Better Than Oats? Chickpeas & Lentils Pack More Nutrients
Recent research from the University of Adelaide has revealed that chickpeas and lentils, whether consumed whole or in flour form, provide greater nutritional value compared to wheat and oat-based products. The study, published in the Journal of Food Composition and Analysis, examined the availability of key micronutrients in commonly available food products and made a surprising discovery.
Pulses Are Rich in Essential Micronutrients
According to Thi Diem Nguyen, a Ph.D. candidate in the School of Agriculture, Food, and Wine, chickpea and lentil flours are excellent sources of vital nutrients, particularly zinc and iron. These nutrients play a crucial role in maintaining overall health, supporting immune function, and preventing deficiencies.
The research indicates that pulses outperform cereal-based products like oats and wheat flour when it comes to micronutrient content. Since deficiencies in zinc and iron can have serious health implications, especially for children and pregnant individuals, incorporating more pulses into the diet could be highly beneficial.
Addressing Nutrient Deficiencies Through Fortification
Food Standards Australia New Zealand (FSANZ) recommends fortifying foods with essential nutrients to help prevent dietary deficiencies. Fortification can be achieved in two ways:
- By using enriched fertilizers during the crop-growing process.
- By adding nutrients directly to food products during manufacturing, such as in bread production.
Dr. Stephanie Watts-Fawkes, a researcher at the Waite Research Institute, explains that these strategies aim to enhance public health by ensuring essential micronutrients are more accessible in everyday foods.
Higher Bioavailability of Nutrients in Pulses
One of the key findings of the study is that pulses not only contain higher concentrations of zinc and iron but also offer better bioavailability. Bioavailability refers to how easily the body can absorb and utilize nutrients from food.
Cereal grains, including wheat and oats, often contain compounds like phytates that can reduce the absorption of these essential minerals. Nguyen notes that these antinutritional factors limit nutrient intake, making it important to identify better dietary options.
Improving Nutrient Absorption for Better Health
Understanding how different food sources impact nutrient absorption is vital in improving dietary guidelines and fortification strategies. Since pulses provide higher levels of bioavailable zinc and iron, they serve as a valuable alternative for individuals at risk of deficiencies.
Dr. Watts-Fawkes and her team plan to continue researching ways to enhance nutrient bioavailability in crops. Future studies will explore natural methods to reduce phytate content in foods, such as improving cooking and processing techniques, developing low-phytate crop varieties, and examining how different micronutrients interact with phytates.
A Simple Dietary Change for Better Nutrition
Understanding how different food sources impact nutrient absorption is vital in improving dietary guidelines and fortification strategies. Since pulses provide higher levels of bioavailable zinc and iron, they serve as a valuable alternative for individuals at risk of deficiencies.
Dr. Watts-Fawkes and her team plan to continue researching ways to enhance nutrient bioavailability in crops. Future studies will explore natural methods to reduce phytate content in foods, such as improving cooking and processing techniques, developing low-phytate crop varieties, and examining how different micronutrients interact with phytates.
Source: Inputs from various media Sources
Priya Bairagi
Reviewed by Dr Aarti Nehra (MBBS, MMST)
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
