages for overall health. A single serving of lentils can fulfill 32 percent of your fibre requirement. “Not only are they beneficial for weight loss, but they can also keep your cholesterol under control and protect your body against diseases like diabetes,” says Lakshmi. Lentils can also provide potassium, folate and iron.
3. Kabuli chana or chickpeas
Chickpeas, also known as kabuli chana or chhole, are high in protein, vitamins, and minerals like calcium, potassium, and magnesium. All of these nutrients support healthy digestion, strengthen bones, and promote weight loss. Not to mention, chickpeas can help you lose weight by decreasing your appetite. In fact, including chickpeas in your regular diet will add flavour and have health advantages.
Also, read: From idli sambhar to rajma chawal, here are 7 classic Indian food combinations for weight loss
4. Rajma or kidney beans
Nobody can forget the name Rajma chawal when it comes to popular Indian food duos. Kidney beans, or Rajma, are not just good for weight loss; they are also high in protein, fibre and have a low glycemic index. It is a better alternative to meat. It takes care of your heart health and maintains blood sugar levels too.
5. Moth or matki beans
Moth beans help in weight loss and building muscles because they are a powerhouse of vitamin B, fibre, and zinc. Apart from these benefits, they can strengthen your bones and also improve immunity.
How much pulses should one eat?
According to the dietary guidelines for Indians, non-vegetarians should consume 30 grams and vegetarians should have 60 grams of whole, uncooked pulses per day.
No matter what dal you like to pair with your food, they all provide you with a healthy and tasty option for weight loss.