Diabetes Diet: How Pulses and Dals Help Control Blood Sugar, Boost Protein and Fibre Intake

Pulses, or dals, have an important role in diabetes management. Apart from providing the ample amount of protein that your body needs for nourishment, dals are also packed with fibre which is one of the major

nutrients that helps cut fat and overall calorie content. Pulses are soluble fibre that lowers cholesterol levels. According to doctors, regular intake of fibre is also instrumental in preventing bowel or colorectal cancer. Fibre also helps with satiety and can boost metabolism. Statistics say there are more than 70 million people across India who suffer from diabetes, a disease in which your body does not make enough insulin or cannot use it as well as it should. When there is not enough insulin, too much blood sugar stays in your bloodstream, causing serious health problems like heart disease, vision loss, obesity, and kidney ailments.

What are the benefits of pulses for diabetics?

Pulses, or dal, are a very important and intrinsic part of Indian cuisine, and most people simply cannot do without a daily bowl of dal in their meals. Even if they contain some amount of carbohydrates, the pulses are low on the glycaemic index and do increase glucose levels. According to experts, even if the portions of pulses are big, diabetes patients would not see a big spike in blood sugar levels. It happens because they are rich in fibre and protein, which causes a sustained release of sugar and is beneficial for those trying to attain better glycaemic control. For those who do not consume animal protein, pulses help to contribute to their protein intake.

Which pulses benefit diabetics?

Doctors say the glycaemic index, which ranges from 0 to 55 – meaning that the food can be consumed freely and frequently – should be taken care of by those with diabetes. Here is a list of pulses that are below 55 in the glycaemic index and can work wonders for the well-being of a diabetic patient.

Chana dal

Also known as Bengal gram, this dal has a GI of just 8 and is loaded with proteins and folic acid which helps in the formation of new cells, and their growth.

Rajma

Rajma or kidney beans have a GI of 19 and are great for the skin and eyes and they are rich in various nutrients. Rajma also helps keep blood pressure in check.

Moong dal

Moong dals or moong beans is one of the healthiest pulses which is great for the elderly, pregnant women, and growing children. Loaded with proteins, iron, and vitamins, moong dal is a versatile food that can be used in salads and soups as well.

Chickpeas or chole

Chickpeas are among the tastiest and most versatile pulses which can also be eaten as a snack. Loaded with fibre, chickpeas keep you full for a longer time and are extremely low in GI.