Benefits of Pulses

An Overview

Pulses are crops that harvested solely for its dry seed, such as beans, pods, and lentils. Widely used in many types of cuisines around the world, pulses are dubbed by many people as the “poor man’s food”. Despite its nickname, pulses are a good source of complex carbohydrates, protein, micro-nutrients, and fiber. As such, they were considered as a good and healthy addition to any diet.

Meanwhile, legume is the plant which bears grain seeds known as pulses, have been cultivated by humans for millennia. Historical evidence showed that they have been around since Ancient Egypt, which is roughly more than 5000 years ago. Ever since then, many regions in this world consumed this delicacy up until now. Pulse is an essential ingredient of a diet plan in health-conscious people who want to keep themselves fit. They are gluten-free and a great source of nutrients in a vegetarian diet. They help to generate an enough amount of energy in the body.
Pulses are part of the legume family, and they include dried beans, chickpeas, lentils and peas. There are hundreds of pulses varieties that are growth around the world.

Some of the most commonly consumed types of pulses include:

• Navy beans
• Kidney beans
• Butter beans (lima beans)
• Cannellini beans
• Pinto beans
• Borlotti beans
• Chickpeas
• Fava beans
• Bambara beans
• Lentils (red, green, yellow and brown)
• Black-eyed peas
• Garden peas
• Lupin bean
• Vetches

Benefits of pulses

1. Good for Cardiovascular Health:

Researchers revealed that pulses can prevent heart diseases. Consuming a portion daily will increase your overall cardiac health by reducing the amount of bad cholesterol for 5%. They will also reduce your blood pressure and your cardio-metabolic factors.

2. Provide Fiber:

Pulses are considered high-fiber foods. Why is this so important? In a nutshell, consuming enough fibrous foods helps promote regularity, stabilize blood sugar and promote satiety.
Because of their fiber content, pulses benefits also includes their ability to boost heart health. Research indicates that food sources of insoluble fiber have been consistently associated with lower incidence rates of cardiovascular disease.

3. Improve Satiety:

Because edible seeds like beans and lentils are high-fiber foods, they are filling and promote extended satiety. Adding them to salads or sautéed vegetables is a great way to increase your fiber and protein intake without the need for high-calorie foods.

4. Great source of nourishment:

Pulses are the best source of proteins, fibres, antioxidants and complex carbohydrates. The varied yet essential set of nutrients helps fulfil a part of your balanced diet. All mentioned nutrients help the body to function normally and maintain a healthy life.

5. Lowers Diabetes Risk:

Eating pulses daily will improve the blood sugar levels inside your body. Therefore, lowering your risk of contracting diabetes, especially type 2 diabetes. Although pulses are high in carbohydrates, they didn’t raise your blood glucose levels as sharply as other carbohydrate-dense foods such as rice, potatoes, etc. So, by switching your primary source of carbs into pulses, you can significantly reduce your risk of getting diabetes.

6. May help to control appetite:

While pulses are high in proteins, complex carbohydrates and fibres, they are low in fats that help digest food slowly and give you a feeling of fullness. Pulses promote steady, slow-burning energy while their iron content helps to transport oxygen throughout the body. It helps to boost energy production and metabolism. Pulses are rich in fibres that help to increase the volume of stool volume and transit.

7. Great food to eat during pregnancy:

Pulses are rich in folate and iron that help pregnant women to keep their requirements up to the mark. Including pulses in your daily diet helps to stimulate the production of healthy red blood cells. Some studies suggest it may help to prevent neural tube defects in women during their pregnancy.
There are hundreds of varieties of pulses grown. Some popular ones are- lentils, dry beans, cowpeas, chickpea, tur dal, black beans, kidney beans, etc. They are an essential part of our diet because they are healthy, versatile and nutritious. Pulses are also known as poor man’s food because of their low cost and availability.

8. Promote Sustainable Agriculture:

Did you know that growing pulses is good for the environment? Pulses help decrease greenhouse gases, and they increase soil health by normalizing nitrogen levels.
Growing pulses also requires less water than other crops. It takes about 43 gallons of water to produce a pound of pulses, while the same amount of soybeans or peanuts takes well over 200 gallons of water.

9. Promote Food Security:

Pulses are nutrient-dense and inexpensive at less than $2 per pound. This is why the United Nations promoted consumption around the world in an effort to support food security.
The Food and Agriculture Organization of the United Nations reports that pulses are an inexpensive source of protein, which is a critical component of any healthy diet, especially in poorer areas where meat, dairy and dish aren’t economically accessible.
Pulses are also shelf-stable and remain edible for several years. This allows households without refrigeration to rely on edible seeds and avoid food waste.

10. Good for Digestion:

Pulses are rich in fibers, which will help your digestive system to function better. They do this by promoting healthy bacteria in your bowels who will help to break down food components into easily absorbed substances. Fibers are also good against constipation and help your wastes flowing through your systems more smoothly. Just remember to drink regularly, because fiber needs to be hydrated to perform properly.

11. May work as a tonic for the body:

Regular consumption of lentils, dried beans, peas and chickpeas are a great way to attain nutrients like protein and calcium. By consuming all types of pulse, you can skip animal products and seafood if you are a vegetarian. These various types of pulses are essential when you are in your growing stages. At the adolescent age, your body requires these nutrients that are present in pulses.

12: May help to reduce blood sugar:

Despite having complex carbohydrates, the pulses are low on the glycemic index (GI), which means that they do not let the glucose levels increase in your body. Pulses such as beans, chickpeas, green gram are useful to control increased blood sugar levels with eight medications.

Hope this Symptoms and cure article will be helpful to all. Do not forget to share your valuable suggestions if any.

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