Top 10 Health Benefits of Pulses

Indian cuisine is incomplete without dishes served with different types of pulses. While people prefer this food item due to its deliciousness, versatility and affordability, they cannot but agree with the benefits this food item brings with it.

In this piece, we are going to discuss various health benefits of pulses, but before delving deep into the benefits, we will take a quick halt to know what exactly vibrations are? So, stay tuned!

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What Are Pulses?

Pulses refer to the dry, edible seeds of the pod. They belong to the legume family (legumes are plants that usually grow into pods). Pulses include beans, lentils, peas and other seeds in beans or lentils.

Now that individuals know about pulses, let’s move on to learn about health benefits, i.e. the nutritional value of pulses. Read along!

What Are the Health Benefits of Pulses?

Following is discussed the importance of pulses in human nutrition,

1. Good for Healthy Heart

One of the prime health benefits of pulses is that it helps to keep heart health in good condition. Individuals who add pulses to their diet have reduced their chances of cardiovascular disease.

Pulses come with a lesser amount of fat and cholesterol, which means they can reduce cholesterol-based heart disease. Thus the chance of heart attack also decreases. Further, pulses contain a high level of potassium and a low amount of sodium which aids in keeping blood pressure levels in check.

2. Looks After Blood Sugar Levels

Pulses and legumes rank in the lower position of the glycemic index. This indicates pulses will lead to a nominal rise in blood sugar levels when consumed.

Hence, it is clear that the pulses’ nutritional benefits and daily intake will allow individuals to keep diabetes at bay. If individuals are already diagnosed with diabetes, they can add pulses to their diet to regulate blood sugar levels.

3. Great for a Healthy Gut

The discussion of pulses and their benefits is incomplete without focusing on gut health. Pulses have four times more fibre than brown rice.

Fibre is an essential part of a balanced diet and contains soluble and insoluble fibre. While soluble fibre aids in regulating blood sugar levels and reducing cholesterol, insoluble fibre helps in digestion and takes care of digestive health. Thus, it is clear that the presence of insoluble fibre helps to support a healthy gut.

4. Helpful in Controlling Appetite

Pulses are a good source of fibre, protein and complex carbohydrates, essential for health. These food items provide the necessary starch to the body, and the presence of low fat creates a feeling of fullness when consumed in a required amount. Moreover, pulses boost slow-burning energy, which means they will provide energy for a long duration compared to fast energy sources like sugar.

This nature of pulses aids in controlling appetite. Thus, individuals can stop themselves from overeating and eliminate the chances of getting obese. Individuals can add pulses for weight loss along with energy-restricted diets.

5. Rich Source of Nourishment

Pulses are a rich source of fibres, protein, antioxidants, complex carbohydrates. These food items are packed with minerals such as calcium, potassium, magnesium, iron and vitamin B, niacin, thiamine. The human body needs these nutrients to function properly.

Iron is essential for growth and development. The human body uses iron to make haemoglobin that carries oxygen from the lungs to all parts of the body. Black beans (pulses) have more iron than 3 ounces of steak serving. These are cheaper, and individuals can add these food items to their diet to get the maximum level of nutritional benefits.

6. Reduces Risk of Cancer

As stated earlier, pulses are packed with antioxidants and anti-inflammatory properties, which helps to lower the chances of cancer.

Studies show that components like selenium form pulses aid in reducing the rate of tumour growth. Additionally, it enhances the immunity system, which in turn helps to fight diseases.

7. Beneficial for Pregnant Women

Pulses are highly beneficial for pregnant women. These food items are a rich source of iron. Studies show that consuming pulses reduces the risk of neural tube defects in women during pregnancy. Additionally, adding pulses to the diet helps to increase red blood cells production.

8. Lowers Risk of Chronic Diseases

Nutrients in pulses help to manage blood sugar and diabetes, and other associated health issues that may arise from uncontrolled levels of blood sugar.

These food items are rich in antioxidants that help to ward off free radicals (generated during metabolism). If the human body does not get the required antioxidants, it becomes susceptible to disease. Thus, consuming pulses can boost the immune system and prevent chronic diseases such as diabetes, obesity, and cardiovascular disease.

9. Enriched With Plant-based Protein

Pulses contain a high amount of amino acids, making them a good protein source. Protein is essential to increase strength and healing capacity. Individuals engaged in an intense physical activity must add healthy pulses along with some other dairy products to ensure maximum supply of protein.

Plant-based protein-rich pulses complete the diet chart of vegans. Individuals who follow a vegan diet can gain 15 gm of protein from a cup of pulses. The protein present in pulses is usually a low-fat type when compared to other sources of protein such as fish, meat and several types of nuts; hence chances of fat-related disease are also reduced.

10. Rich Source of Folate

Pulses are rich in folate as they contain Vitamin B which helps in the reproduction of cells. As a result, pulses are essential for infants and growing children.

With such a thorough discussion on the health benefits and uses of pulses, we have reached the end of this piece. Read the details carefully, and do not forget to include pulses in your diet!