Pulses (Dal)

Pulses (Dal)
Pulses (beans, peas, and lentils) are being consumed for at least 10 000 years and are among the most extensively used foods in the world. A wide variety of pulses can be grown globally, making them important both economically as well as nutritionally. Pulses provide protein and fibre, as well as provide adequate vitamins and minerals, such as iron, zinc, folate, and magnesium. Consuming half a cup of beans or peas per day can enhance diet quality by increasing intakes of these nutrients.

Quality of Pulses
Now that we know how nutritious these tiny little dal grains are, it’s time we get on with the main question: Unpolished Pulses vs Polished Pulses.
As we all have noticed that the grocery stores have several varieties of pulses, some with a shining smooth surface (polished pulses), while other with a rough dull luster (unpolished pulses). And, unfortunately, people tend to buy the shining dal without knowing that it is inferior to its crude version in terms of the health benefits it offers.

How do People Make Pulses Shine
Have you ever wondered how those pulses got their sheen? Well, before getting to the stores, these pulses undergo a multi-step process of polishing that involves processing with water, oil, marble powder & leather. The process not only smoothes the surface, but also adds a shiny coating. However, polishing pulses to make them shine affects us in the following ways:
1. Having lost its outer surface polished dal is inferior to unpolished dal in their taste.
2. For the same reason polished dal takes longer to cook, thus adding to fuel consumption in a long run.
3. The polishing agents used can be harmful to our health. The oil coating adds additional fat to the food, the water used comes from unreliable sources thus can contain any kind of impurities, and marble and soapstone powder are undoubtedly harmful to the intestines.
4. Through the polishing process dal loses a lot of nutrients and fibres, thus polished is not only less nutritious but also harmful.
5. In cases where dal isn’t sold for a long time, old stocks are usually sent back for re-polishing and then resold. Imagine what such a food would do to your health.

Presently unpolished dal are a bit costlier than polished dal only because their availability is rare and unaware people prefer polished dal. However if enough awareness is spread among people, the demand for unpolished dal would increase and that of polished dal would decrease. As a result availability of unpolished dal would increase, and hence it would lower the cost.
We are hoping that next time whenever you go out to buy some dal, you’d ask the shopkeeper for unpolished dal only.

Variety of Pulses
At KKS, we deal exclusively in “Unpolished pulses” & following variety of pulses is available for our valuable customers:

Sabut Moong – The green whole moong / sabut moong is a type of pulse that can be consumed both as a snack and a whole meal. The green moong is loaded with vitamins, fibre and other essential minerals which make it a must-have on a daily basis. The whole green moong is also very useful in shedding those extra kilos. The mouth-watering dishes prepared from it are salads, soups & parantha etc.

Moong Chhilka –The split green gram with husk on it also called as moong chhilka or fada is very low in saturated fat and sodium. The split dal is very mild in flavor and absorbs the taste of various spices and vegetables added to it while cooking. The lentil is easy to digest and is integral part of every Indian kitchen. From this split green grams tasty khichadi, dal tadka etc can be prepared.

Moong Dhuli – The yellow gram is packed with protein and low carbs, it is one of the best vegetarian superfood. It is a storehouse of calcium, protein and fibre. It is known to be dieter friendly as it is has very low calories. It is extremely light and is easy to digest. It is a rich source of Vitamin B5 and Vitamin B6. This dal can be quickly cooked into smacking soups, stews and purees. It also contains skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin, all essential to younger healthier skin. It is also good to dry skin. Topically applying Moong Dhuli dal is a great way to soothe that dry skin and retain its lost moisture.

Sabut Urad – Sabut Urad / Black gram is extremely good for our heart health. As it has high quantities of fiber, magnesium, and potassium, it is known to provide multiple benefits that can keep your cardiovascular system healthy. It can balance out our cholesterol, which is extremely good for our heart. It is an essential item of South Indian kitchen. Black gram is also a rich source of fats and carbohydrates, which is needed by our body. It can be used to make mouth-watering dishes like dal makhani, medu vadas, urad dal bonda.

Urad Chhilka – Urad Chhilka or Split Black Gram is one of the famous lentils used in southern part of Asia, especially in south Indian cuisine. Rich in protein, fat and carbohydrates, urad dal is brimming with many health benefits. Moreover, urad dal is one of the richest sources of proteins and vitamin B, and is also beneficial for women as this lentil is full of iron, folic acid, calcium, magnesium and potassium, which makes this dal a perfect health package for pregnant women.

Urad Dhuli – Urad Dhuli Dal is not only tasty, but can also be cooked easily & can be eaten as a side dish also. This Urad Dal is skinned and split; it is creamy white in color. The regular consumption of this dal increases energy remarkably. The dal is rich in fibre, as a result it improves digestion and also helps in reducing cholesterol. It is also extensively used in various culinary preparations such as Dosa, Papad and Vada and Mysore Bonda.

