Lifestyle Desk:- People are often confused about what to eat for breakfast. If you also want to start the day with something healthy and nutritious, then soaked black gram can be a good option. Protein, fiber, iron, folate, magnesium and many other nutrients are found in black gram. Soaking them in water overnight and eating them in the morning is a long-used habit in Indian homes.
But is eating soaked black gram every morning beneficial for everyone? What kind of effect can this have on the body and which people should take precautions? Let us know.
good source of protein
Black gram is considered a good source of plant-based protein. Eating these in the morning can help in increasing the amount of protein in the diet. Protein is important for maintaining muscle mass and for many vital physiological processes. For those who follow a vegetarian diet, chickpeas, lentils and other legumes can be a useful way to include protein in their daily diet.
Helps in keeping the stomach full for a long time
A good amount of fiber is found in soaked black gram. Fiber is an essential nutrient for the digestive system and can make the stomach feel full for a long time. This is why eating gram in the morning can reduce the desire to eat something again and again. However, eating only gram does not guarantee weight loss. Complete diet, physical activity and lifestyle are important for weight management.
Why are gram in news for blood sugar?
The fiber and protein present in black gram affect the digestion and absorption of food. For this reason, they can be considered a more balanced option than breakfast containing sugary or highly refined carbohydrates. However, people suffering from diabetes should consult a doctor or dietitian before deciding the amount of any food item in their diet. Blood sugar cannot be controlled just by eating gram.
Many nutrients including iron are available
Iron, folate, magnesium and other micronutrients are also found in black gram. The role of iron in the body is important in the formation of red blood cells and in delivering oxygen. However, it is not right to believe that just eating gram will fulfill the entire iron requirement of the body. It is important to include different food items in a balanced diet.
Some people may have problems with digestion
While black gram is rich in fiber, some people may feel gas, bloating, or heaviness after eating them. Especially if the body is not used to eating more fiber, suddenly eating large amounts of gram can cause problems. Therefore, it may be better to start with a smaller quantity. It is also important to soak the gram thoroughly and drink enough water.
How many grams should we eat daily?
No single quantity of black gram can be prescribed for all people. It depends on the person's age, body needs, overall diet and health condition. If you are including them in your diet for the first time, then you can start with less quantity. Gram can be soaked overnight and washed thoroughly in the morning and eaten. They can also be included in salads with onion, tomato, cucumber, lemon and other vegetables.
Who should take precautions?
People who experience frequent gas, stomach pain or digestive problems from eating chickpeas or other legumes may need to limit them. Apart from this, it is better to take expert advice before making changes in the diet in case of any particular disease or medical condition.
Soaked black gram in the morning can be a healthy option containing protein, fiber and many nutrients. But instead of seeing them as some magical superfood, they should be considered part of a balanced diet. It is most important to consume the right quantity and keep in mind the body's reaction.
