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Pulses And Grains

Pearl Millet


Millet is extremely nutritious, containing as it does high amounts of the minerals manganese, magnesium, phosphorous and smaller amounts of copper, iron, zinc, calcium and selenium. Millet also has the B-complex vitamins, niacin and riboflavin, and many amino acids such as tryptophan, and vitamins E and K plus the Omega-3 and -6 fatty acids. This means that it isn’t just bird food, as our prehistoric ancestors realized judging by the finds archaeologists made in Switzerland in the Stone Age settlements of the lake Dwellers. Surprisingly perhaps it was also once the staple grain used in China before rice took over that position. (It has been cultivated in China since 2700 BC.)

The phytonutrients in millet and the lignans (such as are found in flax seeds) have potent antioxidant properties and help protect against heart disease. Magnesium can help reduce the severity of asthma and also reduce the incidence of migraines.    The ancients used millet in breads and other foods, and Herodotus who was not usually known for his reticence in telling tall tales, when he described millet would not say how tall the millet grown in Assyria could become, in case his readers did not believe him. One wonders if they believed his tales of how the phoenix protected some of the spices and incense products of the ancient world.    To cook millet, you have to wash it thoroughly under cold running water and then pick it over to remove any small stones or other debris which might have found their way into the grains. Dry it and then dry fry it for an added nutty flavour.

Bangal Gram


Benefits of Bengal GramKnow the benefits of Bengal Gram/ Chickpeas/ Garbanzo BeansBengal Grams are also known as Chickpeas or Garbanzo beans
Health Benefits:

  • Garbanzo beans (chickpeas) provide an excellent source of molybdenum. They are also a very good source of folic acid and fiber.
  • They are a good source of protein, as well as minerals such as iron, copper and zinc.
  • It can help in improving blood sugar levels.
  • Garbanzo beans contain both soluble and insoluble dietary fiber, which help to remove cholesterol containing bile from the body, and also prevents digestive disorders like irritable bowel syndrome and diverticulitis.
  • Garbanzo beans also contain lots of protein and manganese, which is a cofactor in a variety of enzymes that help with the bodies energy production.
  • Garbanzo contain phytochemicals called saponins, which can act as antioxidants. It could lower the risk of breast cancer, protect against osteoporosis and minimise hot flushes in post-menopausal women.

Nutrition Facts

Serving Size 1 cup (200.0 g)
Amount Per Serving : Calories(728), Calories from Fat 109

% Daily Value*

Total Fat (12.1g) 19%
Saturated Fat (1.3g) 6%
Polyunsaturated Fat(5.4g) -
Monounsaturated Fat (2.7g) -
Cholesterol 0mg 0%
Sodium 48mg 2%
Total Carbohydrates (121.3g) 40%
Dietary Fiber (34.8g) 139%
Sugars (21.4g) -
Protein (38.6g) -
Vitamin A 3%
Vitamin C 13%
Calcium 21%

Black Gram


Food Value of Black Gram Black gram is boiled and eaten whole or after splitting into dhal. It is extensively. used in various culinary preparation like curries and papad. The green pods are eaten as vegetables and they are highly nutritious. The hulls or the outer covering of gram and straw are used as cattle feed. Black Gram*

Food Value Minerals and Vitamins
Moisture - 10.9% Calcium - 154 mg
Protein - 24.0% Phosphorus - 385 mg
Fat - 1.4% Iron - 9.1mg
Fibre - 0.9% Small amount of Vitamin B Complex
Minerals - 3.2% * Values per 100 gm's edible portion
Carbohydrates - 59.6% Calorific Value - 341
Natural Benefits and Curative Properties of Black Gram.

Black gram is demulcent or soothing and cooling agents. It is an aphrodisiac and nervine tonic. However, excessive use of black gram causes flatulence which can, however, be prevented by adding little asafoetida, pepper and ginger in the culinary preparations. It should not be taken by those who are easily predisposed to rheumatic diseases and urinary calculi as it contains oxalic acid in high concentration.

  • Diabetes :- Germinated black gram, taken with half a cupful of fresh bitter gourd juice and a teaspoonful of honey is highly beneficial in the treatment of milder type of diabetes. It should be used once daily for three to four months with restriction of carbohydrates. Even in severe cases, regular use of this combination, with other precautions, is useful as a health giving food for the prevention of various complications that may arise due to malnutrition in diabetic patients.
  • Sexual Dysfunction :- Black gram dhal soaked in water for about six hours and then fried in pure cow's ghee. after draining the water is an excellent sex tonic. It can be used with wheat bread and honey with highly beneficial results in functional impotency, premature ejaculation and thinness of the semen.
  • Nervous Disorders:- The above preparation eaten with half boiled egg is an excellent tonic in nervous disorders such as nervous weakness, weakness of memory, schizophrenia and hysteria.
  • Hair Disorders :- Washing the hair with a paste of cooked black gram dhal and fenugreek lengthens the hair, keeps them black and cures dandruff.
  • Digestive System Disorders :- Black gram is valuable in digestive system disorders. In the form of decoction, it is useful in dyspepsia, gastric catarrh, dysentery and diarrhea.
  • Rheumatic Afflictions :- A liniment made from black gram is useful as an external application in rheumatism, contracted knee and stiff shoulder. It is prepared by boiling about 4 Kg's. of black gram pulse in 38.4 litres of water. It should be boiled down to about 9.6 litres and strained. The strained decoction should be boiled with about 2.5 litres of sesame oil and 1/2 kg. of rock salt till the water has been evaporated. Paste of the fresh root is also useful in rheumatic pains.

Finger Millet


Finger Millet (or Ragi) Nutrition Facts


Finger Millet/ Ragi for losing weight: Ragi contains an amino acid called Tryptophan which lowers appetite and helps in keeping weight in control. Ragi gets digested at a slower rate thus keeps one away from intaking excessive calories. Also, fibers present in ragi give a feeling of fulness thus controls excessive food consumption. 

Finger Millet/ Ragi for bone health: Ragi is rich in Calcium which helps in strengthening bones. It is an excellent source of natural calcium for growing children and aging people. Ragi consumption helps in development of bones in growing children and in maintenance of bone health in adults. Ragi keeps diseases such as osteoporosis at bay and could reduce risk of fracture.  

Finger Millet/ Ragi for diabetes: Finger Millet's phytochemicals help in slowing digestion process. This helps in controlling blood sugar level in condition of diabetes. In a study conducted in 2000, it was found that Finger Millet based diet helps diabetics as it contains higher fiber than rice and wheat. Also, the study found that diet based on whole finger millet has lower glycemic response i.e. lower ability to increase blood sugar level. This is due to presence of factors in ragi flour which lower digestibility and absorption of starch.

Finger Millet/ Ragi for lowering blood Cholesterol: Finger Millet contains amino acids Lecithin and Methionine which help in bringing down cholesterol level by eliminating excess fat from Liver. Finger Millet also contains Threonine amino acid which hinders fat formation in the liver, which brings cholesterol level of the body down.

Finger Millet/ Ragi for Anaemia: Ragi is a very good source of natural Iron. Ragi consumption helps in condition of Anaemia.

Finger Millet/ Ragi for Relaxation: Ragi consumption helps in relaxing body naturally. It is beneficial in conditions of anxiety, depression and insomnia. Ragi is also useful for migraines.

Finger Millet/ Ragi for Protein/ Amino Acids: Ragi is rich in Amino Acids which are vital in normal functioning of body and are essential for repairing body tissues. Finger Millet contains Tryptophan, Threonine, Valine, Isoleucine and Methionoine amino acids. Isoleucine helps in muscle repair, blood formation, contributes to bone formation and improves skin health. Valine is essential amino acid which facilitates metabolism, helps in muscle coordination and repair of body tissues. It helps in balancing nitrogen in the body. Another essential amino acid, not found in most cereals, is Methionine which is useful in various body processes, helps in eliminating fat from the body, and is main provider of sulfur in body. Sulfur is essential for production of Glutathione - body's natural antioxidant.  

Finger Millet/Ragi for other health conditions: If consumed regularly, Ragi could help in keeping malnutrition, degenerative diseases and premature aging at bay. Green Ragi is recommended for conditions of blood pressure, liver disorders, asthma and heart weakness. Green Ragi is also recommended to lactating mothers in condition of lack of milk production.

Ragi is an extremely nutritious cereal and is very beneficial for maintaining a good health. However, its high intake could increase quantity oxalic acid in the body. Therefore, it is not advised to patients having kidney stones (Urinary Calculi). Ragi could be enjoyed in different forms and preparations. Ragi Roti, Ragi Dosa,Ragi Porridge, Ragi Upma, Ragi Cakes, Ragi Biscuits are few popular dishes of Ragi.

Green Gram


Food Value of Green Gram

The green gram forms a very nutritious article of diet. It is consumed in the form of whole dried seeds and in the form of dal prepared by splitting the seeds in a mill. The sprouted mung beans are a highly nutritious food. The beans are soaked overnight, drained and placed in containers in a dark room. They are sprinkled with water every few hours and the sprouts are ready in about three days. One pound of dry beans gives six to eight pounds of sprouts. There is an amazing increase in nutrients in sprouted beans when compared to their dried embryo.

Green Gram (Whole dried Seeds)*
Food Value Minerals and Vitamins
Moisture - 10.4%Calcium - 124 mg
Protein - 24.0%Phosphorus - 326 mg
Fat - 1.3%Iron - 7.3mg
Fibre - 4.1%Small amount of Vitamin B Complex
Minerals - 3.5%* Values per 100 gm's edible portion
Carbohydrates - 56.7%Calorific Value - 334
Green Gram (Dal)*
Food Value Minerals and Vitamins
Moisture - 10.1%Calcium - 75 mg
Protein - 24.5%Phosphorus - 405 mg
Fat - 1.2%Iron - 8.5mg
Fibre - 0.8%Small amount of Vitamin B Complex
Minerals - 3.5%* Values per 100 gm's edible portion
Carbohydrates - 59.9%Calorific Value - 348
Natural Benefits and Curative Properties of Green Gram.

Cooked dal of green gram is a very digestive food for invalid and sick persons. Its regular use during childhood, pregnancy and lactation helps one to get the required nutrition and promote health. It is an aperient i.e. a laxative. when given in large quantities. The soup made from it is the best article of diet after recovery from acute illness.

Applied in the form of powder. it is said to be useful in relieving the heat or burning of the eyes. A poultice of this powder is useful for checking secretion of milk and reducing distention of the mammary glands
  • Fevers :- Water in which green grams arc soaked is an excellent medicine during cholera, measles, chicken-pox, small-pox, typhoid and all types of fevers. It can be given in a small quantity even during acute phase of appendicitis.
  • Beauty-Aid :- Flour of the green gram is an excellent detergent and can be used as a substitute for soap. It removes the dirt and does not cause any skin irritation. Its application over the face bleaches the color and gives good complexion. Black gram flour is also used for washing the hair with green gram paste to lengthen hair and prevent dandruff.
Uses of Green Gram

The dried beans are boiled and are eaten whole or after splitting into dhal. They are parched and ground into flour after removal of the testa or the seed-coat. This flour is used in various Indian and Chinese dishes. The green pods are eaten as a vegetable. In China and the United States it is used for bean sprouts

Red Gram


Red gram is an important pulse crop in India. It is also known as Pigeonpea or Arhar or Tur. Red gram is mainly cultivated and consumed in developing countries of the world. This crop is widely grown in India. India is the largest producer and consumer of Red gram in the world. Red gram accounted for about 20 percent of the total pulse production of the country during the year 2000-2001.
Red gram is a protein rich staple food. It contains about 22 percent protein, which is almost three times that of cereals. Red gram supplies a major share of protein requirement of vegetarian population of the country. Red gram is mainly consumed in the form of split pulse as Dal, which is an essential supplement of cereal based diet. The combination of dal-chawal (pulse-rice) or dal-roti (pulse-wheat bread) is an important ingredient in the average Indian diet. The biological value improves greatly, when wheat or rice is combined with Red gram because of the complementary relationship of the essential amino acids. It is particularly rich in lysine, riboflavin, thiamine, niacin and iron.



Health Benefits of Corn :

Corn is a body building food.

  1. Corn is helpful in kidney problems including renal dysfunction. Eat everyday a soft and boiled corn. For other kidney problem; boil 4 tsp. of cornsilk in 21/2 cups of water for 20 mins. Strain and allow to cool. Drink ½ cup every 4 hours.
  2. Corn bran is a heart protector, when eaten everyday it can lower cholesterol in the body. The soluble fiber in corn binds with cholesterol in bile from the liver. It then passes from the body taking the cholesterol with it.
  3. Cornstarch can prevent diaper rash.

Other Cases wherein Corn is Beneficial :

  • Anemia
  • Constipation
  • Gout - boil 2 fresh cobs in 4 cups of water for 45 minutes, then strain and allow to cool. Place in the refrigerator. Drink one cup three times a day. Once there is relief, reduce your intake to one cup a day.



Nutritive Values : Per 100 gm.


  • Vitamin A : 390 I.U.
  • Vitamin B : Thiamine .15 mg.;
  • Niacin : 1.7 mg.
  • Vitamin C : 12 mg.
  • Calcium : 9 mg.
  • Phosphorus : 120 mg.
  • Fat : 1.2 gm.
  • Carbohydrates : 20.5 gm.
  • Protein : 3.7 gm.
  • Calories : 92

Horse Gram


Properties:Horse gram is sharp, bitter and hot. It is beneficial in cough breathing problem due to phlegms, flatulation, hicups, stones and fever. It also eliminates germs and worms. It causes impurities of bile and blood. It also causes inflammation and checks sweating.

  • Drinking semi liquid solution of horse gram powder cures flatulation.
  • If horse beans mixed with powdered dry ginger, asafoetida and "veed salt" is taken it cures the pain of the stomach.
  • If it is used in food it cures disease of the stomach.
  • If the water in which horse gram had been soaked for the whole night (and is mashed in the same water in the morning) is taken daily, taken twice then it cures "stones".
  • The use of horse gram in the diet relieves the pain of dry piles.
  • Drinking the semi liquid mixture of powdered horse gram and powdered black pepper cures sore throat.
  • Its use in the diet is good for women as their menstruation is purified.



Benefits of Jowar

Jowar Roti or Jowar is a popular Indian bread that is somehow similar to sorghum but it is soft and gluten-free. It was traditionally taken for dinner or lunch along with garlic chutneys and butter. Studies now show that consumption of jowar is beneficial to one’s health. However, put in mind that too much consumption is harmful to your health.

1. Improves cardiovascular health

Jowar is somehow similar to sorghum which contains essential nutrients like Vitamin E and B, magnesium, fiber, and iron along with other valuable antioxidants. Consumption of jowar is beneficial in preventing common cardiovascular disease like atherosclerosis that often leads to stroke. In addition to that, it helps reduce ‘’bad’’ cholesterol responsible for blood coagulation and high blood pressure.

2. Reduces your risk of cancer

Jowar can also reduce your risk to certain types of cancer such as colon cancer, abdominal cancer, digestive tract cancer, as well as breast cancer and abdominal cancer. Moreover, they are beneficial to people with diabetes as they help to regulate blood glucose. Studies further show that they reduce high blood pressure and so are beneficial to patients with hypertension.

3. Aids in weight loss

Whole grains and jowar for that matter have proven beneficial in weight loss. They contain fiber that prevent hunger and leave you feeling full longer. On the other hand, studies show that jowar can reduce your risk of respiratory disorders such as asthma.

4. Maintains healthy bones

It reduces the chance of colorectal cancer and inflammatory disease. Consumption of jowar results in lesser tooth decay and gum disease as it contain significant amount of selenium and magnesium. Additionally, they help to maintain strong bones that reduce your risk of osteoporosis and arthritis.

Excessive intake of jowar may cause indigestion, heartburn, bleaching and stomach ache. So, make sure you moderate your consumption.

Yellow Maize


White Basmati Rice


Bengal Gram


Black Gram


Brown Basmati Rice


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