5 Reasons To Eat More Pulses

Ever heard of pulses? Pulses are the edible seeds of plants from the legume family. There are 11 types of pulses that include: dry beans, dry broad beans, dry peas, chickpeas, cow peas, pigeon peas, lentils, Bambara beans, vetches, lupins and pulses nes (pulses that don’t fit into any other category).

The term “pulses” refers to the crops harvested only to be used as dry grains. As mentioned here, while pulses have been around for thousands of years, they are only now becoming more of an emerging food trend.

Pulses are an excellent source of protein, fiber, and heart healthy polyunsaturated fat. Pulses also help contribute to food security - they are easily accessible, affordable, and a nutritious food.

Here are 5 reasons to include pulses as part of a balanced diet.

1) Help Regulate Blood Sugar Levels

While pulses are high in carbohydrates, they are part of the “better grains” category of carbohydrates mentioned here. Pulses are high in protein and fiber which help slow digestion, provide a slow release of energy, and control blood sugar levels. If you have prediabetes or diabetes, replacing less nutritious carbohydrate choices with pulses is a great way to manage blood sugar levels. Research shows eating about 5 cups of pulses per week consistently improves glycemic control.

2) Improve Blood Lipid Profile

Do you have high cholesterol or elevated triglycerides? Pulses are naturally low in fat and provide a mix of heart healthy mono- and polyunsaturated fats along with plant sterols. A randomized control trial study where participants ate a combination of different pulses for 5 weeks showed significant reductions in total cholesterol, LDL (bad) cholesterol and increased HDL (good) cholesterol.

The lipid-lowering effects of pulses are attributed to their components of fiber, protein, and phytochemicals - compounds produced by plants that have protective mechanisms in the body. The soluble and insoluble fiber found in pulses absorbs cholesterol in the gut quickly removing it from the body. They also provide enough vitamins and minerals to help your body produce more HDL (healthy cholesterol).

3) Nutrition Powerhouse

Pulse are a rich source of micronutrients like folate, potassium, niacin, iron, and riboflavin - contributing to a more nutrient-dense diet. Pulses also contain 17-40% of protein with high amounts of lysine, an amino acid that is typically lower in plant-based protein sources.

The high protein and fiber in pulses helps slow digestion and absorption - this leads to a fullness feeling after eating which can help maintain a healthy weight. Plus - people who incorporate pulses into their diet are more likely to meet their vitamin and mineral daily needs.

If you are plant-based or looking to incorporate more pulses into your diet - start slow to avoid bloating and uncomfortable gas. You can also de-gas pulses by rinsing them well before cooking, soaking dried beans overnight, and cooking beans until very soft.

4) Affordable To Buy Organic And Good For The Environment

Pulses are very affordable to buy organic and shelf stable (they can be stored for months if not years without losing their nutrients) making them a great addition to any pantry for a quick weeknight dinner addition. Purchasing organic pulses means that no chemicals or pesticides were used when growing them making them more nutritious.

Whenever you buy organic pulses, you are helping support farming communities by increasing production and economic stability. Pulses are also great for the environment by promoting soil biodiversity and reducing the need for synthetic fertilizers.

As pulses grow, they produce compounds that feed the soil microbes that help with soil health. This helps decrease disease-causing bacteria and fungi in the soil and create a healthy soil for other crops.

Incorporating organic pulses into the weeknight rotation is a cost effective way to ensure your family is getting something nutritious and grown in the best possible conditions.

5) Adds Variety To Your Diet

Trying different pulses is a great way to explore different cuisines and recipes and add variety to your diet. Almost every culture has a recipe that incorporates pulses!

Why not try falafels from the Mediterranean, rice and beans from South America, or bean and pasta soup from Italy?

Pulses even work well in baked goods. Try subbing chickpeas or black beans for some of the fat in baked goods. This works especially well in brownies and blondies.

Roasted chickpeas make an excellent snack on their own or ground chickpeas into a delicious hummus to dip with raw veggies.

Pulses are an affordable way to eat organic, increase protein and fiber, and offer many health benefits.

Why not add a plant-based pulse recipe to the weeknight rotation?