New Delhi: Protein has become one of the most essential nutrients in today’s busy life. Be it maintaining weight balance, strengthening the body or strengthening immunity – the role of protein is important everywhere. Especially in India, where a large population is vegetarian, pulses and gram are considered the most reliable protein sources.
But often this question arises in people’s mind whether pulses or gram is more beneficial. Some say that lentils are light, while others consider gram to be more powerful. In this news we will know which of these options is better in terms of protein, digestion, weight loss and muscle building.
Both lentils and gram are rich in protein, but in its raw state, slightly more protein is found in lentils. 100 grams of raw pulses contain about 22 to 25 grams of protein, while 100 grams of raw gram contains about 19 to 21 grams of protein.
However, when they are cooked, their weight increases and the amount of protein per 100 grams decreases. About 8 to 9 grams of protein is found in cooked lentils and about 8 to 9 grams of protein is found in cooked gram. That means after cooking both give almost equal amount of protein.
Pulses are generally light and easily digested. For this reason, pulses are considered a safe option for children, elderly and people with weak digestive power.
At the same time, gram has high amount of fiber and resistant starch, which is beneficial for intestinal health. But eating gram in large quantities may cause gas or flatulence to some people. In such a situation, pulses are considered better for those whose digestion is weak.
If it is a matter of weight loss, gram helps in keeping the stomach full for a long time. The fiber and healthy carbohydrates present in it do not allow you to feel hungry quickly, which prevents overeating.
On the other hand, pulses are light and can be easily included in a low-calorie diet. If your goal is to get nutrition in low calories then pulses are a better option.
An essential amino acid called lysine is found in good quantity in lentils, which helps in repairing the body and strengthening immunity.
At the same time, the amino acid profile of gram is considered to be more balanced, especially when it is eaten with grains like rice or roti. In this respect, gram is slightly ahead of lentils in terms of amino acid balance.
Both pulses and gram are beneficial in their own ways. Lentils have a little more protein and are easily digested, while gram keeps the stomach full for a long time and provides a better balance of amino acids.
If you want light and quickly digestible protein then lentils are better. At the same time, if you want energy for a long time and want to keep your hunger under control, then gram proves to be more beneficial. It is better to include both in your diet in a balanced manner.
