Pulses such as broad beans, lentils, chickpeas and, kidney beans are rich in calcium, therefore, should form an essential part of our diet. With the hectic work schedule that we are accustomed to it, we should consume a healthier diet. They help us in strengthening bones and teeth as well as reduces cholesterol and prevents heart disease.
Pulses contain low-fat sources of protein, vitamin B and minerals like iron and zinc. Also, they have high fiber content which helps to reduce the bad cholesterol level and lowers the risk of heart disease and diabetes.
Containing low glycaemic index, they break down slowly in the digestive tract. This helps to control blood glucose levels after meals and helps to manage weight.
Pulses contain 20% – 25% of protein by weight, which is almost double to the protein content of wheat and triples that of rice. A bowl 175 ml cooked pulses contains 5-10 grams of fiber, 10 grams of protein, 2 grams of complex carbohydrates and iron.
They are highly recommended for vegetarians and vegans. Since they cannot consume proteins through fish, meat or any dairy products. It also increases the feeling of fullness by 31 %, which results in lower food intake and ultimately results in weight loss.
Pulses which could be added to the diet:
Also known as garbanzo beans, chickpeas are high in dietary fiber, protein and are a good source of vitamin C, potassium and it is cholesterol free. Minerals included in the chickpeas are iron, calcium and zinc which helps in maintaining the healthy bones and teeth.
Due to their high-fiber content, it helps in promoting a healthy digestive tract. It could be added in chickpeas to curries and salads. Chickpeas can be added with vegetable sticks such as carrots, cucumber, and celery.
It includes fiber-rich complex carbohydrates which provide a steady source of energy. It can be combined with cooked kidney beans with black beans and white beans.
They can also be an ingredient in tacos. Blending cooked kidney beans along with garlic, cumin and chilli pepper make for a tasty sandwich spread.
A single serving of black beans contains 15 grams of protein and 15 grams of fiber, which is a good combination. Beans also contain copper, zinc, calcium, magnesium, iron, phosphorous. It has low sodium and potassium which helps in lowering the blood pressure.
Fiber helps in lowering the cholesterol level and decreases the risk of heart disease. In Mexican food, it tastes great. They can also be added in many other foods like blend cooked beans with onions, tomatoes and other spices and also can be added in many soups.
Red, yellow and brown lentils:
In per cooked servings, it contains 8 grams of fiber and 9 grams of protein. It has high fiber and protein as compared to black beans and chickpeas. Lentils contain all the essential amino acids needed for muscle building, strength, and regeneration.
Mung beans are an excellent source of fiber, antioxidants, protein, and phyto-nutrients. They also contain oligonucleotides to prevent bloating and gas.
A single serving of mung provides essential vitamin for tissue growth, DNA synthesis, hormonal balance, and cognitive function.
They are a rich source of dietary fiber which helps in reducing the cholesterol levels. One serving of broad beans has 3 milligrams of iron, which is 14 % recommended daily intake for women and 32 % for men.