When talking about how to introduce pulses into babies diets, it is important to take into account the characteristics and benefits these superfoods bring to the table.
Benefits
Legumes are a food rich in potassium, magnesium, zinc, B vitamins, and iron. In addition, they provide carbohydrates, fiber and protein. These proteins can be of high nutritional value if they are combined with cereals that provide methionine, an amino acid that is not found in pulses.
They are a low-fat food, rich in complex carbohydrates. This provides the body with a feeling of being full for longer. Moreover, functionally complex carbohydrates causes glucose to be absorbed slowly and insulin to be released in a controlled manner. This is useful for the energy expenditure of the little ones, as well as for diabetic children and pregnant women.
Pulses are gluten-free and become a great alternative for recipes suitable for celiacs. Lentils and other legumes make a great substitute for meat and are perfect for vegan diets.
To be considered
It is important to introduce pulses into babies’ diets little by little. Legumes have a reputation for producing gas, however this depends on the person. To avoid indigestion or flatulence, the best is to start babies off on a very small amounts, even peeled first few times. It is preferable to start introducing pulses around 7 or 8 months and the perfect variety to start with is the lentil.
In Indian culture, Dal, a lentil dish, is regularly consumed as a staple food. Babies start eating lentils as soon as they are introduced into solid foods, and they do so even 3 months earlier than recommended in Western culture. Their body adjusts easily as they are ingested often.
Recommendations
- To ensure that the baby accepts them, make sure they are well cooked, skinless , and if possible passed through a sieve is a great option.
- You can start by adding lentils in small quantities to your baby’s soups, cooking them for at least 20 minutes.
- The soaking step is very important, it reduces the cooking time eliminates the oligosaccharides, which cause flatulence. Soaking also contributes to a lighter and “cleaner” digestion. After soaking, discard the soaking water and wash the pulses well.
- Adding some fresh ginger to the cooking water can also help with digestion of lentils.
Today there are pulse-based formulas for children aged 1 to 3 years old, naturally fortified with vitamins A, D, E, iron, folic acid and other important nutrients from the legumes. These nutrients provide a balance of essential amino acids and an alternative for those children who are lactose or gluten intolerant, or allergic to soy products.
By introducing pulses into babies diets we are adapting their taste buds at a young age. This will be very beneficial for when they are growing up, as pulses provide multiple benefits and increase energy levels. Lentils in particular also help lower cholesterol and are therefore good for the heart.
After starting off with lentils, other varieties of pulses can gradually be introduced, thus favoring the intake of more nutritional benefits & properties. Likewise, it is worth underlining how versatile pulses are and the amount of recipes these superfoods can be used in, contributing to a healthy nutritious diet.