7 Reasons to Included More Pulses in your Diet + Recipe
Pulses, or legumes, are important sources of dietary fiber that contribute significantly to your health! They have a huge host of benefits from weight-loss to regularity, and are a very inexpensive option for those seeking optimal nutrition.
Here are seven excellent reasons to incorporate pulses in your diet.
- Weight loss
Studies have shown that a diet rich in pulses showed a significant reduction in weight overall than diets without. Dietary pulses are high in protein, reduce body fat percentage, and also bring about more weight loss without restricting your calories.
- Cardiovascular disease
Pulses are associated with reduced levels of LDL cholesterol, and eating pulses on a regular basis are shown to improve serum lipids and reduces cardiovascular disease risk factors such as blood pressure, platelet activity and inflammation.
- Minerals and vitamins
Pulses are rich in vitamins such as riboflavin, niacin, thiamin, folate and β-carotene – a precursor for Vitamin A. These are all great for hair, skin, and nails–hello! Pulses are also rich in minerals such as calcium, magnesium, potassium, iron, and zinc.
- Type II Diabetes
For those with health conditions, pulses have a positive effect on diabetes as they help reduce the digestibility of starch, thereby lowering its GI which assists in controlling blood sugar levels. Furthermore, their low energy density and nutritional value have a positive effect on weight loss and diabetes.
- Antioxidant and anti-carcinogenic properties
Pulses have been linked to reduced risks of colorectal cancer and are widely regarded as having anti-carcinogenic properties due to its phytochemical, saponin and phenolic content. Pulses also have a positive effect on longevity due to these compounds.
- Gut health
Pulses are a rich source of dietary fiber which contributes to gastrointestinal functions–that means you’ll ultimately become more regular. Pulses have a positive effect on gut microbiome. It also has a beneficial prebiotic effect on the large intestines.
- Low energy source of protein
Pulses are a rich source of protein. They have a lower energy density than meat products and provide important additional nutrients which are important in the management of obesity, cardiovascular disease, diabetes and metabolic syndrome.
Lastly, pulses are a cheap alternative protein source and there are plenty of simple recipes on the web for you to try. Browse the recipes on WholeYum for delicious pulses meals like our one pot creamy spinach and peanut lentils!
(Featured Image: Healthy Magazine UK)