Cicer arietinum, Indian Cereals Beans Peas Lentils - List Images Scientific Names Benefit, chickpea, Indian Cereals Beans Peas Lentils

Indian Cereals And Pulses

Indian Cereals Beans Peas Lentils – List Images Scientific Names Benefit :

  1. Phytate (IP6), a natural compound present in seeds e.g. cereals and pulses.
  2. IP6 reduces blood AGEs and HbA1c levels in patients with Type 2 Diabetes mellitus. (1)
  3. Cereals and Pulses provide dietary fibers, proteins, carbs. Even more they are very good source of vitamins B, E. Also rich in minerals like iron, zinc, phosphorus and magnesium.
  4. Whole grains are very good source of antioxidants, phytoestrogens, and phenolics. Acts protective against some cancers and chronic heart disease.
  5. Consumption of wholegrain improves BMI, insulin use by body cells.
  6. Increased consumption Cereals and Pulses reduces risk of obesity. In contrast refined-grain intake may directly contribute to increases in obesity.
  7. Germinated Cereals and Pulses are good dietary sources of melatonin.
  8. Recent studies proves  that melatonin acts as antioxidant, anti-inflammatory, boosts immunity, anticancer. Also protects against heart disease, diabetes, obesity, neuro-disorders and aging. 
  9. Furthermore, eating melatonin-rich foods improves sleep efficiency.

Indian Cereals Beans Peas Lentils – List Images Scientific Names Benefit

Indian Cereals Beans Peas Lentils - List Images Scientific Names Benefit

Cereal Grains and Its Importance in our Life

Indian Cereals Beans Peas Lentils - List Images Scientific Names Benefit

Cereal grains,  like wheat, rice, maize, barley, sorghum, millet and oats provide more than 50 % of protein and energy to mankind worldwide. 

Increased intake of whole grains (about 200 gm/day) reduces risk of chronic diseases and mortality.

It reduces risk of cardiovascular disease, coronary heart disease, cancer.  Also decreases mortality from various causes like respiratory disease, infectious disease, and diabetes. (1)

Maize:

Zea mays

Maize is one of the most popular cereal.

Corn rich in carbs, contains starch as a primary carb, fibres, minerals and vitamins.

It is good source of zeaxanthin, which helps in improving eye health.

Also contains phytate which controls AGEs production in blood.

Rice:

Brown rice is generally considered much healthier than white.

White rice is highly processed for taste, cooking, shelf life. 

Brown rice is rich source of fibres, vitamins, minerals and antioxidants.

Diabetic people should avoid having white rice as it may increase blood sugar level.

Oryza sativa​

Wheat:

Triticum aestivum​

Whole wheat contains high fibers, about 15%  of dry weight whereas refined contains no fiber.

Fibers improve digestion and reduces risk of colon cancer.

Sorghum:

Sorghum is one of the best source of dietary fibers which improves digestive health.

Intake of sorghum prevents stomach cramps, abdominal bloating, constipation, stomach aches and diarrhea. Reduces excessive gas in the stomach and intestine, .

Sorghum bran layer contains  antioxidants which are absent in other foods. These antioxidants prevents and eliminate free radicals and reduces risk of alimentary canal cancers.

Sorghum bicolor

Finger millet:

Finger millet is well known for its high calcium and Iron content.

Intake of finger millet strengthens bones in growing children. 

Osteoporosis can be prevented by adding finger millet in your everyday diet.

It improves health by reducing risk of blood pressure, heart diseases, and helps in migraines.

Eleusine coracana

Barnyard Millet:

Echinochloa esculenta

Intake of Barnyard millet (also known as bhagar) provides good amount of fibers, digestible proteins and low calorie diet.

Barnyard millet is recommended  to people with cardiovascular diseases and diabetes mellitus because of its low content of carbs.

Barnyard millet is richest source of Iron among all other cereals. 

Pearl millet:

Pennisetum glaucum​

Pearl millet (PM) contains high tannins, phytate and flavonoids.

Phytate and flavonoids are highly active antioxidants.

PM also good source of linoleic acid, which is omega-6-fatty acid.

Linoleic acid is popular in beauty products as helping in moisture retation, acne reduction, anti-inflammatory.

Daily intake protects against various chronic diseases, like heart diseases, arthritis etc. 

Pulses and Its Importance in our Life

Indian Cereals Beans Peas Lentils - List Images Scientific Names Benefit

Pulses include varieties of dried beans, lentils and peas. Examples of beans are kidney beans, gram beans, butter beans, broad beans. Peas include Chick peas, Cow peas, Black-eyed peas, Pigeon peas and Red lentils.

Pulses are the great source of various nutrients. They are well known for high content of proteins, low  fat and richness of soluble fibers.

Different studies suggest that regular intake of pulses helps to maintain blood glucose level. It protects against heart diseases, helps to maintain hormonal imbalance and obesity in PCOD affected women.

Kidney beans/ Pinto beans

Phaseolus vulgaris​

Beans are the great source of proteins and fibers.

