Whole Grains and Pulses
DO YOU FOLLOW THESE RULES WHILE USING PULSES? Read to know more.
DID YOU KNOW THAT GRAINS ARE DIFFERENT FROM PULSES? know their nutritonal value.
RECIPE BOOKLET-HEALTHY 365
Why is it important to consume fibers daily?
Learn simple tips to increase your fiber intake.
KABULI CHANA/CHICKPEAS Find out popular cuisines and recipes they are used in.
Would you like to be featured?
FEBRUARY ISSUE 2022
TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / DR. VEENA YARDI / SHARVARI R. DESAI / FAGUN GANDHI / DIVYA ACHREKAR / / REENA POPTANI / RABIA MISTRY MULLA / NANDITA DHANAKI / POOJA JAGIASI / RUQAIYA SHAIKH / NEHAL SATRA / HINAL SAIYA / TANVI GALA / COVER PAGE / HTTPS://WWW.FREEPIK.COM/FREE-PHOTO/LEGUMES-BEANS-ASSORTMENT-HEALTHYVEGAN-PROTEINFOOD_15331454.HTM#QUERY=PULSES%20MIX&POSITION=3&FROM_VIEW=KEYWORD
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contents nutrition insights | february issue | 2022
05
FEELING THE PULSE OF PULSES AND GOODNESS OF GRAINS
11
WHAT IS FIBER? ROLE AND IMPORTANCE OF FIBER IN DAILY DIET
19
RDA OF WHOLE PULSES AND CEREALS IN DAILY DIET
By Dr. Veena Yardi
By Divya Achrekar Joshi
By Reena Poptani
09
07
13
DIFFERENT NUTRIENTS PRESENT IN WHOLE GRAINS AND PULSES AND THEIR ROLE IN HUMAN BODY
WHAT IS THE DIFFERENCE BETWEEN GRAINS AND PULSES
By Sharvari R. Desai
By Fagun Gandhi
15
FOOD STORY - KABULI CHANA/CHICKPEAS
By Nandita Dhanaki
20 RESEARCH
MYTHS AND FACTSTHINGS YOU DIDN'T KNOW ABOUT PULSES AND GRAINS
By Rabia Mistry Mulla
17
21
By Pooja Jagiasi
By Ruqaiya Shaikh Nehal Satra Hinal Saiya Tanvi Umed Gala
NUTRI-TWIST
RECIPES
EDITOR'S NOTE
WELCOME We welcome you to another issue of this year! In this issue we talk about something that we use in our daily diet but only a few of us actually know its nutritional relevance. We are talking about whole grains and pulses. A whole grain is a grain of any cereal and pseudocereal which are a rich source of carbohydrates, multiple nutrients and dietary fiber. Where as a pulse is a seed of a dry grain when used from this group of plant family called legumes. With this issue we highlight some important aspects of nutrition in whole grains and pulses. Herein we talk about the difference between grains and pulses and their statistical consumption across India. We explicate the importance of different nutrients present in whole grains and pulses and how their consumption is of significant importance and a must in our daily diet. We highlight the role of fibers, how it promotes good gut health, helps prevent heart diseases and controls blood sugar. This issue also features articles on the recommended dietary allowance of pulses and cereals, and bust common myths associated with their consumption. Towards the end, as always, we share some captivating, easy to make, healthy recipes and also give you a chance to feature your recipes and expertise in our upcoming issues! Nutrition Insights is also coming up with a Healthy 365 day-recipe booklet and would love to invite one and all to feature their recipes and be a part of the venture. Hope you enjoy reading this issue! Happy Reading!
Feeling the Pulse of Pulses and Goodness of Grains… ! Dr Veena Yardi, Ex Associate Professor Dept of Foods,Nutrition & Dietetics College of Home Science,Nirmala Niketan Visiting faculty- ICT and College of Social Work
The economic burden of malnutrition is too high for us to ignore the leakage of nutrients and food waste in our food systems. Right from farm to fork, at the various stages of processing, packaging, storage, transportation, distribution and cooking at consumer’s kitchen, losses of nutrients and wastage of foods do occur. India is the largest producer of grains & pulses, the outstanding sources of macronutrients, micronutrients, phytochemicals, as well as anti- nutritional factors and they contribute to our daily requirement of energy and most of the nutrients to a great extent. The commonly consumed cereals & millets across India are wheat, rice, maize (corn), jau (barley), buckwheat, oats, maize (corn), rye, jowar (sorghum), bajra (pearl millet), ragi (finger millet) proso millet (chenna/barri), foxtail millet (kakum), kodo millets (kodon),barnyard millet (sanwa) and little millet (Kutki/Shavan). Bengal Gram (chick pea / chana), pigeon peas (arhar / toor / red gram), green beans (moong ), black gram (urad ),kidney beans (rajma), black eyed peas (lobiya),lentils (masoor), white peas (vatana) are major pulses grown and consumed in India. Cooking is not only a culinary art but also a source of nutrition, good health and sensory attributes. Knowledge about how to prevent nutrient losses during precooking and cooking will enable us to know how to retain nutrients. It is important that all efforts should be made at household level to retain and enhance the nutritive value of foods during preparation.
