Pulses are the edible seeds of plants in the legume family and always grow in pods. Beans, lentils, peas and chickpeas are a staple in diets all over the world for example Indian dal, traditional Chinese and Japanese foods using mung, adzuki and soya (edamame) beans, Mexican bean chilli and burritos, Spanish fried beans, African rice and bean dishes, British mushy peas and a myriad of European lentil and pea recipes.
Apart from being very nutritious and super sustainable, pulses also have some splendid effects on our health. The Food and Agriculture Organization of the United Nations declared 2016 as the International Year of Pulses in order to increase public awareness of their nutritional benefits and to highlight how sustainable their production is.
Little wonders
Pulses are a great source of protein, complex (healthy) carbohydrates, several B vitamins, vitamin K, calcium, potassium, iron and zinc. They offer an excellent nutrition package and that’s why they are a part of most traditional cuisines across the world.
Thanks to their protein and complex carbohydrates including fibre, they help stabilise blood sugar and, because of that, are great at preventing and managing type 2 diabetes.
Beans and lentils contain natural phenolic compounds and carotenoids that are responsible for their colour but are also powerful antioxidants and have anti-inflammatory properties. Brown, black and red colours mean significantly more of these than pale colours, such as white, yellow and light green. These pigments and their health-protective properties have been linked to a lower risk of cardiovascular disease, type 2 diabetes and even cancer.
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