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Poor man's meat

The humble dal is a vital source of protein

LEGUMES SUCH as lentils, beans and peas are called the poor man's meat and for good reason. In a country like ours where even those who eat meat do so only a few times a month, the daily dal is a vital source of protein. Without legumes, vegetarianism simply would not be a viable option for human beings.

The human body does not need much protein to keep it going every day; about 1 gm for every kilo of body weight will do. But it is very particular about the quality of protein. It must have 10 essential amino acids in the daily diet, and it is their presence or absence, rather than the amount of protein in grams, that defines what constitutes good protein.

Legumes, on the face of it, are inferior to meat - a complete protein - because they contain less protein per 100 gm and are deficient in methionine, an essential amino acid. Soy protein is an exception among vegetable proteins because it contains all the essential amino acids.

Nourishing legumes

But even if you are not eating soy everyday, eating legumes can be as healthy and nourishing as meat. Make up for the deficient amino acids by complementing them with non-legume foods that have them. Legumes are healthier than meat. They are low in cholesterol and saturated fats and rich in antioxidants that may prevent cancer and heart disease by counteracting the oxidative damage caused by free radicals.

The way to get around methionine deficiency in legumes is to eat them as a side dish with cereals. It is not necessary that the protein and cereal be eaten together in the same meal, but it is important that each day's meals contain an aggregate of the daily protein requirement because the body cannot store excess protein to make up for protein-less days.

Apart from being rich in protein and low in fat, legumes contain iron, potassium, magnesium and folate. The high fibre content of fresh beans can lower blood cholesterol levels and help prevent constipation. Some nuts are actually legumes and are rich in protein, fibre, iron, phosphorus, zinc and folate.

They are rich in fat too, but it is mostly the healthy, polyunsaturated kind.

RAJIV M

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