Ease your bowels with these high-fibre legumes
Fibre is an extremely important part of our diets that is rarely discussed. It is a dietary component that our body doesn’t absorb but needs for digestion. Always associated with good digestive health, fibre also has many other benefits. Soluble fibre becomes gel in the stomach, paces digestion and helps maintain cholesterol and blood glucose levels. Insoluble fibre, keeps us regular, helping waste travel through our intestines with ease.
One of the most effective sources of fibre in Indian diets is lentils, pulses and legumes. Along with fibre, these are packed with nutrients, which are beneficial in every balanced diet.
Whether it is in the form of chhole masala or hummus, chickpeas contribute 6.4 gm of fibre per 100 gm. Chickpeas also contain iron, vitamin B-6, magnesium and protein.
Kidney beans or rajma is used in many Indian dishes. These beans can be used to make curries or added in salads. Along with fibre, kidney beans are also a good source of iron.
Soya beans are often used as replacement for meat and dairy in vegan diets. They are easily accessible and can be added to your diet in the form of soya milk, chunks or granules. Dried soya beans can be soaked overnight and used in curries and salads too.
Moong beans can be consumed as sprouts, added in curries and dals, made into sabzis, or turned into a flour. Along with fibre, moong beans have potassium, magnesium, and vitamin B-6.
Dals such as toor, masoor, urad etc., another common feature of our ghar ka khana, contain high amounts of fibre and protein. Use them in salads and soups to try something new with these classics.
To ensure that you get all the essential nutrients from these beans, pulses and lentils, always pick up unpolished and unprocessed products while shopping for groceries.
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