0:14 So welcome back. Um I'm Aayishwara Ci the lecturer from the department of clinical nutrition Sri Ramachandra faculty of arad health sciences Sri Ramachandra Institute of higher education and research deemed to be university. In this video we will discuss exclusively on the pulses food group objectives. At the end of this session, students will be able to comprehend the structure and composition of pulses appropriately. They can also able to identify and explain the nutritive value of pulses in the human diet precisely and they can describe the culinary roles and uses of pulses in the Indian cookery context
1:02 correctly. Moving on to the introduction part of pulses. The word pulse originates directly from the Latin pulse meaning thick gr or porridge. Pulses are the edible fruits or seeds of podbearing plants. Pulses are the edible seeds of the plants in the legume family. And it has been stated that the pulses grow in pots and come in a variety of shapes, sizes and colors. Different varieties of pulses are grown
1:50 around the globe including tur dal, urid dal, chickpeas, rajma, soybean all these things comes under the pulse category and it has been stated that a wide variety of pulses are grown around the globe. The major pulses or dals which find important place in Indian diet are the red gram dal, Bengal gram dal, black gram dal and the green gram dal. Some pulses such as Bengal gram, green gram, rajma, soya bean and the dry peas are used has whole grams.
2:38 A legume is a plant or its fruit or seed. Well-known legumes include chickpea, chenna and soya bean. Let's discuss about the nutrative value of pulses. Pulses provide 340 kilo calories per 100 g which is almost similar to the serial calorie value. Pulses contain 55 to 60%age of starch. In a vegetarian diet, pulses are the significant or the important source of protein. This is a major point that that
3:25 states that non-vegetarian has their protein intake predominantly through the consumption of meat, eggs, chicken etc. But for us for the vegetarian for the vegetarian diet the protein sources should come only from the pulses category and it has been stated that pulses contribute about 20 to 25%age of protein that is double the amount of protein compared to the cereals. So double the times protein the pulses will provide. The proteins are of
4:12 the protein of pulses are not of good quality because they are deficient in one or more amino acids. So that's why they are not considered as the superior quality proteins. The pulses has the proteins but not when compared with the non-vegetarian category such as the proteins available in egg, chicken, meat, etc. On an average, pulses contribute 1.5%age of fats. Pulses also contain the micronutrients such as calcium, magnesium,
5:00 zinc, iron, potassium and phosphorus. They are considered to be the excellent source of B complex vitamins particularly thamin which is vitamin B1, folic acid and also the pantothenic acid. Like cereals, pulses do not contain any vitamin A or the vitamin C. But germinated pulses contribute extensively to the ascorbic acid or the vitamin C. Pulses are considered as the good food or the superfood because they are the
5:49 good source of protein rich in minerals and B vitamins. Subsequently, pulses are low in fat, gluten-free and the excellent source of dietary fiber as well. Let's discuss about the term germination. Whole pulses are soaked overnight. Water should be drained away and the seeds should be tied in a loosely woven cloth and hung. Water should be sprinkled twice or thrice in a day. Probably in a day or two germination
6:35 takes place. The picture in the right shows the germination which has happened in the green gram which is basically soaked overnight. Then it should be tied into the cloth and sprinkling of water should be done prominently in one or two days the germination will takes place. What are the advantages of germination? Is germination is actually healthy? So the answer is here nutrative value is absolutely improved during the germination or the sprouting process. As we have discussed earlier vitamin C or the ascorbic acid will have a significant increase when a particular
7:22 pulse is being sprouted or germinated. During sprouting, minerals such as calcium, zinc, and iron are released from bounded form. Vitamin C is extremely synthesized during germination. As many of the existing evidence or the literature says that vitamin B and C are actually deficient in pulses but when it's been germinated to the higher extent vitamin B and C will be drastically higher. So that's why the germination has a unique
8:08 part in the Indian household and also it shows that sprouting decreases cooking time. Thickening power of starch is reduced due to conversion of starch to sugars. Germination has a very good taste and texture which is obviously the improved taste and also the texture. Germinated pulses added a wide variety to the diet. So let's discuss about toxic constituent in pulses. We have discussed in the earlier video stating that pulses are extremely good for the health but they do contain some amount of toxic
8:54 ingredients or the toxic constituent. Let's discuss in the upcoming slides. Some pulses contain chemical constituents that have toxic properties. Number one is trison inhibitors. TSON inhibitors are present in red gram, Bengal gram, cowp, double bean, soya bean and dry peas. Trison inhibitors are the protein that inhibit the activity of trison in the gut and interfere with the digestibility of dietary proteins and reduces their utilization.
