Guide to the health benefits of pulses

Pulses like lentils, beans, chickpeas and peas are simple, everyday foods that are very good for your health. They provide your body with important nutrients to stay strong and active. Pulses are easy to add to your daily meals.

The United Nations (UN) has dedicated 10th February as International Pulses Day to make people aware of the importance and benefits of pulses and legumes as a global food. In this article, we have listed down a few nutritional and health benefits of pulses.

What are pulses?

Pulses are the seeds of leguminous plants, like lentils, beans, peas and chickpeas. They are full of protein, fibre, vitamins and minerals. This makes them a healthy food option. Pulses are staples in vegetarian diets.

Are pulses good for health?

Yes, pulses are very good for health. They are rich in various essential nutrients and minerals. Research suggests that consuming 100 g or about 125 mL (half a metric cup) of cooked pulses is enough to get their dietary and nutritional benefits.

What is the nutritional value of pulses?

Below are the nutrients pulses offer:

• High in protein: Pulses are plant-based proteins that are good for growth and muscle repair.
• Rich in dietary fiber: They aid digestion, help prevent constipation and support heart health.
• Low in fat: Pulses contain very little fat, making them a healthy choice for weight management.
• Packed with complex carbohydrates: They provide steady energy and help maintain blood sugar levels.
• Source of essential minerals: Pulses contain iron, magnesium, zinc and potassium, which support various body functions.
• contain important vitamins: Especially rich in folate (vitamin B9), which is crucial for cell growth and development.

What are the health benefits of pulses?

Here are the health benefits of pulses:

1. Good for the heart

One of the primary health benefits of beans and pulses is keeping your heart in good shape. Consumption of pulses reduces your body's cholesterol level and thus helps improve your heart's health. Also, pulses usually contain high potassium and low sodium, which aids in regulating blood pressure.

2. Reduce the risk of diabetes

Pulses and legumes are ranked lower in the glycemic index, meaning they cause a minimal rise in your blood sugar level. Therefore, people who consume pulses regularly may have a lower chance of getting diabetes. And in case you already have diabetes, you can add pulses to your daily diet to regulate your blood sugar level.

3. Good during infancy and pregnancy

Pulses like beans and lentils are a rich folate source as they contain Vitamin B, which helps produce new cells. Hence, eating pulses can be very good during rapid growth stages, such as infancy and pregnancy. Growing children and pregnant women should thus include a fair amount of pulses in their daily diet.

4. May reduce the risk of cancer

Pulses are rich in antioxidants and anti-inflammatory agents, reducing cancer risk. Lentils also contain an element known as selenium, which decreases the rate at which a tumour grows. They also boost immunity and stimulate T cells' production, which helps in fighting diseases.

5. Control appetite

Pulses contain fibres and proteins, which are essential for the body. They supply the required starch to the body and create a feeling of satisfaction. This helps control the appetite of a person and prevents him/her from overeating, which in turn reduces the risk of obesity. Including pulses in your daily diet can be a great weight-loss strategy.

How to include pulses in your daily diet?

You can easily include pulses in your daily diet by adding them to salads, soups, curries or stews. Use lentils or chickpeas in your lunch or dinner, or enjoy sprouts as a healthy snack. You can also make dosas, parathas or chillas using pulse-based flours for variety. Rotating different types of pulses keeps your meals nutritious and interesting.

Who should avoid pulses?

People with certain health conditions may need to limit or avoid pulses. Those with digestive issues like irritable bowel syndrome (IBS) or bloating may find pulses hard to digest due to their high fiber content. Individuals with gout should also be cautious, as some pulses contain purines that can raise uric acid levels. Before changing anything in your diet, it is good to ask your doctor or dietitian.

Conclusion

Eating pulses every day is an easy way to stay healthy. They give your body important vitamins and minerals that help you grow, heal and fight off illness. These foods are especially good for children, pregnant women and older people.

Along with a healthy diet, it’s also important to be prepared for sudden medical emergencies with a health insurance policy. To buy a plan with the ideal coverage and premium, fill out the form provided on this page. You will get expert advice tailored to your needs.

FAQ

• Are pulses good for everyone?

Yes, pulses are healthy for most people, but those with digestive issues or gout should consult a doctor before including them in the diet.

• Why is health insurance important with a healthy diet?

Even with good nutrition, sudden health issues can happen. Health insurance helps cover unexpected medical costs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.