Pulses or dals and dried peas and beans–
Pulses are the major food extensively used in Indian kitchen. Incorporated in every meal and in different forms. It’s not only dal but papad , cheela , sattu , bari is made from various dals. In India pulses and legumes consists of bengal gram whole or dhal or roasted, black gram, cow pea, field bean, green gram whole or dhal , horsegram , khesari dal , lentil , moth beans , peas green or dry or roasted, rajmah , red gram , soyabean, goa beans , malmandi,sutari , etc.
Pulses and beans are reputed to lower blood cholesterol and help diabetics by reducing post meal rise in blood sugar. The ability of carbohydrates to raise blood sugar depends on their speed of absorption. Leguminous seeds and beans provide high fiber as well as antinutrients (phytates , tannins,saponins,enzyme inhibitors ),their gradual absorption results in a lower rise of blood sugar than with equal amounts of carbohydrates from other sources. They are thus recommended for diabetics. The soluble pectin and gum fiber in lentils helps to lower cholesterol and stabilise blood sugar. Tyrosine kinase inhibitors may work with fiber to stabilise blood sugar levels. It also helps to lower the levels of chemical in blood that contributes to premature cardiovascular disease in diabetics. The complex carbohydrates are digested slowly and release glucose gradually into the bloodstream helping to maintain normal glucose levels. The soluble fiber in beans and lentils may help to decrease serum cholesterol levels as well as glucose levels and it also helps to prevent weight gain. These provides a fair amount of protein in the Indian meal. One cup of thin dal provides 100 calories. Dried peas and beans should be cooked into thin consistency. One cup of dal twice a day is allowed in a vegetarian diet. In a mixed diet one cup of dal per meal is allowed in exchange for an egg or meat , fish, chicken or one cup of milk and its products. Along with energy and proteins pulses and legumes provide invisible fat , vitamin B1 , vitamin B2 , folic acid , calcium , iron and fibre. One serving or 25 grams of dal provides 15 g carbohydrates, 6 g protein, 85 kcal energy. Soyabean is the exception, 25 grams of Soyabean provides 10.8 g protein and 108 kcal energy. https://milimeansfit.com/2018/09/19/protien-everybody-knows-about-it-but-how-much/
Diabetes is a complex disorder. It is very difficult to follow the restrictions whole life. It leads to frustration resulting in cheating, stealing of food . Certain modifications in the diet is a small effort to make the food more attractive and add variety.
Lipsmacking Lentil spread or dip – cook lentils alongwith garlic , puree , add yoghurt and fresh lemon juice.
Lentil pancakes – soak lentils , make a batter , add Indian curry powder ,cook like a pancake.
Lentil burger patties- cook lentils , mash , add seasoning and breadcrumbs to make patties. Just arrange like burger.
Lentil pasta sauce – make a pasta sauce by pureeing cooked beans and garlic with broth and cumin and oregano seasoning.
A little innovation and change in the preparation of food results in happiness in the family.