A Healthful Life: Fueling Wellness with Sustainable Protein 

Think back to the Covid-19 pandemic. I remember writing a lot—on everything. The proof is my website—the place I seemed to pour a lot of feelings and concerns for anyone needing someone to perhaps say the things they too were feeling. It was a time of immense reflection on health, lifestyle and ways to live well during a period rife with flux and uncertainties. We witnessed some beautiful adjustments. Everyone was cooking in their homes together once more. And I used this opportunity to share my knowledge as a clinician and enthusiastic home cook to share my ingredients—for life and healthful eating. With the help of a well-meaning friend, we created a YouTube channel on vegetarian cuisine called Culinary Karma—a creative escape that showcased recipes I had amassed during my childhood while watching my mother prepare delicious pots of Indian cuisine. 

As a child, I was wholly unaware of this foundation of healthful living that mom was creating for all of us. Now, I write to you with knowledge, experience, and nostalgia on this topic of food as health, food as medicine, food as joy. 

Lentils: The Powerhouse of Plant-Based Protein 

Lentils, a ubiquitous staple in Indian households, belong to the pulse family along with beans and peas. With over one billion people, all of India’s households most assuredly keeps dal (lentil) in its pantries. Dal remains a robust source of vegetarian protein, offering 18 g per cup of cooked lentil. A traditional serving would be roughly 2 cups and hence bears 36 g of protein. With less than a gram of fat and an abundance of fiber and healthy complex carbohydrates, this pulse serves as a potent alternative to meat.  

While I am not here to push the benefits of plant-based living, I do wish to eliminate myths about non-meat options as inferior alternatives for protein. If you’re seeking to balance your diet with sustainable, plant-based alternatives, lentils can be a game changer. They offer a longer shelf life, a lower carbon footprint, and a cost-effective way to ensure high-quality protein—making dal an ideal addition to your family’s meal prep. 

A Recipe to Try: Traditional Indian Dal 

If you’re looking to incorporate lentils into your meals, try this classic Indian dal recipe. It’s simple, packed with flavor, and offers a nutritious alternative to your usual dinner routine.  

Why Lentils Should Be a Pantry Staple 

Lentils provide multiple benefits for both your health and the environment. Here are some fast facts about this nutritional powerhouse: 

• Packed with fiber and complex carbohydrates
• Lower glycemic index compared to simple carbohydrates
• Filling, healthy, delicious, and easy to prepare
• Significantly lower carbon footprint than meat-based proteins
• Excellent source of plant-based protein
• Long shelf life when stored dry
• Readily available in most stores
• Rich in magnesium, potassium, folate, and manganese
• Caveat: May cause gas and bloating, especially for those following a low-FODMAP diet

Sustainability & Our Role in Food Consumption 

The broader conversation around the global impact of our food consumption is becoming increasingly important. Carbon dioxide emissions and the conversation of carbon footprint continues to capture the minds of many thought leaders. In a thought-provoking TED Talk, Mark Bittman likens the obsession with beef and cattle to a modern-day atomic bomb. And while he acknowledges his flare for the dramatic, his talk remains a worthy listen and a humorous but impactful reminder of our relationship to a broader whole and our opportunity to be more thoughtful. 

By choosing plant-based meals like lentils, you not only support your health but also contribute to a more sustainable future. The carbon footprint of lentils is significantly lower than that of animal-based protein sources. To learn more about how different foods stack up in terms of environmental impact, read this informative comparison on carbon footprints. 

If we are to be part of sustainability through thoughtful and healthy living, we can and we must remain both vigilant and creative. Creativity calls for a sincere willingness to think beyond what we already know, while vigilance requires us to be aware of our place in the world and how our choices impact its health and longevity. In the spirit of creativity and sustainability, I offer you a nutritious guide to living well, one pulse at a time.