Pulses (beans, peas, and lentils) have been consumed for at least 10 000 years and are among the most extensively used foods in the world. A wide variety of pulses can be grown globally, making them important both economically as well as nutritionally. Pulses provide protein and fibre, as well as a significant source of vitamins and minerals, such as iron, zinc, folate, and magnesium, and consuming half a cup of beans or peas per day can enhance diet quality by increasing intakes of these nutrients. In addition, the phytochemicals, saponins, and tannins found in pulses possess antioxidant and anti-carcinogenic effects, indicating that pulses may have significant anti-cancer effects. Pulse consumption also improves serum lipid profiles and positively affects several other cardiovascular disease risk factors, such as blood pressure, platelet activity, and inflammation. Pulses are high in fibre and have a low glycemic index, making them particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels. Emerging research examining the effect of pulse components on HIV and consumption patterns with aging populations indicates that pulses may have further effects on health. In conclusion, including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases. Long-term randomized controlled trials are needed to demonstrate the direct effects of pulses on these diseases.
Pulses are one of the primary sources of protein for vegetarians. And not just protein, pulses are also a rich source of fibre, healthy carbs, vitamins and minerals that are important for your overall health and well-being.
This is an occasion to increase awareness of the nutritional benefits of pulses and their contribution to achieving a planet without hunger and a healthy food system through sustainable food production.
BENEFITS OF PULSES
Pulse grain is the edible seed from the pod of a legume crop that is grown for human consumption.
Pulses include chickpeas, lentils, peas, faba beans, mung beans and other legume crops. Pulses
contain a wide range of nutrients, including carbohydrate (sugars and starches), dietary fibre,
protein, unsaturated fat, vitamins and minerals, as well as non-nutrients, such as antioxidants and
phytoestrogens.
- Pulses are high in dietary fibre – important for healthy bowel function.
- Pulses contain soluble fibre – lowers blood cholesterol.
- Pulses have a low glycaemic index or GI (<55) – lowers glucose and insulin levels.
- Low GI foods are recommended to avoid hyperglycemia and/or increaseds in blood insulin
levels – risk factors for cardiovascular disease, mortality, and type 2 diabetes. - Pulses contain antioxidants – vitamin E, selenium, phenolic acids, phytic acids, copper, zinc
and manganese. - Pulses have Phytoestrogens – may help in the prevention of hormone-related cancers, such
as breast and prostate cancer. - Pulses are good sources of folate – useful in the prevention of diseases, such as heart
disease, cancer. The B vitamin folic acid significantly also reduce the risk of neural tube
defects (NTDs) like spina bifida in newborns. - Chickpeas, Faba beans, Lentils contain saponins – lower blood cholesterol.
- Pulses are gluten-free – they offer a great variety for those on a gluten-free diet (eg for
Celiac disease, a gastro-intestinal disorder). - Pulses suit a vegetarian diet when combined with other foods – need a Vitamin C source for
iron absorption; grains, nuts or rice to balance the essential amino acids (methionine and
lysine).
