Benefits of pulses and a few essential pulses to incorporate into your diet.

Posted on July 21st, 2023 07:00 PM

When it comes to nutrition, we are often enticed by exotic superfoods and diets. However, some of the most extraordinary health benefits can be found right in our humble kitchens, in the form of pulses. Often overlooked, pulses are small but mighty nutritional powerhouses that deserve a spotlight. Pulses are easily available in almost every Indian Kitchen and are used in making many delicacies. From salads to curries, that are endless varieties that can be made with these legumes. Re:fresh has a range of wholesome dal and pulses cultivated with nature’s touch. Let's dive into the world of pulses, discover the wonders they hold for our well-being and also, let’s know about some of the essential pulses that you must include in your diet.

What are pulses?

Pulses are a diverse group of edible seeds that belong to the legume family. They include chickpeas(dals), lentils, peas, and various types of beans. These unassuming legumes have been a dietary staple for centuries in many cultures across the globe. They are not only affordable and readily available but also versatile in the kitchen, making them a valuable addition to any diet.

Nutritional profile:

While pulses may be small in size, their nutritional content is nothing short of extraordinary. They are an excellent source of various essential nutrients like:

  • Proteins
  • Essential amino acids
  • Fibres
  • Carbohydrates
  • Antioxidants like polyphenols
  • Folate and iron
  • Minerals such as calcium, zinc, magnesium, potassium

Health benefits of consuming pulses:

As we know, pulses are the storehouse for nutrients as their healthy content can help in keeping your health robust. Some of its amazing benefits are:

Nourishing addition.

Pulses are a great source of protein, fibre, antioxidants, iron, magnesium and amino acids. They add essential nutrients to your diet which help in boosting your immune system.

Might control appetite.

Pulses are fibre that reach food and are also, rich in protein, complex carbohydrates and low in fats. These nutrients offer the required starch to the body and keep the stomach fuller for longer and thus avoiding overeating. As the appetite stays under control, it will in turn help you with weight management.

Might manage blood sugar.

One of the most significant benefits of pulses is their ability to help manage blood sugar levels. Their low glycemic index means they cause a gradual and steady increase in blood sugar, making them a favourable choice for individuals with diabetes or those aiming to prevent blood sugar spikes. The soluble fibre in pulses slows down digestion and the absorption of carbohydrates, promoting better blood sugar regulation.

Might shield against chronic diseases.

Incorporating pulses into your diet can be a powerful way to protect your heart and reduce the risk of various chronic diseases. The high fibre content in pulses aids in lowering LDL cholesterol levels, thereby promoting heart health. Additionally, their rich array of antioxidants, vitamins, and minerals support overall well-being and strengthen the immune system.

Might combat cancer.

The fight against cancer begins at our plates and pulses can play a crucial role in this battle. Studies have shown that the phytochemicals present in certain pulses, such as chickpeas and lentils, possess potent anti-cancer properties. These compounds neutralize free radicals, which are responsible for damaging cells and potentially leading to cancer development.

Contains nourishing Body Tonics.

In traditional medicine, pulses are often revered as "tonics" for the body, and for a good reason. They are excellent sources of plant-based protein, making them an ideal choice for vegetarians and vegans to meet their protein needs. Pulses are also rich in essential minerals like iron, zinc, and magnesium, vital for maintaining energy levels, supporting cognitive function, and boosting overall vitality.

Pulses that Should be Part of Your Diet.

Now that we've explored the myriad benefits of pulses let's take a closer look at some specific varieties that should find a prominent place in your diet:

Moong (Mung Beans) .

Loaded with nutrients like folate, potassium, and vitamin B6, moong beans are a popular choice in many Asian cuisines. They are a gentle option for those with sensitive digestive systems and are perfect for sprouting.

Horse Gram (Kulthi) .

Commonly consumed in India, horse gram is known for its exceptional iron and protein content. It is a boon for those looking to boost their iron levels and improve overall stamina.

Rajma (Red Kidney Beans) .

Rajma is a beloved ingredient in many North Indian dishes, providing a healthy dose of fibre, protein, and essential minerals.

Moth Whole (Matki) .

This lesser-known pulse is a treasure trove of vitamins and minerals, including vitamin B6, calcium, and magnesium, which are essential for bone health.

Black Urad (Black Gram) .

Widely used in Indian cuisine, black urad offers a significant protein punch along with essential fatty acids that benefit heart health.

Chana Dal (Split Chickpeas) .

High in fibre and protein, chana dal is a versatile pulse used in various savoury and sweet dishes.

Summing it up:

Pulses are not just ordinary legumes; they are nutritional powerhouses that offer a wide array of health benefits. By including pulses like moong, horse gram, rajma, moth whole, and black urad in your diet, you can experience improved heart health, better weight management, and enhanced overall well-being. Shop dal and pulses from Re:fresh and let these tiny wonders weave their magic into your meals and experience the delicious journey to a healthier you!

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