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What is the difference between grains and pulses and its consumption in India Sharvari R. Desai MSc Biochemistry; PhD Food Science and Nutrition. Cereals and cereal products are staple foods in most human diets in both developed and developing countries, providing a major proportion of dietary energy and nutrients. A cereal is any edible component of the grain of cultivated grass, composed of the endosperm, germ and the bran and the belong to Poaceae family. They are composed of approximately 75% carbohydrates, mainly starches and about 6–15% protein, thus contributing more than 50% of energy supply. The importance of cereals can be understood from the fact that the global food security depends to the greatest degree on cereal production, which yearly amounts to approximately 2600 million tons (FAO, 2019). Consumption of whole grain cereal products is associated
with higher diet quality and nutrient-dense foods delivering protein, lipids, B vitamins (including thiamin, niacin, riboflavin), vitamin E, and minerals (calcium, magnesium, potassium, phosphorus, iron, and sodium). Cereal grains, intact or as debranned kernels or refined flours, can be processed into a wide variety of foods, ranging from bread and confectionary goods to breakfast cereals and pasta. Some of the common and widely used cereals are wheat, maize, rice, barley, oats, rye and sorghum. In addition, there are several other grains which, although not important on a global level, are now gaining importance. For example, buckwheat (also known as Saracen corn) is produced from the plant Fagopyrum esculentum and is
eaten as a cooked grain, porridge or baked into pancakes. From the South American plant Chenopodium album comes the grain quinoa, which is used in Chile and Peru to make bread and now-a-days widely used in Indian salads and healthy diets. India is not only the largest producer of cereal as well as largest exporter of cereal products in the world. In the 2019-20 crop year (JulyJune), the country's food grain output (comprising wheat, rice, pulses and coarse cereals) stood at a record 297.5 million tones and was estimated to reach at a record of 308.65 million tones in 2020-21. India's export of cereals stood at Rs. 74,490.83 Crore / 10,064.04 USD Millions during the year 2020-21.
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Different nutrients present in whole grains and pulses and their role in the human body. FAGUN RD,CDE
GANDHI
Most of the cuisines across the world has a unique combination of whole grains and pulses.
Long
before
the
researchers
discovered the health benefits of these combinations which provide all essential nutrients, dishes like rice and dal, corn tortillas and beans, whole wheat rotis and gram etc were commonly consumed in different regions. Whole grains and pulses offer a complete package of health benefits, unlike refined grains which are stripped of valuable nutrients in the refining process.
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“WHAT IS FIBER? ROLE AND IMPORTANCE OF FIBER IN DAILY DIET” Mrs. Divya Achrekar Joshi (R.D., M. Sc., CDE, Clinical Dietician)
Dietary fiber is the part of plant derived food that cannot be completely digested by human digestive enzyme. Dietary fibers are varied in chemical constitution, and can be grouped generally by their solubility, viscosity and ferment ability. Based on solubility, fiber is classified as soluble fiber and insoluble fiber. Soluble fiber found inside plant cells, absorbs water and forms gel like substance, which delays gastric emptying. Soluble fiber includes pectin (apple, pear, guava and citrus fruits), gum, lignin, inulin, beta glucan, mucilage found in fruits, vegetables, psyllium, oats, flaxseed, lentils, beans etc. Insoluble fiber found in cell wall, does not absorb water. It increases faecal bulk and accelerates gastric emptying. It includes cellulose, hemicellulose, lignin found in whole grains, nuts and seeds, fruits, vegetables etc.
Role in condition
different
disease
Aids in Digestion and Elimination. Fiber helps in maintaining healthy gut microflora. It adds bulk to faeces and relieves constipation. Helps prevent Heart DiseaseConsumption of soluble fiber binds to bile acids and results in excretion of cholesterol. It helps to lower serum LDL cholesterol and blood pressure thus preventing heart disease. Reduces weight - Fiber itself has no calories, it helps in reducing BMI by inducing satiety signals. Helps control blood sugar and prevent type 2 diabetes Consumption of high fiber foods have been shown to modestly reduce glycaemic index and improve insulin sensitivity, resulting in a decreased risk for developing type 2 diabetes and obesity.
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FOOD STORY
Kabuli Chana / Chickpeas N A N D I T A
S
A S S I S T A N T
D H A N A K I D I E T I C I A N ,
A C T R E C
This vital ingredient in Mediterranean diet, Middle Eastern and Indian cuisine is now getting famous worldwide for its taste and versatility. Kabuli chana the name means "from Kabul" in HindiUrdu, and is thought to come from Kabul, Afghanistan to India in the 18th century.
