Cooking Pulses The Right Way: ICMR Guidelines For Keeping Them Nutrient Rich

The Indian Council of Medical Research (ICMR) highlights the importance of proper cooking methods for maximizing the nutritional benefits of pulses, a dietary staple in India. Boiling or pressure cooking emerges as the recommended approach, as it effectively eliminates anti-nutritional factors, enhancing digestibility and protein availability.

Effective cooking methods for pulses

ICMR emphasizes the significance of boiling or pressure cooking in preserving the protein profile of pulses. Boiling, done with minimal water to retain folate, and pressure cooking, with careful water management, ensure the optimal nutrient content.

The council underscores the impact of cooking duration on the nutritive value of pulses, cautioning against prolonged cooking to prevent the loss of lysine.

Notably, pulses possess heat-stable proteins known as globulins, contributing to their resilience during cooking compared to animal proteins. Boiling and pressure cooking methods harness heat to denature proteins, with pulses exhibiting a favorable retention of their protein content.

Boiling involves simmering in water, extracting soluble proteins, while pressure cooking operates in a closed environment with minimal water, minimizing protein loss through leaching.

By adhering to these guidelines, individuals can enhance the nutritional quality of their pulse-based meals, ensuring maximum health benefits from this vital food source.