Nutrition

Know Which Pulses Are Good For Diabetes

Reviewed by

Shifa Fathima

Which Pulses Are Good For Diabetes

People with diabetes must be very cautious about what they consume and what items they should avoid altogether when it comes to their dietary requirements. In India, pulses are an essential and unalienable element of the diet, and no Indian can live without dal. Pulses are good for diabetes and are a great source of nutrition. 

What are some of the diabetic-friendly pulses?

The pulses good for diabetes are chickpeas, urad, chana, etc. these are most commonly used in Indian households on a day to day basis. Besides supplying protein and fiber, pulses are also an excellent source of vitamins and minerals, including iron, zinc, folate and magnesium. Consuming half a cup of beans or peas per day may improve diet quality by boosting intakes of these elements. Apart from that, the antioxidant and anti-carcinogenic properties of the phytochemicals, saponins, and tannins contained in pulses suggest that they may have considerable anti-cancer properties. Pulse intake also has a beneficial effect on serum lipid profiles, as well as on a number of other cardiovascular disease risk variables, including blood pressure, platelet activity, inflammation, and cholesterol levels. The high fiber content and low glycemic index of pulses make them especially advantageous to people with diabetes, since they help to maintain optimal blood glucose and insulin levels in the bloodstream, making pulses good for diabetes. Emerging research studying the influence of pulse components on HIV and eating habits in older people suggests that pulses may have additional health benefits beyond these well established ones. Let's take a detailed look at the pulses good for diabetes.

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Bengal Gram (Chana Dal)

When we think of which foods to consume if one has diabetes we wonder which pulses are good for diabetes. One of the best pulses is the bengal gram or chana dal which has various health benefits. Among all food groups, out of which pulses are good for diabetes, chana dal tops the list. Here are the nutritional benefits of Bengal gram. 

  • Bengal gram's high fiber content aids digestion and reduces constipation. Antioxidant capabilities assist in getting rid of unnecessary waste material, therefore keeping the digestive system clean.
  • Chana Dal is high in fiber and hence healthy for people with diabetes, especially type 1 and 2. Dietary fiber helps maintain normal blood insulin and sugar levels, as well as glucose absorption.
  • It is known to improve bone health as it is packed with calcium. The phosphate content along with other vitamins is good for health. 
  • Has high iron and folate content which helps to treat anemic conditions in people. 

Kidney Beans (Rajma)

One of the most loved pulses of India, rajma is a healthy source of nutrition and used in all households. If you’re wondering ‘are pulses good for diabetes?’ The answer is yes. These pulses have a Glycemic Index that is in the lower range, making them suitable for ingestion by persons who live with diabetes. The starch included in kidney beans does not have a significant influence on one's blood sugar levels; rather, it aids in the gradual release of sugar into the circulation, which is beneficial in diabetes. Because the carbohydrates included in kidney beans are complex carbohydrates rather than simple carbohydrates, they are beneficial to the body. It helps promote weight loss, maintains blood sugar levels and is a rich source of minerals. Not to mention, it has a great taste when cooked well.

Moong Dal (Green Gram)

The Green Moong dal is one of the most nutritious pulses available. This is excellent for individuals with diabetes since it has a high amount of protein. They aid in lowering the chances of heart disease, weight growth, thyroid problems, and other ailments. You should include it in your diet since it is really healthy and essential. It can be consumed in many different ways such as by incorporating it in salads or making a savory dish (sabzi). It is so beneficial that it can be eaten by itself as well. If you still have a doubt ‘are pulses good for diabetes?’ then yes, they are great. Rich in potassium and iron, this pulse improves heart health to a great degree. It is also among the pulses that are rich in fiber and very easy to digest, while improving digestion. 

Split and De-husked Black Gram (Urad Dal)

South Indian cuisine is among the most delicious and nutritious foods, whose consumption is recommended during breakfast and lunch. Packed with various types of nutrients and minerals, south Indian cuisine uses urad dal as a base for a lot of its dishes. This dal is used as a starting ingredient in the preparation of idli, dosa, and many other south Indian meals. The best part is, it has a very low glycemic index of 43 which makes it great for people living with diabetes and is safe to consume. It has protein which promotes healthy growth and is beneficial for the skin as well. It promotes blood circulation, keeping the heart healthy and also has magnesium and fiber which keeps cholesterol in check. It helps prevent a host of disorders as well as diabetes. 

Chickpeas (Chane/Chhole)

Chickpeas are one of the most diversified pulses accessible, and they have the most beneficial impacts of all. Its low Glycemic Index makes it even more suitable for persons with diabetes who need to control their blood sugar levels. The flour made from chickpeas can also be used in place of ordinary white flour and other high-carb varieties. Chickpeas are a high-protein legume that is used in the preparation of Hummus, a popular Mediterranean dip that is widely available. Chickpeas are a nutritious snack food that may also be used as an ingredient in salad dressings. In India, especially north India, chhole is a staple dish and is widely loved throughout the country. Chickpeas not only help regulate blood sugar but also promote fat loss as they have a lot of protein in them. Another good thing about change is, they keep you feeling full for a long time so you won’t have any cravings post your meal. 

Bottomline

Pulses are a great source of fiber, protein and other important vitamins and minerals. They are packed with nutrients and help to prevent a host of medical conditions. They are especially beneficial for people with diabetes, cholesterol or heart conditions as they help promote weight loss, maintain blood sugar levels due to their low GI and are good for blood circulation and unblocking arteries. Pulses are considered a superfood and can be consumed in many different ways like stews, in salads etc. They are a staple in the Indian diet and must be consumed regularly so that you get all its benefits and remain healthy in the long run. 

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