Naaznin Husein, Nutrition Advisor, Nourish and President of the Indian Dietetic Association (Mumbai Chapter) lists out the wonderful benefits of these grains but cautions about when they should be consumed
All our wise old grandmothers always advised us on consuming pulses like chana, chole, Rajma during the day and avoiding them during the night. However, does this ancient wisdom have any scientific significance?
It may be interesting to decode this ancient folk tale.
Pulses are referred to as “sun active grains” since it is best to ingest them during the day. They are a good source of plant-based proteins and other oligosaccharides. Whole pulses can be had at any time before 5 p.m. and in any meal. The body’s metabolism is at its height in the morning. It drops in the evening, and so does an individual’s physical activity.
Pulses like Rajma, Chole, Chana containing oligosaccharides, and Raffinose when consumed in the night are difficult to digest and may cause uneasiness. Bloating, Flatulence (gas), and pain are possible side effects if consumed after sunset. A resultant bloating may rise and may lead to abdominal discomfort in senior citizens and may cause headaches due to increase in flatulence.
Heard of lectins?
Lectins are a protein family found in pulses that can account for up to 10% of the total protein composition of legumes. They are resistant to digestion and may harm the cells that line your intestines. Phytohemagglutinin, found in red kidney beans, is a well-studied lectin. It’s poisonous in large doses, and several poisoning cases have been reported after eating raw or badly cooked kidney beans.
The level of lectins in most other edible legumes is not high enough to induce symptoms. Phytohemagglutinin is degraded at 212°F (100°C) for at least 10 minutes, hence beans should only be consumed completely cooked and prepared.
Here are some simple household tips that can be used by smart homemakers and cuisine enthusiasts.
1. Ensure soaking the grains overnight or at least for 6-8 hours. This soaking action enables in reducing the lectin content to a great extent.
2. In the morning wash the frothy water and rinse the pulses 3 times to reduce bloating.
3. Pressure cooking can be a very efficient way to cook them to perfection.
4. Sprouting can also be an effective way of consuming Pulses. However, breakfast, mid-morning, lunch, or evening Snack before 5 pm is the best time for consumption.
Lentil time
Raw legumes contain antinutrients that may be hazardous. On the other hand, proper preparation steps eliminate the bulk of them. Lentils are healthy for our health, but only if eaten during the day and in accordance with the weather conditions. Moong dal has a cold Taseer, whereas lentil pulses have a lot of heat. When these two components are mixed, Mahadil is created, a nutritious dish (which can be eaten at any time).
Since moong and masoor lentils are easy to digest, they can be taken at any time within 24 hours. In western Uttar Pradesh, for example, it is not customary to consume tur dal at night during the hot season. Because it can cause problems with indigestion at night.
Thus next time you want to enjoy Rajma chawal, or Chole Bhature remember to relish these Sun Grains in the afternoon and before sunset.
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