You will have often heard them called ‘legumes’. Pulses are essentially legumes’ seeds from plants that have pods. Dry peas and beans, dal, lentils, green grams chickpeas, soy grams and so on come under this category; however, do not include green peas and green beans, they are not pulses.
Containing complex carbohydrates and a wealth of fiber content with very little fat, pulses are a health-punch just waiting to land on all the negative influences in your system. People with diabetes, obesity, and cholesterol problems, not to forget those prone to constipation or experiencing celiac disease, benefit greatly from pulses.
- Comprising soluble as well as insoluble fibers, pulses lower blood cholesterol levels while promoting positive digestion, absorption, and bowel movements.
- By giving you that ‘full and satisifed’ sensation, you get all the health you need in a meal and do not binge on snacks or other foods after; you simply will not feel hungry enough to do so. You can see how pulses can help fight weight in this regard.
- Vegetarians will adore a pulse-oriented diet. After all, lentils, chickpeas, beans, and peas are apt substitutes for beef, fish, chicken, and so on.
- Combining pulses with high-protein food sources like oats, whole wheat, and brown rice make for a supremely healthy meal.
- Because they are completely free of gluten, pulses are the go-to food choice for those with celiac disease. They replace wheat-based foods with no great alteration to your diet. Most gluten-free meals do not bring fiber, vitamins, minerals, protein, and starch but pulses do indeed bring all this and more.
- They have a low glycemic index. The carbs in pulses are mostly starch and fiber. Any sudden rises in blood sugar after meals will not happen because of what pulses bring to the table.
- Folate content is amazingly high in pulses. Homocysteine (a protein sub-type) levels are greatly lowered due to folate, thereby eliminating or reducing blood clots, plaque build-ups, and damage to arterial linings. In so doing, pulses bring long-term health value in that they keep blood flowing smoothly so your heart and brain do not suffer attacks or strokes due to constricted blood flow.
One of the most important things for you to remember when enjoying a diet rich in pulses is to drink plenty of water. The two go hand in hand and provide outstanding levels of health.
Recommended Intake
You cannot eat all the pulses you want, whenever you want to. You can of course consume them everyday, but remember that all things have to be taken in moderation.
A single serving of pulses should ideally be a 3/4 cup (175 ml); this is about the same size as a tennis ball.
Exploring More Health Benefits of Pulses
There is so much that these itty-bitty seeds bring to your diet and overall health that you will be – no offence intended – a fool to overlook them. Let us cover some more pulsy goodness.
- Potassium–This is yet another compound found in pulses that counters sodium solutions in food and promotes good health.
- Diabetes – A low glycemic index means no rises in blood sugar levels, thereby making pulses an outstanding addition to a diabetic’s meal.
- Fiber – Cardiovascular disease is greatly reduced or prevented thanks to pulses and their rich fiber content. A cup of cooked lentils alone contains 15g of the stuff. The Linus Pauling Institute has performed extensive studies on pulses and how effectively they combat blood-based ailments. From fighting cholesterol and sodium to promoting digestion and blood flow, pulses have what it takes to make a difference to your health.
Conclusion
Protein, folate, fiber, potassium, low fat and extremely low sugar content all add to the magnificence of pulses and their health boosting potential. Not only have they proven to work in the lives of people with celiac disease, diabetes, and heart conditions, they also bring a tight dose of power to healthy individuals looking to eat right to complement exercise routines.