So, what exactly is meant by pulses, beans and legumes? Put simply pulses are the edible seeds formed in pods on legume plants – these may be beans, lentils or peas. There are many types of these highly nutritious seeds including:
● kidney beans
● cannellini beans
● peas
● fava beans
● navy (haricot) beans
● chickpeas
● lentils
These have a remarkably diverse content of essential nutrients including:
● both soluble and insoluble fibre
● protein
● carbohydrates
● folate
● B vitamins
● essential elements such as iron, copper, magnesium, manganese, zinc, and phosphorous
Being plant-based they are additionally low in fat content, virtually free of saturated fat and are cholesterol-free.
What are the specific natural health benefits of eating legumes?
● prevention of cardiovascular disease – legumes contain fibre, folate and phytochemicals – all of these being protective of heart health. Additionally, the fibre content will naturally reduce blood cholesterol
● promoting digestive health – legumes through their fibre, starch and oligosaccharide content are good for digestive health and act as prebiotics, providing nutrition for healthy bacteria within the gut
● prevention of type 2 diabetes – legumes benefit from a low glycaemic index and a high natural fibre content, bothy of which may facilitate lowering blood glucose and prevent the onset of type 2 diabetes
● promoting weight loss – The protein and soluble/insoluble fibre content of legumes may increase feelings of fullness while eating. Additionally, only approximately 40% of fibre within food is actually digested which reduces the total calorie intake. The fibre content of legumes slows the pace of chewing and slows digestion taking place within the stomach – both of these factors may lead to feelings of fullness.
Check out my recipes for chickpea curry and vegetable tagine for delicious ways to incorporate legumes into your diet!