Top 12 Health Benefits of Eating Pulses (Dal) in Your Diet

Health Benefits of Pulses in Your Diet

Integrating pulses into your diet can yield a plethora of health benefits. Pulses, including beans, lentils, chickpeas, and peas, have been staples in diets worldwide for centuries, prized not only for their affordability and accessibility but also for their remarkable nutritional profile. 

From promoting heart health to aiding in weight management, incorporating pulses into one's diet is a cornerstone of healthy eating. Let's delve into the benefits of pulses and explore how their inclusion can foster a balanced and nourishing dietary regimen.

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What are Pulses?

Pulses are the dried edible seeds of plants in the legume family. Legumes are plants that grow in pods. Pulses include beans, lentils, peas, chickpeas, and other varieties of dried beans.

Now that you know what pulses are, let’s examine the health benefits and nutritional value of pulses. Keep reading!

Are Pulses Good for Health?

Pulses are healthy because of their rich nutrient content, including high fibre and proteins, essential minerals like potassium or iron, and vitamins such as A or C. They can help improve heart health by reducing harmful cholesterol levels while increasing good ones, aiding digestion due to being easily digestible fibre sources, and managing blood sugar levels, making them suitable for diabetics, among others. In short, eating them is good for overall health.

12 Health Benefits of Pulses in Your Daily Diet

Health Benefits of Pulses in Your Daily Diet

The following discusses the importance of pulses in human nutrition:

1. Helps In Keeping The Heart Healthy

Because they lack fat and cholesterol, pulses help diminish heart disease. Their high potassium levels and low sodium content also help to control blood pressure. Therefore, to avoid heart attacks, include them in your diet.

2. Regulates Blood Sugar Levels

Pulses and legumes have a low glycemic index, so sugar levels fluctuate slightly. People diagnosed with diabetes can manage their glucose by taking them because they prevent it, too. Including these foods will support the health systems associated with carbohydrate balance.

3. Ensures a Healthy Digestive System

It’s good for digestion since there are 4 times more fibres than brown rice, which provides bulkiness in faeces. The soluble fibre component helps regulate cholesterol and blood sugar, while insoluble ones assist in food movement through the intestines.

4. Controls Hunger Pangs

Being fibrous and full of proteins and complex carbs makes one full, hence not eating more often, which eventually leads to weight loss. Therefore, include these meals when on a diet where energy intake is restricted so you can manage your weight better.

5. High Nutritional Value

These legumes contain calcium, magnesium, and iron, among other minerals. Apart from being rich sources of proteins, they also have fibres necessary during growth stages, especially in early childhood, when funds may be limited for expensive diets such as meat-based ones.

6. Cancer Risk Reduction

Pulses can reduce the risk of cancer. They have antioxidants and anti-inflammatory properties, which reduce this risk. Moreover, their selenium inhibits tumour growth while boosting immunity against diseases.

7. Useful for Pregnant Women

Pulses offer many benefits to expectant mothers; they are recommended during pregnancy because of their high nutritional value, especially iron content, which helps in blood formation.

Additionally, adding pulses to the diet helps to increase red blood cell production.

8. Lowers Risk of Chronic Diseases

Pulses help manage blood sugar and diabetes and combat associated health issues. Rich in antioxidants, they ward off free radicals and boost immunity. Consuming pulses can prevent chronic diseases such as diabetes, obesity, and cardiovascular disease.

9. Plants Based Proteins Enrichment

Pulses provide necessary low-fat plant-based proteins for strength and healing purposes. Vegans usually depend on pulses, which can provide 15 grams from a single cup serving size, making them an integral component of any balanced diet plan.

10. Supply Of Abundant Folic Acid

Folate, or folic acid, is found abundantly in pulses alongside Vitamin B, which is required for cell multiplication. They are essential during the infancy and early childhood stages since they facilitate the healthy growth of babies and young children by supporting their normal development process through this particular nutrient.

