Inexpensive, nutritious, good for health, pulses are however the great forgotten of our plates. Here are arguments to put them back in the spotlight and tips for consuming them.
Legumes, more commonly known as pulses, include plants such as beans, peanuts, broad beans, lentils or chickpeas. Their health benefits are undeniable, and these foods should take an important place in the diet.
Legumes are low in fat and high in protein, while they are high in fiber and complex carbohydrates. They are packed with vitamins and minerals like iron, magnesium, zinc, folic acid (B11), thiamine (B1) and niacin (B3).
Legumes also contain a lot of potassium. The potassium content of pulses is higher than that of fruits and vegetables. Just like dried fruits, 100 g of pulses provide about 1 g of potassium, a mineral that almost everyone lacks.
Contrary to popular belief, pulses do not significantly increase blood sugar levels. In pulses, starch is primarily responsible for raising blood sugar levels. But, the starch in vegetables is mostly present in the form of amylose, a form that the body digests slowly. Vegetables therefore have a low glycemic index.
In addition, a significant part of the starch (20%) is not at all digestible. Thus, the carbohydrates in pulses are absorbed slowly: the rise in blood sugar is slow, spread over time, especially as soluble fiber slows the increase in glucose levels in the blood.
Consuming legumes has been shown to lower bad (LDL) cholesterol, a risk factor for cardiovascular disease. Their insoluble fibers facilitate transit.
They are low in calories, while they quickly trigger satiety, which is maintained for a long time, which can help with weight control. There are indications that the consumption of legumes may decrease the risk of developing colon cancer.
How to consume them?
There is no shortage of ideas for cooking pulses. The ones tastier than the others.
Green lentils you can eat them in salads for example.
Red lentils are excellent for soups.
You can also eat chickpeas in salads, add to your vegetable dishes such as ratatouille for example,
and without forgetting the hummus!
It is a must oriental delicacies.
As for beans, to chang a little find simple and tasty recepies ! In winter we don’t want to eat cold. So why not let yourself be tempted by a chili con carne
Not only is it a delight, it sticks to the body! you don't risk cravings after that!
Now that you are well informed, you have no more excuses, I remain at your disposal, if you have any questions, need culinary ideas, advice contact the email box or simply through our social networks
Written by Nazira Jasar
Blogger/ Nutritionnal advisor