Overview of pulses.
In many cultures, pulses are considered "protein for the poor" and
their high nutrient content makes them ideal for vegetarians and vegans,
ensuring an adequate intake of protein, minerals and vitamins.
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| 10 reasons to consume pulses in times of crisis |
We see them every day: in the supermarket, at farmers' markets and
accompanying our favorite dish as a side dish. In many countries, they are
part of the cultural heritage and are consumed on a regular basis. In other
areas of the world, they are hardly used, except when consumed as a soup on a
cold winter's day.
However, these small, multicolored seeds have been one of nature's nutritious
foods since the beginning of time. Here's why:
- In their natural state, legumes are low in fat, and have no cholesterol, which can help, reduce the risk of cardiovascular disease.
- Pulses are also low in sodium. Sodium chloride, or salt, contributes to hypertension, and can be avoided by consuming low-sodium foods, such as pulses.
- They are an excellent source of vegetable protein.
- These small seeds are a good source of iron. Iron deficiency is considered one of the most common forms of malnutrition, and is one of the most common types of anemia. To improve iron absorption, it is recommended to combine legumes with foods containing vitamin C (e.g., adding lemon juice to lentil curry).
- Legumes are rich in potassium, a nutrient that contributes to heart function and plays an important role in digestive and muscular functions.
- Pulses are often considered one of the main foods rich in fiber, which is needed to improve digestive health and help reduce the risks of cardiovascular disease.
- Pulses are an excellent source of folate: a B vitamin, found naturally in many foods, essential for nervous system function, and especially important during pregnancy to prevent fetal abnormalities.
- Pulses can be stored for a long time and can therefore help to diversify diets, especially in developing countries.
- Pulses are low glycemic index foods. They help stabilize blood sugar and insulin levels, making them suitable foods for people with diabetes and ideal for weight control.
- Finally, legumes do not contain gluten in their natural state. This makes them an ideal choice for coeliacs.
Surprisingly, 100 grams of raw lentils contain a not inconsiderable 25 grams
of protein!
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| 10 reasons to consume pulses in times of crisis |
During cooking, legumes absorb a large amount of water: the protein content of
cooked lentils is reduced by about 8 percent. However, you can increase the
protein quality of cooked legumes by simply combining them with cereals, e.g.
lentils with rice.