Pulses - Spilling the Beans

A vibrant assortment of pulses displayed in wooden bowls showcases a variety of colors and textures, highlighting their diversity.

Pulses? Do I mean beans and legumes? Yes! Pulses are the edible seeds of plants in the legume family. These include beans, peas, lentils, lupins, chickpeas, and more. All pulses are legumes, but not all legumes are pulses (soybeans and peanuts, for example, which are primarily grown for oil extraction). The pod is the legume; the seeds inside the pod are pulses.

Hundreds of different varieties of pulses are grown around the world. The earliest evidence of pulses, dating back thousands of years, came from a region in the Middle East. There are 11 different types recognized.

These small legumes are a nutritional powerhouse. They are a dietary staple in many cultures worldwide. Think of Indian, African, Latin American, and Middle Eastern cuisine. Pulses are used in a wide variety of flavorful ethnic dishes, highlighting their versatility.

Pulses provide inexpensive and accessible sources of

• protein 

• fiber 

• complex carbohydrates

• iron

• folate

• B vitamins

• magnesium

• potassium

• zinc

And they are naturally low in fat and sodium, are gluten-free, and cholesterol-free.

Pulses are among the most nutrient-dense plant-based food sources.

Complex carbohydrates provide a source of energy without spikes in blood sugar. They are a low-glycemic food, thus beneficial for managing type 2 diabetes and metabolic syndrome.

Fiber from pulses has a positive effect on the gut microbiome, and increases the production of short-chain fatty acids made by gut bacteria.

Combining a pulse with a grain makes a complete protein; these foods complement each other in their amino acid composition.

An assortment of diverse uncooked grains and legumes, including lentils, rice, chickpeas, quinoa, and seeds, arranged in bowls. Combining legumes and grains makes a complete protein.

Although they are low in fat, they contain unsaturated fatty acids, making them good for heart health. Their fiber is both soluble and insoluble, good for heart and gut health, and for managing diabetes.

See my previous article 10 Ways to Use a Can of Beans, for ideas on incorporating beans into your diet.

https://www.feedfuturehealth.com/post/10-ways-to-use-a-can-of-beans-to-increase-fiber-in-your-diet 

Search online for delicious recipes from different cultures to try new tastes and spices.

Incorporate pulses frequently into your dietary rhythm!