Red, White, Orange and Brown Pulses Are Powerfoods

/, Nutrition, PowerFoods/Red, White, Orange and Brown Pulses Are Powerfoods

Red, White, Orange and Brown Pulses Are Powerfoods

So, what are pulses?  Pulses are part of the legume family; they are the dried seed of the legume plants. Pulses come in many shapes, sizes, and colours such as lentils, chickpeas, black beans and kidney beans to name a few.  They are full of so many health benefits and are environmentally friendly too.

6 Health Benefits of Pulses1. Filled with Good Protein

Wondering how to replace meat in your menu, add beans or lentils. They are a good source of protein, and when combined with a whole grain such as brown rice or millet they provide a complete source of protein without saturated fat.  Beans have the highest protein content of all plant foods.

  1. Pulses provide about 10% of the total food protein consumed in the world and have about twice the protein content of most grains.  Learn more about: Protein Quality of Cooked Pulses. 

2. Improves Glycemic Index for diabetics

It was found in a study that adding beans and whole grains in the diet of diabetics there was an improvement in their glycemic index.  Also, in another study, it was found that whole grain and legume powder reduced need for insulin in patients with coronary artery disease.  Many Canadian dietitians recommend eating beans to individuals with diabetes.

3. Helps with Weight Loss

Consumers of beans had healthier nutrient consumption levels, were less overweight and had 22% reduced the risk of being obese and lower compared to non-consumers in a survey between 1999 – 2002.

Also, it was found that one serving of beans per day helped with weight loss in clinical trials with 940 participants at St. Michael’s Hospital, Toronto.

4. Lowers Risk of Heart Attack

Pulses are a heart healthy food according to Pulse Canada.  Results from the National Health and Nutrition Examination Survey (NHANES) Follow-up study indicate that men and women who consumed legumes 4 or more times per week had a 22%  reduction in heart disease risk, compared with those who consumed legumes less than once a week.

In a 25 year study with 16,000 middle-aged men in a number of countries, it was found that those who ate more legumes had 82% reduced a risk of heart attack.

5. Helps Reduce Risk of Cancer Especially of Colon Cancer

Several cancers including the upper digestive tract, stomach, colon, rectum, and kidneys were found to decrease with a higher consumption of beans and lentils according to a Study in Uruguay between 1996 and 2004.
In three other studies with 101,856 participants, it was found that a higher consumption of legumes reduced the risk of colorectal adenoma. 

6. Full of Healthy Fiber

Pulses are a food high in soluble and insoluble fiber. Soluble fiber binds with bile (which contains cholesterol) in the digestive tract carrying it out of the body.  A diet with fiber helps with lowering body weight according to research. Blood sugar levels can be stabilized with a high fiber diet according to research.

“pulse crops such as lentils, beans, peas and chickpeas are a critical source of plant-based proteins and amino acids for people around the globe, as well as a source of plant-based protein for animals”~ United Nations International Year of Pulses.

Why Include Pulses in Our Diet:

  • High in protein – 1/2 cup (4 ounces) of cooked beans is equivalent to eating two ounces of lean protein. The guidelines recommend that most adults eat about 5 1/2 ounces of lean meat a day.
  • Lots of fibre – ½ cup serving of cooked dry beans has 4 to 10 grams of fibre.
  • Rich in complex carbohydrates.
  • Contain iron, zinc, calcium, selenium and folate.
  • Rich in antioxidants.
  • Low in fat.
  • Provide a low glycemic index. 

Learn How To Avoid Gas from Beans

pulses

White Bean Vegetable Stew

A few recipes to help you eat pulses every week:

Chili Con Veggie
Lentil Stew
White Bean Vegetable Stew 

Get more super healthy tasty vegan gluten free recipes and useful
lifestyle tips sent to you once a week, subscribe to the newsletter.

You can learn how to plan and prepare super healthy vegan meals with my 2-5-30 Healthy Diet Online Courses.

Copyright © Diana Herrington http://www.realfoodforlife.com

By | 2017-10-29T15:39:25+00:00 November 11th, 2016|Meatless Monday, Nutrition, PowerFoods|0 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.

Leave A Comment