9:39 So these trson inhibitors are commonly available in the normal household pulses including cowpi, double bean, soya bean, red gram, bengal gram etc. The next is lethogens. Lethism is a nervous disease that cripples man. It is known to result from an excessive consumption of the pulse queserid dal which is lethariativis. The symptoms of latisism are muscular rigidity, weakness and paralysis of the leg muscle. So basically this has been seen in the excessive consumption of query dal. So note the term it is
10:25 excessive consumption only and this is a nervous disease that usually affects the muscles and also causes weakness etc. The third one is hemoglutinance. Hemaglutinins are basically the proteins in nature and they occur widely in leguminous seeds. Hemoglutinins reduces the food intake which is resulting in poor growth. The next is the sapinin which is also the toxic constituent of the pulses. Sapinins are present in soya beans and the sapinins cause nausea and vomiting. These toxins can be eliminated by
11:13 soaking prior to cooking. So most of the pulses soaking plays a predominant role in the Indian household. So whenever the pulses are being soaked the toxic constituents and the gas forming properties to some extent can be relieved. That is why pulses are always advised to soak prayer than it is advised to cook. The next is the grogens. Gitrogenic substances interfere with the iodin uptake by thyroid gland. They are extremely present in soya bean and the ground nuts. Grogens is
11:59 considered to be the toxic constituent and which is present only in the soya bean and also in the ground nuts. Excessive intake of these that is the soya bean on ground nuts can leads to the precipitation of goer. So goer is nothing but the swelling of the front thyroid gland as you can see in the picture. So excessive consumption of soya bean and ground nuts are known to cause ger which is actually leads to the poor health. The next is the tannin. Tannins have high amount of seed coat in most legumes.
12:46 Tannins bind with iron irreversibly and they interfere with iron absorption. Tannins have the tendency to also bind with the proteins and they can reduce their bioavailability. So these constituents can be removed by appropriate processing and also the cooking techniques. So the toxic constituent tannin has high amount in only in the seed coat. So let's discuss about the forms of pulses. There are varied forms available in market. So let's discuss one by one.
13:33 Pulses are used in different forms such as whole grains, deuticled split legumes with and without skin, germinated or fermented pulses, the floor of the pulses and the parched pulses such as Bengal gram and the peas. So these are the commonly available pulse forms in the market. So mostly we will use the whole legumes or the dcuticle and sometimes the parched pulses are also being used in the Indian household. So let's discuss about the structure of
14:20 a pulse. The pulse seeds have a characteristic structure consisting of three main part. So the key structural components the first one include seed coat which is tester or the hull. The second one is cotinsence which is nothing but the seed leaves and the third one is hypocarticle which is including the pleule. As you can see in the picture, so the tester seed coat is there and followed by the seed leaves cartens and the embryionic axis is also present. So this is the basic structure of a pulse. The
15:06 external structures of the seed are the tesa which is nothing but the seed coat, hilium, micropile and raf. The tesa is the outer part of the seed and covers almost all of the seed surface. The hilium is an oval scar on the seed coat where the seed was attached to the stark. The microp pile is a small opening in the seed coat next to the hilium layer and the rafé is basically a ridge on the side of the helium opposite to the microp pile. When the seed coat is removed from the actual grain, the remaining part is the
15:52 embryionic structure. The embryionic structure of the pulse consists of two cotins or the seed leaves and a short axis above and below them. So basically it has been stated that embryionic structure has two cautins. One is the short axis above and below them. These two cautins are not physically attached to each other except at the axis and a weak protection is provided by the seed coat to these cautins. Thus the seed is usually vulnerable to
16:38 more breakage. The outermost layer of the seed coat is the cuticle and it can be either smooth or rough. Both the micropile and the helium are related to the permeability of the tesa and to the water absorption as well. So let's discuss about the composition of pulses. Pulses are composed of various organic and inorganic substances including carbohydrates which is primarily the starch content in addition with protein fats, minerals and vitamins.
