By: Sanaz Baradaran, RD
Pulses are one of the most popular food trends recently and I happen to be a big fan. Of course as a child I never liked pulses. Even as an adult I always tried to avoid them! Being a dietitian and learning about all the benefits of pulses, I’ve found ways to include them in my diet without hating them … in fact, I enjoy eating pulses! I have highlighted some of the well-researched benefits of pulses.
- a number of studies show that cooked beans lower circulating LDL cholesterol (this is the “undesirable” cholesterol)
- including a good amount of pulses in your daily diet may help in lowering blood pressure
- high LDL levels and high blood pressure are both risk factors for heart diseases – this means that pulses could serve to protect you against heart disease
- pulses have a “low glycemic index” – this means that the carbohydrate content of pulses is slowly broken down and released into the blood, causing a very gradual increase in blood sugar levels
- low glycemic index food items are great choices for those concerned with controlling their blood sugar levels (such as those who have diabetes)
- pulses help you feel full, which makes them a great choice, specially for those who are trying to lose weight
- the high fibre content of pulses promotes gastrointestinal health
- some studies have shown that pulses protect individuals from ulcerative colitis (inflammatory bowl disease)
- pulses also contribute to healthy gut microbiomes (i.e. bacteria in the gut) – there is a lot of research being done in this area which supports the importance of a healthy gut microbiota
- Add cooked black beans or kidney beans to an omelette, stew or to your pasta sauce.
- Toss cooked lentils, chickpeas or beans into your salad.
- Spread sandwiches with hummus.
- Make more chilli and lentil soup!
- Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nutritional and health benefits of pulses. Applied Physiology, Nutrition, and Metabolism, 39(11), 1197-1204.
- Rizkalla, S. W., Bellisle, F., & Slama, G. (2002). Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. British Journal of Nutrition, 88(S3), 255-262.
- Schwartz, R. (2013, April 19). The perks of pulses | Diabetes Canada. Retrieved from https://www.diabetes.ca/publication…