Lately I’ve been hearing a lot about pulses – that they’re the new “it” food of 2016. I’ve heard that they provide ample health benefits and are replacing things like quinoa, kale, and other exotic-sounding foods (that are bound to be hard to find and expensive) as the new life-changing power food. The word itself is ugly, and reminds me of a beating heart, and something that I definitely do not want to eat. I will be the first to admit that I actually had no idea what a pulse is. Have you heard of them? I was additionally reluctant to research them to find another nutrition fad that seems utterly ridiculous to me (sorry, Bulletproof coffee fans). But, I must say, I was pleasantly surprised to learn what pulses actually are, and to find that I’ve actually been eating them fairly regularly throughout my entire adult life.
What is a pulse?
A pulse is the dried seed portion of a legume. A legume is a plant whose fruit is enclosed inside a pod. Common legumes include soy, peanuts, and peas. Therefore, examples of a pulses are basically dried legumes. The most common types of pulses include dry lentils, chickpeas, dried peas, and dried beans.
What are the nutritional benefits?
Pulses are a filling part of any meal due to their high fiber and protein content. They are also very low in fat, so they’re a good choice to incorporate into your daily life if you’re looking to lose weight. The high fiber content helps protect against cardiovascular disease by lowering blood cholesterol levels. High fiber also helps to stabilize blood sugar levels by preventing spikes in blood sugar (which will later cause you to crash). Pulses contain a lot of protein for a plant source. For instance ½ cup of lentils contains approximately 9 grams of protein – more than an egg, which contains only 6 grams. Pulses are also nutritionally dense; they pack in a lot of different vitamins and minerals that are essential for energy production and metabolism in a very small package and for not a lot of calories. Pulses deliver a high amount of B-vitamins, folate, thiamin, and niacin, which are all important for neurological function and for energy fuel. The one downside to pulses? They may cause some gastrointestinal discomfort when eaten in large amounts, or if you’re not used to eating them all of the time. If you want to increase your pulse intake, add them into your diet slowly, and make sure to drink plenty of water to help things move through your digestive system smoothly.
How can I eat more pulses?
If you don’t feel like eating straight up beans, you can incorporate more pulses into your diet by eating foods that already contain them! Good sources include hummus, bean spreads, chili with beans, lentil soups, and dips. If you don’t care to be adventurous, you can add lentils, peas, and beans straight into your salad in place of higher-fat meat toppings. I personally love making a baked sweet potato and topping it with black beans, plain Greek yogurt, shredded cheddar cheese, and salsa for a cheap and SUPER filling dinner.
So, there you have the new, fabulous, exotic, and trendy food of 2016. As you can see, they’re really not so scary! Do you normally eat pulses? What’s your favorite way to get in these nutrition superstars?