Arhar Dal / Toor Dal – Toor Dal is also known as Arhar Dal / Pigeon Pea / Red gram dal. It is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits. It contains folic acid, an important vitamin for all women, especially those planning to become pregnant. It is a necessary item for every Indian kitchen. This dal is not only beneficial for health but can also be cooked quickly. Toor dal is an ideal food for the people of all age groups & thus is one of the most common food staples in India.

Rajma Chitra – Rajma Chitra is rich in fibre and is widely used in Indian households. This low fat rajma works wonder for people trying to reduce their weight. These kidney shaped beans are global beans, as widely used around the world. Kidney beans are very good for the health as they contain antioxidants that are beneficial to our health. Consumption of kidney beans on a regular basis is good for hair and skin.

Rajma Red – Rajma is also known as Red Kidney beans, Rajma-Chawal, the popular Indian dish is prepared from it. This bean is high in magnesium leading towards muscle, blood vessels and nerve relaxation. They are one of tastiest beans and belong to lentils group and they form an important part of a vegetarian diet due to their excellent protein content. Rajma beans are very nutritious and makes the meal a delightful experience.

Rajma Jammu - Kashmiri Rajma / Jammu Rajma are dark red kidney beans which are known for their rich red color even after being cooked. These are an outstanding supply of dietary fiber, folate & manganese. It is a fine source of protein, magnesium, iron, copper, phosphorus, and potassium. These are low in fat and loaded with nutrients. Kashmiri Rajma is a very good source of cholesterol-lowering fibre and it has high fibre content that prevents blood sugar levels especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Green Dried Peas – Dried Green peas, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Dried peas also provide good to excellent amounts of five important minerals, three types of vitamin B, and protein—all with virtually no fat. It is very high in antioxidants, hence protects the body against harmful reactions that might be injurious to health. The most famous dish made from green peas is spicy curry.

White Dried Peas – Dried White Peas provide good to excellent amounts of four important minerals, two B-vitamins, and protein--all with virtually no fat. Dried white peas, like other legumes, are rich in soluble fibre .The white peas are packed with fibre, hence providing an essential nutrient to the body. It is a good source of iron and helps in overcoming iron deficiencies. The famous ragda pattice of Gujarat & Matar Kulcha of Delhi are prepared from white peas. It is also used to make other appetizing dishes.

Chana Dal – Chana dal is baby chickpeas that has been split and de-husked. It looks and tastes like small kernels of sweet corn, and is one of the most popular ingredients in Indian cuisine. Chana dal is delicious, nutritious and easily digested. Apart from being used in soups, salads, curries, dal preparations, savouries, sweets and rice dishes, the legumes are also roasted and powdered into chickpea flour (besan), another ingredient that is widely used in almost every province of India.

Kala Chana – Kala Chana is the most commonly consumed pulses in India. Being low in fat, high in dietary fiber and rich in vitamins and minerals, black chickpeas can indeed be a healthy addition to your diet. Two to three tablespoons of these legumes are equivalent to one portion of the daily recommended five portions of fruits and vegetables. This versatile lentil can be used in number of different ways; it can used to prepare crunchy salads, tangy chaats, mouth-watering curries in combination with various vegetables.

Green Chana - Green Chana also known as Green Chickpea is a natural source of zinc and copper which boost the immunity. Being an excellent source of fibre, green chickpeas beans contribute to help in maintaining a healthy weight. They are an excellent source of folate (vitamin B9) and contain antioxidant vitamins A & C along with good-for-you phytonutrients. They are an all-natural non-allergenic source of protein. The green chana also known as green chickpea is required to be soaked for few hours before being used. It becomes a little sweeter in taste when it is cooked. This chana can be boiled or sprouted for use in salads, chaats and curries.

Kabuli Chana – Kabuli Chana in English is called as chickpeas which are used to prepare a famous Punjabi dish “Chhole Bhature”. It contains high fiber, potassium, vitamin C, and vitamin B-6 that support heart health. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Lobiya White – White Lobiya or black-eyed peas are high in protein and iron. It is commonly used in Indian Kitchen. Their 5 grams of protein represents 9 percent of the recommended daily intake for men and 11 percent for women. As with all legumes, black-eyed peas are especially good sources of soluble fiber, which helps prevent type 2 diabetes by keeping blood sugar balanced after you eat.

Lobiya Red – Red lobiya is abundant with anti-oxidant compounds which keep aging and cancer at bay. Lobiya also contains a significant amount of flavonoids that protect against cardiovascular problems. It is also rich in folic acid, zinc, iron and potassium. Red Lobiya makhani is one of the rich and full of flavor dish that can be prepared from it. It is one of the most vital parts of Indian cuisine.

Sabut Moth – Moth is a reservoir of minerals, vitamin and protein that is essential for our body. The seeds of Moth bean are an excellent source of proteins, minerals and vitamins. Due to the high content of protein and calcium, it could be a perfect diet. From moth, tasty and high in nutrition food like moth sprouts can be made which can be consumed at anytime of the day. This gift from nature is very good for our muscle and nervous function, heart, bones and cell development.

