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Pulses and their Nutritional Benefits

In the current scenario with the COVID-19 pandemic, it has become difficult to buy vegetables easily. There is fear among people because of the virus, and this is the reason why the consumption of meat, fish, and poultry has also reduced greatly. During these times, it has become important for us to consume foods with longer shelf lives: such as: pulses, nuts, edible seeds, legumes, dehydrated fruits, etc, that too in a way that they help us meet the standards of essential nutrients required in our diet, for the proper functioning of the body. 

“Pulses (beans, peas, and lentils) have been consumed for at least 10,000 years and are among the most extensively used foods in the world.” – Source: Nutritional and health benefits of pulses.

Pulses are the edible seeds of plants in the legume family. They have been used widely in cuisines all over the world, particularly in India, Pakistan, the Mediterranean region, and the near east. Pulses are easy to prepare, and they can also serve as a meat alternative. 

Pulses like lentils, dried beans, chickpeas, and peas have been staple foods for many civilizations. Yet today, their nutritional benefits are often greatly underestimated. In some cultures, pulses have a stigma of being a ‘poor man’s food’ and they are easily replaced by meat. 

The reasons why pulses are often neglected:

  • The length of cooking time, as it is much longer than vegetables
  • Some beans can cause flatulence because they contain a carbohydrate that is difficult to digest
  • Pulses when consumed raw, contain high-levels of ‘anti-nutrients’ such as phytate, tannin, and phenol, which can limit the body’s absorption of minerals (such as iron and zinc)

Source: Food and Agriculture Organization of the United Nations.

Nutrient-rich pulses:

Nutritional value of pulses

Top 10 reasons to eat pulses:

  • Low fat
  • Low sodium
  • Good source of iron
  • Good source of protein
  • Excellent source of fiber
  • Excellent source of folate
  • Good source of potassium
  • Low glycemic index
  • Cholesterol-free
  • Gluten-free
Pulses

Health benefits of pulses:

Pulses are the powerhouse of nutrients!

Good for heart:  Pulses are known to reduce the level of bad cholesterol in the body and thus improve the heart health. They prevent cholesterol-based heart diseases and reduce the risk of a heart attack. Also, a high amount of potassium and a low amount of sodium, in some of the pulses, aid in regulating blood pressure.

Great sources of nourishment: One can get an abundance of vitamins and minerals from the pulses they consume. The varied and important nutrients present in the pulses make up a healthy and balanced diet. Pulses are a great source of calcium, fiber, potassium, protein, and folate; all these nutrients are required daily by the body for its proper functioning and maintenance of health.

Lower risk of diseases: Pulses’ extensive and rich nutrient profile translates that they have numerous health benefits to offer. Pulses have a low-glycemic index, this means that they don’t cause a spike in the blood sugar level after meals. Regular consumption of pulses helps to control blood sugar in diabetic patients. They are also high in antioxidants that fight off free radicals and keep the immune system strong to prevent several diseases. High in fiber, they also help in keeping the digestive tract clear.

Plays an important role in the growing stage: Regular consumption of pulses is a great way to attain nutrients like protein and calcium. They can act as a substitute for seafood and animal products in terms of nutrients if you are a vegetarian. A nutrient-rich diet is very important especially when you are in your growing stages. Kids and adolescents need a healthy and balanced diet so that they get the required energy, essential for the development of their bodies and mind. Children, who are underweight, weak, or fall sick easily, need to include healthy foods like pulses and dals in their daily diet.

Pulses

Why are pulses highly recommended for people on a diet?

Many diets around the world rely on pulses. Just because they are a great source of protein. The amount of protein in pulses (beans, lentils, and chickpeas) is 2-3 times than that in cereal grains (wheat, rice, quinoa, barley, oats, and corn).

For example: Eating just half a cup of lentils provides the same amount of protein as 1 cup of quinoa or 2 cups of rice. 

Summing up

Pulses are among the healthiest foods you can eat. They are very nutritious, unlike junk foods with unwanted calories. Compared to animal meat (and animal products), and other plant-based sources of protein, pulses are a more affordable and sustainable source of protein. With such numerous health benefits, pulses should be your go-to food even when you are munching snacks.

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