17:25 The exact composition of each pulse can vary depending on the specific type of the processing. Usually pulses undergo several processing steps to make them suitable for consumption including soaking, germination, milling, air classification, etc. Soaking soaking of pulses reduces oligosaccharides and the phytic acid content. Germination.
18:11 It improves the nutritional value by increasing ascorbic acid content and thereby reducing anti-nutritional factors as well. The third one is milling. It basically disrupts cellular structure separating protein bodies from starch granules. And the last one is the air classification which has the tendency to separate protein and starch based on the particle size. So these are the several steps which is involved in the processing of
18:58 the pulses. Moving on to the role of pulses in cookery. Pulses are rich in proteins and vitamin B and they improve the quality of the cereal protein. As discussed earlier, pulses are the excellent source of protein and also B vitamins so that the quality will be significantly increased. Pulses provide satiety to due to the high protein and fiber content. Satiety is nothing but the fullness of the stomach whenever the stomach is being filled. So people do not grab or eat the external junk foods because their tummy
19:43 is actually filled. So that property the pulses will give it always provides a kind of satiety a fullness a satisfaction in the stomach without having further hunger hunger cues. So thereby the protein consistency or the protein content and also the fiber content helps to maintain the fullness of the stomach by eating the pulses for the longer period of time. Basically this satiety is provided by high fiber richch foods. The refined snacks, processing snacks, all these things doesn't have the satiety value. But the word satiety is itself meant for the fiber and also some
20:29 extent to the protein as well. Pulses improve flavor and consistency of dal, sambar and rasam as well. So whenever the pulses are being added for making the sambar, dal or for the rasam automatically the flavor of such foods are being significantly increased and also the consistency. So it is not too watery thereby it is not too thick. The consistency of that particular food can be predominantly altered. All these occurs because of the pulses and it has been stated that pulses contribute to the fermentation as well.
21:14 Like how the cereals plays a major role in the fermentation. Pulses also has the role to provide the fermentation. As of when making idli and dosa batter the urad dal which has been added to the pulses. So that helps in the fermentation process and when the food is being fermented and when it is cooked and served to the people which is actually very easily digestible provides a wide variety to the diet more suitable for the people who are ill more suitable for the people who are having compromised digestive system and much more suitable for the olded people. So thus pulses also contributes to the good
22:01 amount of fermentation. The next is pulses are used in making snacks such as sundal, budgi etc. So by the sundal category basically the chickpeas which can be white or the black followed by the green gram the double beans and also the soy bean rajma all these things are the sundal which has been predominantly used in the Indian household and that it can be used to make snacks and in the bajji context. So whenever that particular raw banana is been dipped with the gram rice flour, so it provides a unique taste and also
22:48 when making certain snacks this gram flour or also the other pulses will provides or which satisfy the cravings and also gives the good nutritional profile. And it has also been stated that pulses are used in salads. example the sprouted green gram salads. So many of the people who are hitting to the gym, people who are having a chronic obesity or people who are extremely hunger always uh the people who are being to have the sports activities. So fitness freaks and also predominantly when they are about to have the quick snack by the time the sprouted grams helps them to satisfy their hunger. So
