ICMR Guidelines on Cooking Pulses: Balance Nutrition and Avoid Overcooking

Pulses are a crucial part of the Indian diet due to its rich protein content and essential nutrients. However, the ICMR, in its new set of guidelines, has emphasized that the method and duration of cooking significantly impact their nutritional quality.

Boiling and pressure cooking are recommended methods for preparing pulses. These methods help reduce anti-nutritional factors, such as phytic acid, which inhibit the absorption of essential minerals like iron, calcium, magnesium, and zinc. By reducing phytic acid levels, boiling and pressure cooking make these minerals more bioavailable, enhancing their nutritional benefits.

Notably, proper boiling and pressure cooking destroys enzyme inhibitors present in pulses. These inhibitors can impede protein digestion and nutrient absorption. By neutralizing these factors, the digestibility and protein availability of pulses are significantly improved.

5 Negative Effects of Over Boiling

While proper cooking is beneficial, over-boiling pulses can lead to several negative effects:

1. Protein Quality Deterioration

Over boiling can cause the denaturation of proteins, leading to a loss in their nutritional quality. The structure of proteins changes, reducing their effectiveness and availability for the body.

2. Loss of Vitamins

Prolonged boiling can destroy heat-sensitive vitamins such as B vitamins and vitamin C. This loss reduces the overall nutritional value of the pulses, making them less beneficial comparatively.

3. Degradation of Amino Acids

Essential amino acids, which are the building blocks of proteins, can be degraded by excessive heat.

4. Texture and Taste Alteration

Overcooking can negatively impact the texture and taste of pulses, making them mushy and less palatable. This can lead to a decrease in their consumption, particularly among children and picky eaters.

5. Nutrient Leaching

Excessive boiling can cause important minerals and nutrients to leach out into the cooking water, which is often discarded. This process diminishes the nutrient content of the pulses, reducing their health benefits.

The Right Boiling Time

The ICMR suggests that pulses should be cooked until they are soft but not mushy. Here are some general guidelines for boiling pulses:

Lentils and Split Peas: 20-30 minutes

Whole Beans and Chickpeas: 60-90 minutes (or 30-40 minutes if pre-soaked)

Pressure Cooking

Lentils and Split Peas: 5-10 minutes

Whole Beans and Chickpeas: 15-25 minutes (or 10-15 minutes if pre-soaked)

Water Proportion

Use about 3-4 cups of water per cup of dry pulses for boiling.

For pressure cooking, use 2-3 cups of water per cup of dry pulses.

Balancing the cooking of pulses is important to get the most nutritional benefits while avoiding the pitfalls of over-boiling.