11. Support Bone Health

Pulses are an excellent source of magnesium and phosphorus, vital minerals for bone health. They contribute to strong bones and teeth and help prevent conditions such as osteoporosis. Regular consumption of pulses can promote overall skeletal health.

12. Environmentally Sustainable

Pulses are environmentally sustainable and have health benefits. They require less water and fertiliser than other crops and help improve soil fertility by fixing nitrogen. Incorporating pulses into your diet supports both personal health and the health of the planet.

What is the Nutritional Value of Pulses?

As per this Research, below is the nutritional content of some commonly consumed pulses per 100 grams:

Nutrients

 Lentils Chickpeas Black Beans Red Kidney Beans Split Peas
Energy 116 kcal 378 kcal 132 kcal 127 kcal 118 kcal
Protein 9.0 g 20.5 g 8.9 g 8.7 g 8.3 g 
Total Fat 0.4 g 6 g 0.5 g  0.5 g  0.4 g
Carbohydrates 20.1 g  63 g  23.7 g  22.8 g  21.0 g 
Fibre 7.9 g  12.2 g 8.7 g 6.8 g 8.3 g
Iron 3.3 g 4.31 g 2.1 g 2.2 g 2.4 g
Potassium 369 mg 718 mg 355 mg 405 mg 415 mg
Magnesium 36 mg  79 mg 48 mg 45 mg 48 mg
Vitamin B6 0.5 mg 0.2 mg 0.1 mg 0.1 mg 0.2 mg
Folate 181 mcg 557 mcg 149 mcg 130 mcg 65 mcg
Calcium 19 mg 57 mg 49 mg 28 mg 25 mg

How to Include Pulses in Your Daily Diet?

Pulses in Your Daily Diet

Now that people understand the benefits of including pulses in their diet, they may be curious about how to incorporate them into their daily meals. Here are some creative and nutritious ways to enjoy pulses:

  • Hearty Soups and Stews: Pulses such as lentils, chickpeas, and beans can be used to make hearty soups and stews. These dishes provide warmth and comfort, especially in colder months, while delivering essential nutrients and fibre.
  • Nutritious Salads: Add cooked pulses like lentils or chickpeas to your favourite salads for a protein boost. These salads offer a mix of textures and flavours, making them a satisfying and healthy meal option.
  • Healthy Pulse Burgers: Create plant-based burgers using mashed pulses, spices, and vegetables. These burgers are a delicious and nutritious alternative to traditional meat patties, perfect for vegans and vegetarians.
  • Pulses in Curries: Pulses can be a great addition to curries, providing a rich and satisfying texture. Incorporate pulses like kidney beans or chickpeas into your favourite curry recipes for a wholesome and flavourful dish.
  • Pulses in Stir-fries: Add cooked pulses to your stir-fries for a quick and easy meal. Pulses pair well with various vegetables and sauces, creating a balanced and tasty dish.
  • Pulse-Based Snacks: Roast pulses like chickpeas or lentils with your favourite spices for a crunchy and flavourful snack. These roasted pulses are a healthier alternative to traditional snack foods.
  • Pulses in Breakfast Bowls: Incorporate pulses like lentils or beans into your breakfast bowls for a protein-packed start to your day. Combine them with grains, vegetables, and various toppings for a nourishing and energising meal.
  • Smooth and Creamy Dips: Create smooth dips like hummus using chickpeas or other pulses. These dips are perfect for pairing with fresh vegetables or whole-grain crackers for a healthy snack.

By incorporating pulses into your meals using these methods, you can enjoy their numerous health benefits while adding variety and flavour to your diet.

Different Ways to Include Pulses in Your Diet

Pulses in Your Diet

Pulses, such as beans, lentils, and peas, are nutrient-rich staples that offer health benefits like protein, fibre, and essential minerals. Adding pulses to your meals is a delicious way to boost your diet's nutritional value.