Moth Dal –Moth Dal makes a healthy food, by virtue of its low fat & cholesterol, high dietary fiber and high protein contents. All these properties of this pulse make it an excellent heart healthy food choice for you with established health benefits. It is mostly cooked dry with spices, coconut and coriander leaves. They are reasonably nutritious, a good addition to the vegetarian diet, and many people enjoy the nuttiness of moth beans.

Masoor Red – Masoor Red or Red Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber, copper, phosphorus and manganese. Additionally they are a good source of iron, minerals, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6. Masoor Red can be made into a spicy dish which is not only delicious, but also high in nutritional value. Masoor Dal has anti ageing properties & it helps in weight reduction too. It is good for high blood pressure, diabetes, immune system & eyes. It is also important for development of bones & teeth.

Masoor Black – Black Masoor / Whole Masoor is one of the small and good sources of cholesterol-lowering fiber from List of Indian Dals. Masoor dal is very important part of vegetarian diet in Indian cuisine. They are a powerhouse of protein and rich in vitamin B1 and folic acid. Masoor whole is excellent to be included in +one’s daily diet. This Dal can be served with rice, roti and parantha.

Mixed Dal – It is mixer of Moong, Urad, Chana, Arhar & Masoor Dal. From this combination of pulses, Panchratan Dal can be cooked by adding various spices & herbs in it. It is usually served with roti (chapatti) & parantha. Mixed Dal help lowering cholesterol because of the fibre contents in them. They have high level of proteins & hence its good for all vegetarians. Mixed pulses are good source of folate & help to maintain digestive health and boost our energy levels.


Health Benefits of Pulses
Pulses have antioxidant and anti-carcinogenic effect, and thus may have significant anti cancer effects. Pulse(Dal) consumption also improves serum lipid profiles and positively affects several other cardiovascular disease risk factors, such as blood pressure, platelet activity, and inflammation. Pulses are high in fibre and have a low glycemic index, making them particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels.

Pulses provide substantial amounts of vitamins and minerals including iron, potassium, phosphorus, magnesium and zinc. Pulses are also abundant in vitamins including folate, thiamin and niacin. In conclusion, Pulses are part of a healthy, balanced diet and have been shown to have an important role in preventing illnesses such as cancer, diabetes and heart disease & obesity. Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.

Adulteration In Pulses & Its Effect On Our Health
In our daily life there are so many unhygienic and contaminated things that exist in our food that are bad for our health. Most of our things especially eatables are contaminated / adulterated.

Now a question arises that what is adulteration? Food Adulteration is deliberate contamination of food material with low quality, cheap and non-edible or toxic substances. The substance, which lowers or degrades the quality of food material, is called an adulterant. Adulteration brings a lot of easy money for the traders / retailers, but it may spoil many lives. Food adulteration can lead to slow poisoning and various kinds of diseases, which may even result in death. Adulteration makes the food items used in our daily life unsafe and unhygienic for use. Food grain adulteration involves mixing sand or crushed stones to increase the weight of food grains. Cereal grains and pulses are mixed with plastic beads that resemble grains in colour and size. Very often, water is also sprayed on grains to increase the weight.

Food adulteration is an act of intentionally debasing the quality of food offered for sale either by the admixture or substitution of inferior substances or by the removal of some valuable ingredient. Selection of wholesale and non-adulterated food is essential for daily life to make sure that such food does not cause any health hazards. It is not possible to ensure wholesale food only on visual examination when the toxic contaminants are present in PPM (Part Per Million) level. Visual examination of the food before purchase make sure to ensure absence of insects, visual fungus, foreign matters, etc. therefore, due care taken by the consumer at the time of purchase of food after thorough examination can be of great help. At KKS, we do this visual examination manually to ensure that our customers are eating adulteration free pure food.

Nutritional Value Of Pulses
About 25% of pulses are made up of proteins. The amount of protein therefore in pulses, is more than double than that present in cereals. Since pulses are abundantly grown, they are very economical too. Pulses are especially nutritious when they are sprouted.

As pulses are nothing but seeds, any of them can be sprouted. Green Gram however, is the most popular sprouted pulse. The sprouts are rich in riboflavin, thiamine and niacin. They also have good amounts of vitamin B, C and iron. The whole pulses are also very rich in natural fiber that is not really a nutrient, but is helpful in digestion. Pulses are so nutritious, they are included in a balanced diet. However, since they also are a good source of calories, if you are looking to lose weight, pulses should be consumed in moderation. There are many health benefits of the food groups though and some of these are:

• Both beans and pulses have been observed to be instrumental in reducing blood cholesterol.
• The amounts of lipids stored in the blood serum can also be reduced by increasing your intake of dried beans.
• Due to the roughage in the whole grams, acids and faecal elimination is aided.
• Pulses also help control and even reduce blood sugar.
• Sprouted pulses or legumes are not only fibrous, but also have many enzyme inhibitors and are therefore recommended for those who have diabetes.