ICMR guidelines: Not to overcook pulses; correct method of cooking dal [Recipe video]

Mumbai: The Indian Council of Medical Research (ICMR) recently issued guidelines highlighting the benefits and limitations of various cooking methods. According to these guidelines, boiling or pressure cooking is the most effective way to enhance the nutritional quality of pulses. These methods reduce phytic acid in legumes, improving nutrient availability. However, the ICMR warns against overboiling pulses, which can degrade protein quality.

The guidelines explain that boiling and pressure cooking destroy anti-nutritional factors, such as enzyme inhibitors that impede nutrient digestion. This destruction increases digestibility and protein availability. Boiling can significantly decrease phytic acid concentration in cereals and legumes, enhancing the absorption of vital minerals like iron, calcium, magnesium, and zinc.

The ICMR advises adding enough water when boiling pulses to avoid draining and losing essential nutrients. This technique helps retain folate and improves the palatability of pulses.

Here’s how you can make delicious and nutritious dal in a pressure cooker- [Watch Recipe video]:

However, the guidelines caution against overcooking pulses, as prolonged cooking can lead to the loss of lysine, thereby reducing the nutritional value of proteins. Therefore, only the necessary amount of water should be used during boiling.

Keep an eye on the cooking time to prevent overcooking and preserve the nutritional integrity of the pulses.

By following these guidelines, you can maximise the nutritional benefits of pulses while maintaining their protein quality and mineral content.

In collaboration with the National Institute of Nutrition, the ICMR has released 17 new dietary guidelines to help Indians of various age groups make healthier food choices.

The Indian Council of Medical Research (ICMR) has released new guidelines emphasising the importance of not overcooking pulses. Prolonged cooking can deteriorate the quality of proteins in pulses by causing a significant loss of lysine, an essential amino acid. To preserve the nutritive value, it is crucial to use just enough water for boiling, which helps retain essential nutrients and prevents the need to drain excess water. Food & Drink Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips