ICMR Releases New Dietary Guidelines For Healthier Eating, Asks Not To Overcook Pulses

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The Indian Council of Medical Research (ICMR) recently unveiled dietary guidelines to promote healthier eating habits among citizens. Highlighting the importance of proper cooking methods, the guidelines advise against overcooking or boiling pulses for extended periods, as this reduces their protein quality by causing a loss of lysine.

ICMR recommends using a pressure cooker or simply boiling pulses to enhance their nutritional value. "Pulses should not be overcooked or boiled for too long as this reduces the quality of proteins. Longer cooking causes a drop in the nutritive value of pulses as it results in the loss of lysine," the guidelines state.

What Is The Right Cooking Method?

Cooking methods like boiling or pressure cooking destroy anti-nutritional factors such as enzyme inhibitors, which otherwise prevent the digestion of essential nutrients. "Boiling or pressure cooking is the best way to improve the nutritional quality of pulses since anti-nutritional factors are destroyed, increasing digestibility and protein availability," ICMR noted.

Boiling cereals and legumes also reduces the concentration of phytic acid, which hinders mineral absorption. This makes minerals like calcium, magnesium, iron, and zinc more absorbable during digestion. ICMR advises adding enough water when boiling pulses to retain their nutritional quality.

ICMR warns against discarding the cooking water after boiling, as it may lead to the loss of B complex vitamins and vitamin C. "Remember to add only the required amount of water during boiling. Prolonged boiling also results in the loss of vitamins. Mineral content is not dramatically altered with boiling," the guidelines add.

Steaming Vegetables For Better Nutrient Retention

ICMR recommends steaming green vegetables to boost antioxidants and polyphenols. "During steaming, the food merely comes into contact with steam. Direct contact between vegetable tissue and water is thus avoided, significantly minimizing the loss of water-soluble vitamins and phytochemical compounds," the guidelines explain.

ICMR, in collaboration with the National Institute of Nutrition, has crafted 17 new dietary guidelines tailored to Indians of various age groups. These guidelines stress the importance of a balanced diet, encouraging the consumption of vegetables, fruits, whole grains, and lean meats while advising moderation in oil, sugar, and salt intake.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.