pulses
For people in Pakistan and India and many parts of the world, pulses are the most sustainable, affordable, and versatile food item. Pulses are indeed a part of the legume family. Legumes are any plant that grows in pods. Pulses, however, are the dry edible seeds found within the pod. They are hailed as a consistent source of proteins and often referred to as a superfood due to their rich content packed into small seeds. These tiny, multi-coloured seeds are loaded with protein, fibre, vitamins, and minerals, which makes them an overall powerhouse among the food. An essential ingredient of a diet plan in health-conscious people, pulses are gluten-free and a great source of nutrients in a vegetarian diet. They help to generate an enough amount of energy in the body. Pulses are also known as poor man’s food because of their low cost and availability. However, the benefits of pulses are on the higher side than the expensive supplements of proteins.
A rich source of protein: Proteins play a vital role in enhancing our body's overall strength and improving its repairing and maintenance power. Pulses are packed with nutrients and have a high protein content, making them an ideal source of protein. You can also add pulses to soups, casseroles and meat dishes to add extra texture and flavour.
A great way of losing weight: Including pulses in your daily diet can be a great weight-loss strategy. Pulses are also a starchy food and contain fibres and iron, which are essential for the body. They supply the required starch to the body and create a feeling of satisfaction. This helps in controlling the appetite of a person and prevents him/her from overeating. Pulses promote steady, slow-burning energy while their iron content helps to transport oxygen throughout the body. High in fibre, they also help in keeping the digestive tract clear.
Keep your heart in good shape: People who consume foods that contain all types of nutrients like pulses and legumes have fewer chances to suffer from cardiovascular problems. Consumption of pulses reduces your body's cholesterol level and thus helps in improving your heart's health. Also, pulses usually contain high potassium and low sodium, which aids in regulating blood pressure.
Reduces blood sugar levels: Despite having complex carbohydrates, pulses are low on the glycemic index (GI), which means that they do not let the glucose levels increase in your body.
And in case you already have diabetes, you can add pulses to your daily diet to regulate blood sugar level. They are also high in antioxidants that fight off free radicals and keep the immune system healthy to prevent several diseases.
Good for pregnant women: Pulses are rich in folate and iron that help pregnant women to keep their requirements up to the mark. Including pulses in your daily diet helps to stimulate the production of healthy red blood cells. Some studies suggest it may help to prevent neural tube defects in women during their pregnancy.
We tend to use pulses in more traditional dishes but you can easily add them to a wide variety of meals, particularly if you want to increase your protein intake. Blend them into thick, creamy sauces or dips; add them to just about any soup, casserole or salad; fry them with spices for a tasty topping to savoury dishes; blend or mash them and use in sweet baking; use them as a replacement for meat in many ‘meaty’ recipes; or roast them for a handy snack.
As a result of their nutrient content and other properties, pulses can play a role in several special diets:
Gluten-free diet: Pulses contain no gluten; therefore, people with celiac disease can use chickpeas, lentils or peas as an ingredient in recipes.
Diabetic diet: For people with diabetes, consuming lentils, peas and beans may help with blood glucose management. Compared with some other carbohydrate sources, pulses have a lower glycemic index.
In recent years, interests in pulses as a sustainable food source have grown notably for various reasons. They are low in fat, packed with nutrients and rich sources of proteins and soluble fibre. During the Great Depression in the U.S., beans were called poor man’s meat and saved many lives thanks to their nutritional value and low price. The high nutritional value of pulses makes them ideal foods, specifically in regions where access to meat and dairy products are challenging for economic, distribution and marketing-related obstacles.
Every year, February 10 is marked as World Pulses Day by of the United Nations (FAO) to raise awareness about these valuable food resources. The day is a designated United Nations global event to recognise the importance of pulses (chickpeas, dry beans, lentils, dry peas and lupins among others) as a global food. The day was first celebrated in 2019, while the year 2016 was entirely dedicated for the purpose as an International Year of Pulses.
The day puts the spotlight on the nutritional benefits of pulses and their contribution to sustainable food systems. The use of pulses has been listed by the Sustainable Development Goals of the UN under Zero Hunger as these superfoods are looked upon as one of the tools to eradicate hunger and poverty from various parts of the world.
The day is a recognition of the decisive role that pulses can play in achieving the comprehensive, far-reaching and people-centred set of universal and transformative goals and targets of the United Nations’ 2030 Agenda for Sustainable Development, a plan of action that seeks to strengthen universal peace.
