Pulses and legumes are rich sources of proteins, which is one of the macronutrients. Macronutrients are the elements that the human body needs in abundance. Human hair and nails are made up of protein. Protein builds and repairs tissues and makes enzymes, hormones, and other body chemicals. It is an essential building block of cartilage, bones, muscles, skin, and blood.
Meat and eggs are viewed as the profuse sources of protein, but in the present condition consuming unhygienic, undercooked meat may expose you to the risk of contracting COVID-19 infection. Hence, legumes and pulses are great substitutes for those. Vegan and vegetarian people should incorporate legumes and pulses to their diet regularly to meet their daily protein requirements.
Unlike other nutrients, the human body does not store protein, which is why the body needs a continuous supply of protein to fulfill its new requirement.
What amount of protein do we need?
According to Harvard Health Publishing, humans need 0.8 grams of protein per kilogram of body weight.
Given below is the amount of protein in legumes and pulses.
- 100g of lentils contains 9g of protein.
- 26 g protein is present in 100g of peanuts.
- 100g of pinto beans contains 21g of protein.
Apart from satisfying the protein requirement, pulses and legumes also fulfill other nutritional requirements of our body. They are also high in minerals and vitamin content. If you want to replenish iron storage, combine pulses and legumes with vitamin C rich food. This combination works wonders for pregnant women and women in their reproductive age who are at high risk of anemia because of iron deficiency.
To make sure your dish full of legumes and pulses is accepted by all your family members, work a little more on enhancing the taste. For big servings, add pulses to cereals. Add roasted Bengal gram/ soy to the seeds cocktail and serve it as a snack packed with protein’s goodness. Make a flour out of roasted pulses mix it with water and serve it as an energy drink.
Both pulses and legumes taste delectable. If you have enough time, try experimenting and inventing new dishes made up of legumes and pulses, and you will be surprised by their versatility.
Utpal Khot
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