Kidney beans are considered as low glycemic index food because of its starchy carbs which are released slowly while digestion.

Recent studies suggest that consumption of beans is helpful in controlling Diabetes and Obesity.

Low glycemic index food consumption improves insulin sensitivity.

Moth beans:

Moth beans contain calcium and phosphorus which are vital for bone health and strength. Hence reduces the risk of osteoporosis.

For weight loss Moth beans are important.

Moth beans contains zinc, controls oxidative stress. 

Vigna aconitifolia

Black Gram

Vigna mungo

Daily intake of black gram lowers symptoms of bloating, constipation,  diarrhea and cramping.

Experts suggest that intake of fiber rich food reduces the chances of diabetes mellitus, chronic heart disease and colon cancer

Lima bean / Butter bean:

Lima beans contains nutrients like Manganese, Iron, Copper, Iso-leucine, Vitamin C.

Manganese in combination with zinc, copper, and calcium prevents bone loss in older women.

Phaseolus lunatus

Mung bean

Vigna radiata

Sprouted mung beans are rich source of important antioxidants, vitamins, minerals, amino acids.

Vitexin and isovitexin , are  antioxidants. Also play important role as anti-cancer, anti-inflammatory, anti-hyperalgesic, and neuroprotective.

Hyacinth bean / Lablab beans

Hyacinth beans are rich in nutrients, minerals, vitamins and fatty acids that help to enhance the overall health.

Daily intake improves heart functioning.

It is also known for its anti-microbial and anti-fungal properties.

It improves respiratory health.

Lablab purpureus

Black peas / Kaala vatana/ Sweet peas

It is a rich source of crude protein, starch and also fibers.

Fibers from seed coat and cell walls of the cotyledons contributes to gastrointestinal function and health.

Vitamins and mineral contents plays an important role in prevention of deficiency related diseases.

Pisum sativum

Cicer arietinum

Chickpea is rich in nutritionally important unsaturated fatty acids such as linoleic and oleic acids.

β-Sitosterol, campesterol and stigmasterol are important sterols present in chickpea oil. 

Chickpea is a good source of important vitamins such as riboflavin, niacin, thiamin, folate and the vitamin A.

It could have beneficial effects on some of the important human diseases. Such as cardiovascular disease, type 2 diabetes, digestive diseases and some cancers. It is alos beneficial for weight loss. 

Chickpea

Red lentils

Lens culinaris

Red lentils are rich in protein, fibre and essential nutrients and are also rich in Vitamin B1 and folic acid.

Fibre lowers the Cholesterol levels which makes it beneficial for heart .

Red lentils are useful in diabetes due to its low Glycemic index.

Black-eyed pea

Black eyed peas contain  folate , which help in improving conditions like anemia,  immune functioning, and digestive disorders

Homocysteine protects from diseases like heart disease, stroke, Alzheimer’s disease and osteoporosis.

Vigna unguiculata

Soybean

Glycine max

Protein content of most of the beans is between 20-25%. In contrast, Soybean contains around 40 % of protein making it a rich source for protein.

Soybean protein has a major role to play in reducing the risk for diabetes.

Pigeon pea

It is useful in regulating Blood Pressure, Protein helps in healing and regenerating cells. Also acts as a building blocks for cells.

It has low saturated fats and low calories which is also useful in weight loss.

Crude fibre content improves digestion and strengthens immune system.

Cajanus cajan

8 thoughts on “Indian Cereals And Pulses”

  1. Sandeep Sontakke

    Its nice to see all types of beans together in a single platform and their unbelivable, medicinal benifits. Outstanding contribution in social work by spreading a such informative blog. I firmly believe that this type of blog helps everybody to get healthy and fit. Many Congratulations Kadam sir for wonderful article and best wishes for next Outside the Spectra blog.

  2. Maintaining health in today’s world is a big challenge due to easy availability of all the junk food near us. This blog clearly shows amazing benefits of cereals and pulses which can do miracles when included in your daily diet. Little exercise and healthy food is your key for fitness.
    Stay fit, stay healthy. Thank you Mr. Dipak Kadam for your efforts for creating awareness. I must say Healthy blog it is 😊.

  3. Malhari Nagtilak

    Today so many people are suffering from diabetes . This blog is very helpful to affected and unaffected people . After reading this blog affected people definitely control their diabetes and unaffected people will take precaution. Dipak Kadam Sir, your Ph.D research knowledge is giving lots of useful information to us. So we can use this wonderful knowledge in our life. Great work you are doing Sir . Keep it up. All the best for your next blog.

  4. Anil Pitambar Shinde

    Todays life style is so hectic that we ignore the small tips of happy life from the nature itself. We should change our habit of ignoring nature. This topic helps the mankind to build healthy and happy society . Thanks for adding awareness and vision to achieve everything from naturally available resources . This will also helpful to think about the soil of the motherland . Everything you words for healthy society may build healthy world … Thanks

  5. Pingback: Diabetic Diet Plan To Lose Weight | OutsideTheSpectra |

Leave a Comment

Your email address will not be published. Required fields are marked *