23:34 thereby pulses are extremely used in the preparation of salads and the pulses are used in making deserts such as dal pasum and sweets such as mysur pak and the ladus. So dal pyasm is again one of the famous south Indian desert which is made by combining the moonong dal and the gram dal with the added jagury or the sugar to it. So thereby it increases the taste. So whenever the dal is being added to any other dish that significantly increases a good amount of taste and followed by the famous traditional sweets such as mysur pak and laddus are made only with the help of the gram flours. So the gram
24:21 is Bengal gram is obtained as a pulse and that is powdered and used in the making of deserts and the sweets. Thereby pulses contribute extensively for the preparation of deserts and also in the sweets category. And it is also been stated that pulses can also used as thickening agent. For example, when making gravies, when the gravy is of much watery consistency and we didn't get the desired consistency, then the Bengal gram flour is mixed and that is added to the gravies so that it provides a good thickened texture. So those thickening of agents so that can be
25:07 easily obtained by the help of the pulse and the roasted pulses are used in making chutneys and also the chutney powder. So most of the south Indian dishes Italy dosa needs and good accompaniment called as the chutney basically the ground chutney. So the chutney has the good flavor all is because of the pulse which has been added to it. Whenever we take a roasted Bengal gram or the ground whenever it is being u you know grinded properly which adds a good consistency or which adds a good flavor to the chutney. Thereby pulses contribute significantly to the making of chutneys and also the chutney powder
25:54 that acts as an accompaniment in most of the south Indian dishes and pulses are also used as seasonings and also in curries. So whenever there is a making of dal curry or the dal pasum or the dal gravy. So for all these definitely a good amount of pulse is needed and to some extent pulses are used as the seasoning agent also. So for the tutka purposes. So whenever we are cooking rasam or sambar or something in the oil definitely we add the mustard seeds along with the curry leaves and to some extent people will add urad dal and the gram dal because that helps to have a good flavor. So that's why it can be the
26:41 pulses can be used in seasonings and also in the curries. So let's discuss about the health benefits of pulses. The first benefit is pulses are considered to have a good for the heart. Pulses are actually high in fiber and potassium and which is useful in lowering blood pressure and reducing the risk of heart diseases. So basically potassium which is helpful in lowering down the blood pressure levels and those potassium content is extremely good in pulses. That's why for a heart patient who comes with the complaints of high blood pressure we
27:27 always ask them to consume pulses as part of the balanced diet. As we have discussed in the prior slides, pulses also has the good amount of fiber thereby satisfying the overall health requirements and making us to live happily. The next health benefit is it lowers the risk of diabetes. As we all know pulses are a low glycemic index food. Meaning to say as soon as we have it doesn't have the tendency to raise up the blood sugar levels. Including pulses in the diet can make it easier to manage the blood sugar levels.
28:14 The phenomenon behind this is as we all know whatever the food we consume the blood sugar levels are going to raise. So that's where the pulses comes into account. Since the pulses are considered to be the low low glycemic index food whenever we are having food it tendency to raise the blood sugar levels slowly and gradually and not at all of a sudden. So thereby it helps us to maintain the blood glucose level not by exaggerating too much. But the foods which are having high glycemic index.
