Health Benefits of Pulses: A Guide to Nutrition with Lentils

Pulses are a type of seed that grows within pods, also known as legumes. This plant-based food is a rich source of vitamins, dietary fibre, protein and more. Not just this, it has been found that the pulses contain phytochemicals which can help in reducing the risk of various diseases such as cancer. Below is the table explaining the nutrients available in 100 g of cooked lentils.

It is no mystery that this plant-based protein is rich in amino acids, which makes it a good source of protein. Protein is crucial for the human body as it improves the healing capacity and provides strength.

Other than this, pulses are packed with minerals such as thiamine, iron, potassium and more, which are required by the body to function correctly. Some of the widespread health benefits of pulses are listed below:

Reduce Risk of Diabetes- One of the significant health benefits of pulses is it reduces the risk of diabetes. It has been found that legumes have a lower glycemic index, which helps in maintaining blood sugar levels. Those who have added pulses to their diet have a meagre chance of getting diabetes.

Possess Antioxidant Properties- Another popular benefit of pulses is it has antioxidant properties. Various legumes, such as beans, lentils, etc, are rich sources of polyphenols, which are necessary elements for antioxidants. The human body needs antioxidants as they fight with free radicals.

Supports Digestive System - Pulses are also suitable for digestive systems as it is rich in probiotic fibre. These are the necessary nutrients that are beneficial for gut bacteria and enhance digestive function.

Helpful for Pregnant Women - Further, including pulses in pregnant women's diet can help in improving their iron intake. It has been proven that pregnant women who consume pulses have minimal risk of neural tube defects. Further, it also increases the red blood cell count in women.

Control Appetite - One of the challenging things in today's era is controlling appetite. However, pulses are rich in vitamins, fibre, complex carbohydrates and many more that provide necessary starch to the body. This starch creates a feeling of fullness in the body. Other than this, pulses provide energy for a longer duration since they burn slowly inside the body compared to fast energy sources such as sugar.

Supports Heart Health - Another health benefit of pulses is it supports heart health. It has been found that pulses have a lesser amount of cholesterol and fat, which reduces the risk of heart disease. Other than this, it also has a low sodium and high level of potassium which helps in managing the blood pressure level.

Source of Folate - Lastly, another nutritional benefit of pulses is it is rich in folate which helps in the reproduction of cells. Many health practitioners suggest adding pulses to children's and infants' diets because of this.

Pulses should be soaked and sprouted first before cooking. The reason for soaking the pulse is it also contains various anti-nutrients, which can cause indigestion, bloating and gas.

The soaking or sprouting process assists in assimilating the amino acid and reducing anti-nutrients. This helps in increasing the effects of micronutrients and proteins in pulses.

Further consumption of pulses should be done in appropriate quantities. Excessive quantities of pulses can lead to various health issues, such as constipation and flatulence.

It is suggested by dieticians to intake plenty of liquids to avoid the constipation problem after the intake of pulses. Other than this, it is suggested to consume smaller amounts of pulses at each meal.

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Pulses is a food that is packed with various health benefits. Protein and micronutrient-rich pulses are an essential element of a balanced diet. Other than having a balanced diet, it is advisable to avoid processed food and do regular exercise to keep yourself healthy.

Which pulse has the highest protein?

The pulse which has the highest protein is fava beans, which have around 26.12g of protein per 100 g serving. It is known as the powerhouse of nutrients because it is rich in protein, fibre, vitamins and more.

Which vitamins are present in pulses?

Pulses are known to be a source of protein, minerals and vitamins. The vitamin that is present in pulses is Vitamin B6.

Which are the healthiest pulses?

Some of the healthiest pulses are lentils, chickpeas, kidney beans, soybeans and more.