YOU KNOW? Kabuli chana is one of the earliest cultivated legumes as 7,500year-old remains have been found in the Middle East. The first cultivation and use in food can also be traced back to Egypt.
NUTRI-TWIST
Pooja Jagiasi
Nutri -
Aate Ja Laadun This recipe is very close to my heart as it reminds me of my childhood or I must say many of my Sindhi friends as this our traditional recipe and a go-to recipe for any occasion. Most popular or I must say a ritual of gifting a box of these sweet balls in a wedding also prepared during festivals like Diwali, Sindhi new year and many more. These ladoos are basically wheat flour ladoos filled with sweetness of sugar, greasiness of ghee and richness of nuts. Even Punjabis prepare this recipe as a Pinni as a winter special desert.
Traditional Recipe:
Traditional
Ingredients Wheat flour: 1 cup Ghee: ¾ cup Powdered sugar:1 cup Almonds: 15 grams
Recipe: • Heat ghee in a thick pan then add flour and being to roast on a medium flame. • When it turns to slightly golden, then lower the flame completely and then continue to fry until golden and aromatic. Turn off the stove and cool the flour completely. • Add the sugar, roughly chopped almonds when the atta has cooled completely or at least warm. • Mix everything well. The mixture will be greasy and will easily bind. • Take small portions of this mixture and press down in your palm to bind the flour. Keep pressing until it gets a round shape. Store atta ladoo in a air tight jar and consume within a month.
From This
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RDA OF WHOLE PULSES & CEREALS IN DAILY DIET REENA POPTANI Msc. CND India is a country, where wholegrain, pulses and lentils are a staple in diet. Pulses have ample health promoting benefits. Regular consumption of pulses has been shown to reduce the risk of non communicable diseases such as heart disease, diabetes, hypertension and cancer. Pulses can be included in our daily diet in a variety of ways. They can be used in salads, soup, main course, entrees, desserts. One bowl of pulses should be a part of our every meal in the form of dal or gravy. Pulses provide a significant source of protein, fiber, vitamins and minerals. They are an essential source of vegetarian protein. The phytochemicals, saponins, and tannins found in pulses possess antioxidant and anti-carcinogenic effects, indicating that pulses may have significant anti-cancer effects. Pulse consumption also improves serum lipid profiles and positively affects cardiovascular disease risk factors, such as blood pressure, platelet activity, and inflammation. Pulses are high in fiber and have a low glycemic index, making them a very beneficial choice for people with diabetes. They help to maintain healthy blood glucose and insulin levels. Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases. Whole-grain intake is protective against cancer, cardiovascular disease, diabetes and obesity. Whole grains are concentrated sources of dietary fiber,
resistant starch and oligosaccharides. Whole grains are rich in antioxidants that are linked to disease prevention. In addition, whole grains mediate insulin and glucose responses. Although lower glycaemic load and glycaemic index have been linked to diabetes and obesity, risk of cancers such as colon and breast cancer have also been linked to high intake of readilyavailable carbohydrate. Whole grains contain phytate, phyto-oestrogens such as lignan, plant stanola that protect against chronic diseases. Whole-grain consumption provides positive effects on weight loss, blood lipid improvement and antioxidant protection also. Studies show that people who consume wholegrains everyday in varied forms have significantly better nutrient profiles. 1 serving of pulses (30 g) provides 100 kcal, and 6.5g of proteins. 1 serving of whole grains (30g) provides 100 kcal and approx 3g proteins. Ideally, a healthy eating plate should consist of both servings of wholegrains and pulses, in every meal.
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RECIPE
WHEAT PITA POCKETS RUQAIYA SHAIKH (M.SC CND WORKING AS A CONSULTANT NUTRITIONIST AT HEALTHIFYME) INGREDIENTS 1/4 cup whole wheat flour + Ragi Flour1/8 tsp dry yeast 1/3 tsp olive oil salt to taste whole wheat flour for rolling
PROCEDURE Combine the dry yeast and 4 tbsp of water in a bowl and mix well. Cover with a lid and keep aside for 5 minutes or till the dry yeast completely dissolves in the water. Combine all the ingredients along with the yeast-water mixture in a deep bowl, mix well and knead into a soft dough using enough water. Cover the dough with a wet muslin cloth and allow it to prove for 30 minutes or till the dough doubles in volume. Knead the dough to remove the excess air. Divide the dough into 6 equal portions and roll out each portion into an oblong of 175 mm. (7”) length and 6 mm. (¼”) thickness using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the pita bread on a medium flame for 1 minute on both the sides or till small blisters are seen. Then,cook it on an open flame till it puffs up and brown spots appear on both the sides. Cut each pita bread into 2 halves horizontally and keep aside.
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