29:02 So basically they doesn't have the capacity to lower down the diabetes meaning to say they will exaggerate the blood sugar levels to the extent. So by that when the blood sugar levels will abruptly go up and that leads to uncontrolled diabetes. But where is when pulses are consumed in a good quantity on a day-to-day basis and the wide variety have been included thereby appropriate soaking and appropriate boiling. If all these things are there, it leads to the raising up of the blood sugar levels more steadily and also thereby the diabetes levels are
29:48 properly maintained. The next important health benefit is that it helps to have a good muscle mass as it is high in protein. As we have discussed in the initial phase of the video stating that non-vegetarian people tend to get their protein only by eating eggs, meat, chicken etc. But whereas for the vegetarian people the inexpensive source of protein contribute to the pulses. Even though pulses is not of that much superior quality but still pulses helps
30:34 them to meet the protein requirement which is needed for the individual. So people, the vegetarian people who are hitting the gym often, who are the fitness freaks, who feel that the pulses, the protein content are extremely deficient in me like the underweight people, people who are suffering with chronic illness. For all of these people, pulses play a very important role on the day-to-day basis. So that's why incorporating pulses daily to the diet makes us to live longer and it is easily helps us to meet the
31:19 protein requirement. And the most important point is that protein is I mean the pulse is extremely inexpensive when compared with the other protein sources. So comparatively pulses are cheaper and inexpensive so that it can be included into the daily diet. And the next important health benefit of pulses is that pulses are known to have good source of folate which is vitamin B9. Pulse is also considered to be the good source of folic acid in accompany with the other vitamins and minerals which we have discussed earlier and this is
32:06 needed to produce and maintain new cells. So pulses contribute to the higher extent of vitamin B9 folic acid and the B vitamins such as B1 thamin, B2 riboplavin, B3 niain, B5 pantothenic acid, B6 pyrooxin, B9 folic acid and the B12 which is called as cyanocobalamin. All of these B vitamins are needed to produce and maintain new cells in the body. So that's when the folate content
32:54 and the B vitamin content can easily be can easily acquired when there is the appropriate intake of pulses. So whenever the pulses are being heard it shouldn't be stick to one single pulses as there are very multiple pulses which are available around the globe and definitely a wide variety should be added to the diet every day. So thereby good source of folate is considered to be the pulses and also the B vitamins are also present in the maximum extent. The main function of B vitamin is to produce energy and also to maintain the new cells. So thereby rejuvenating body
33:41 on the day-to-day basis. So that rejuvenation that providing the new refreshment to the cells to the body maintaining and the energy production all these things are taken care by B vitamins. So when we consume pulses on a regular current basis so these B vitamins can be easily attained and thereby we can live a good healthier life. So pulses has the tendency to helps in maintaining the weight or reducing the weight. It is all because of the fiber content which is present in it. Basically the insoluble and the soluble fiber in the pulses helps us to feel the full satiety the
34:27 fullness of the tummy for the longer period of time. So thereby preventing us to overeat any of the junk foods and also which prevents us from eating the unhealthy snacks as well. So thereby pulses including pulses in the diet on a regular basis can helps to maintain can helps to maintain and also the lose weight on a easier basis. So the pulses contribute to the good fiber content and also it has the tendency to provide the high setit value and overall including pulses on a regular basis can helps us to increase the satiety value and helps
35:13 in reducing and maintaining the weight of the individual. So these are the health benefits of pulses. So overall pulses contribute to the good amount to the diet. So whenever the pulses are being added in appropriate quantity so it adds to the good nutritional profile as well. And more importantly pulses forms the balanced part of every other diet meal. So whenever we are accompanying a cereal make sure that there should be a serving of pulse as well like the chickpeas, dal, sambar, soy bean, rajma etc. All these things are the inexpensive sources of protein
36:01 and especially for the vegetarian who tends to who struggles to meet their daily protein intake, the fiber or the protein content which is present in the pulses helps them to satisfy their regular needs and also their physical nutritional requirements to a greater extent. And overall the variety of pulses are available around the globe and multiple food products can be prepared and used by the human household and there are very many health benefits which are there for the pulses including it prevents the heart disease. It is good for the cholesterol lowering effects. It is good for the diabetes and
36:47 it also helps to maintain lose weight etc. Overall pulses are considered to be the superfood and the very important message is that pulses are required to be soaked prayer for at least 2 hours then only it should be consumed. So if soaked most of the harming nutrients like toxic constituents, letharism, hematoglutinins all these things will be discarded so that the pulses will be considered to be the good quality. This is all about pulses. Thank you.
