Pulses reduce cholesterol, prevent heart disease and contribute to healthy bones and teeth. They are a good low-fat source of protein, minerals like iron or zinc and B-vitamins such as folate. The high fiber content of pulses can help in reducing the bad cholesterol levels (LDL) and decreases the risk of heart diseases and type 2 diabetes. Being cheap priced, they are a healthy source of protein that could play a central role in solving the global problem of hunger and malnutrition.
Pulses with Big Health Benefits are:
- Chickpeas
Also known as garbanzo beans, chickpeas are high in protein and dietary fiber, are a good source of potassium, vitamin C and folate. They are even cholesterol free. Iron, calcium, and zinc present in chickpeas contribute to maintenance of healthy bones and teeth. Due to their high-fiber content, they also help prevent constipation and promote a healthy digestive tract. You could add chickpeas to salads, or even curries.
- Kidney Beans
With fiber-rich complex carbohydrates and a low glycemic index, kidney beans provide a steady source of energy. They taste great in salads (combining cooked kidney beans with black beans and white beans makes a colorful three-bean salad) and minestrone soup. They’re also a good substitute for ground meat in tacos.
- Red, Yellow and Brown Lentils
Lentils are slightly higher in protein and fiber than kidney beans and chickpeas. Lentils contain all the essential amino acids that are needed for muscle building, regeneration, and strength by our bodies. The folate content present in lentils helps prevent neural tube defects in women, aids in the formation of red blood cells and in maintaining homocysteine levels, which keeps hypertension in check.
- Mung Beans
Mung beans are an excellent source of protein, fiber, antioxidants and phytonutrients. These are often used in Chinese cuisine and can even help with detoxification in some cases. A single serving provides a whopping 100 per cent of the daily recommended value of folate, an essential vitamin for DNA synthesis, cell and tissue growth, hormonal balance, cognitive function, and reproduction. Sprouted mung beans tossed with tomatoes and cucumbers make a healthy snack. They can have added to soups, as a dhal or used as a stuffing in dumplings.
Most of the pulses mentioned above are available either canned or fresh. Some of these might need to be soaked overnight and then boiled.
