Black Gram & Breastfeeding
Breastfeeding has been gaining in popularity in the last few decades, and more and more women are choosing to breastfeed their babies. As science continues to reveal how important it is for newborns to receive this “liquid gold” (breast milk) from their mother, we can also understand more clearly what the best nutrients are to support mothers as they begin and continue the journey of breastfeeding.
Did you know that black gram is a great choice for lactating mothers? That’s right! We’re going to look at some of the most important dietary factors that support a mother’s milk supply, and then we’ll show how black gram provides many of these nutritional needs in a powerful way!
The human body uses protein to build nearly every muscle, bone, tendon, etc. Protein is essential for healing, maintaining, and growing, and it’s even more important for mothers who are supporting the growth of their child; whether in the womb, or through breastfeeding. It is recommended that the average active lactating mother should consume around 71g of protein each day.
With this high requirement of dietary protein, it might seem easier to simply take protein supplements, but we believe that — with few exceptions — it is always better to get your nutrients from whole foods. In fact, studies have even shown that many or most of the popular protein powders and drinks on the market contain concerning levels of heavy metals, BPA, and other toxic contaminants.
Black gram is a good source of high-quality protein that is safe and very nutritious too! At 25.21g per 100g serving, black gram provides more protein than many other legumes, including chick peas, pinto beans, and peas.
A woman’s body requires higher amounts of iron during pregnancy, and although the high demand for iron decreases after delivery,
it’s still important to have a good dietary source of iron while breastfeeding. Studies show that infants absorb iron most efficiently through breast milk as opposed to supplements and other dairy sources; and in fact, while there are no risks to ingesting iron from breastmilk, there are serious risks for babies who over-consume iron supplements.
Black gram has a very high iron content, with 7.57mg (95% RDV) per serving! making it a safe and effective choice to add to a nursing mother’s menu.
Many people are aware of the importance of folate or folic acid during pregnancy, especially during the earliest weeks of the baby’s development; but it is also important for mothers to continue getting enough after she begins breastfeeding.
Studies indicate that breast milk supplies babies with the folate they need at the expense of the mother. This means that if mom isn’t getting enough folate in her diet, her body will ensure the infant gets adequate amounts through breast milk, even if this means taking amounts from the mother that leave her iron-depleted. Experts recommend the consumption of 0.5mg of folate per day for lactating women.
Black gram, like many legumes, is a healthy and natural way to boost the dietary consumption of natural folate. Each 100g serving contains 216 micrograms (.216mg) of folate!
Although carbs have developed a bad reputation these days, as reflected in the rise of the keto diet’s popularity, it is important to remember that nursing mothers need around 210g of carbohydrates each day in order to produce milk without depleting her body of nutrients; low-carb diets can pose serious risks for both mom and baby.
It’s easy to meet your carbohydrate daily intake requirements by gorging on pastries and sugary foods, but if you want what’s best for both you and your child, it’s better to choose whole foods that will provide long-lasting energy without spiking your glucose levels. Legumes are a fantastic source of complex carbs, and black gram is one of the best legumes you can find anywhere! One serving of black gram
has 58.99g of healthy carbs that provide moms with the energy they need for successful breastfeeding.
It may be hard to see the correlation between a mother’s gut health and the microbiome of her nursing infant, but studies have shown that important healthy bacteria do indeed transfer through breast milk, and help to establish long-term benefits for the baby by creating a diversity of gut flora.
Diets high in fiber encourage a good environment for healthy and diverse microbes in the digestive system; in fact, fiber is the actual substrate or platform that beneficial gut bacteria grows on. The fiber and nutrients in a lactating mother’s diet affects the composition of the infant’s microbiome, which likely affects the infant’s health for decades to come.
If you’re looking for fiber, black gram has just what you need! On top of everything else, a 100g serving of raw beans will supply you with 18.3g (48% RDV) of dietary fiber!
Forever Our Friend
Black gram has traditionally been and continues to be a hugely beneficial component of a healthy diet and lifestyle, through all stages of life. There’s no doubt about it, for breastfeeding mothers, this ancient medicinal legume from India can be a great friend; both for her, and her sweet baby! Not many other foods across the globe can measure up to the quality and quantity of vitamins, minerals, and other nutrients found in black gram.
If you’d like to look through some recipes and get ideas on how to introduce black gram into your daily meal routine, check out these delicious dishes! Or if you have any other questions about this amazing superfood, don’t hesitate to reach out to us; we’d love to share more about how this lentil can make a positive impact on your health and wellbeing. Contact us today!
Disclaimer: While we believe in black gram, and the power of black gram as a part of your healthy diet, neither black gram nor the statements made herein have been evaluated by the Food and Drug Administration. Our black gram products are not intended to diagnose, treat, cure, or prevent any disease.