Here are the different Ways to Include Pulses in Your Diet:

  • Chickpea Curry: Chickpea curry is a rich and flavorful dish made with cooked chickpeas, tomatoes, and a blend of spices such as turmeric, cumin, and coriander. Serve it over rice or with flatbread for a satisfying meal.
  • Lentil Salad: Lentil salad is a light and refreshing dish that combines cooked lentils with vegetables like tomatoes, cucumbers, and red onions. Dress the salad with olive oil, lemon juice, and herbs for a tasty side dish or light meal.
  • Black Bean Tacos: Black bean tacos are a delicious and versatile way to incorporate pulses into your diet. Fill taco shells with cooked black beans, sautéed vegetables, and your choice of toppings, such as avocado, salsa, and cheese.
  • Split Pea Soup: Split pea soup is a hearty and warming dish made with split peas, vegetables, and broth. The soup is often flavoured with smoked ham or other meats for added depth, making it a comforting meal on cold days.
  • Red Lentil Dal: Red lentil dal is a classic Indian dish with red lentils, onions, tomatoes, and spices like cumin and turmeric. Simmer the lentils until tender and serve the dal with rice or flatbread for a nourishing and flavorful meal.

Side Effects of Over Consuming Pulses

Pulses are a nutritious addition to your diet, but consuming them in excess may lead to a few side effects. It's important to monitor your intake of pulses to maintain a balanced diet and avoid potential health issues. Here are some possible negative effects of overeating pulses:

  • Digestive Issues: Overconsumption of pulses can cause digestive discomfort due to their high fibre content, such as bloating and gas. Gradually increasing your intake can help your body adjust.
  • Phytate Interference: Pulses contain phytates, which can interfere with absorbing certain minerals like iron and zinc. Eating a varied diet and soaking pulses before cooking can help mitigate this.
  • Lectin Toxicity: Some pulses contain lectins, which can be toxic if consumed in large quantities. Properly cooking pulses can deactivate lectins and prevent any adverse effects.
  • Allergic Reactions: While uncommon, some individuals may have allergies to certain pulses. Symptoms can include itching, swelling, or gastrointestinal discomfort.
  • Drug Interactions: Excessive pulse intake may interact with certain medications, particularly those that affect blood pressure or blood sugar levels. Consult your healthcare provider for personalised advice.

Moderation is key to enjoying the health benefits of pulses without experiencing these side effects. Talk to a healthcare professional or nutritionist to determine the right amount of pulses for your dietary needs.

Who Should Avoid Pulses?

Although most people are healthy, pulses should not be taken by some individuals who have specific health problems. These compounds may cause digestive discomfort in such persons due to lectins and phytates, among other things contained in pulses. Irritable bowel syndrome (IBS) patients will experience this more often than others.

Enumerated below are the risks posed by consuming too many legumes:

  • Digestive Issues: People with delicate digestion can experience bloating, gas, or general discomfort when they eat foods rich in fibre, like beans.
  • Phytate Interference: Specific deficiencies require minerals such as iron and zinc, whose absorption is interfered with by phytates contained within lentils, etc., posing a challenge to the affected person.
  • Allergic Reactions: Other pulses, such as lentils or chickpeas, could be reactive if an individual has allergies to some legumes, including peanuts or soybeans.
  • Gout Flare-Ups: In high-risk persons, pulses’ purine content elevates uric acid levels, potentially leading to gout attacks.
  • Thyroid Concerns: Too much consumption of goitrogens found abundantly in beans could disrupt normal thyroid functions among susceptible groups of people.

In conclusion, incorporating pulses into your diet offers a plethora of health benefits. From promoting heart health and aiding in weight management to providing essential nutrients and contributing to sustainable food systems, the benefits of pulses are undeniable. Whether you enjoy lentils, chickpeas, beans, or peas, these versatile legumes can be easily incorporated into various dishes to enhance both nutrition and flavour.

FAQs about Benefits of Pulses