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Health Benefits of Pulses

by
author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Health Benefits of Pulses
Pulses make a healthy alternative to meat sources of protein. Photo Credit Liquidlibrary/liquidlibrary/Getty Images

Pulses are part of the food grain family known as legumes and include foods such as chickpeas, peas, lentils, beans and peanuts. Pulses are an important source of nutrition throughout the world but are not a common component of the typical Western diet, according to the Linus Pauling Institute. Pulses are a good source of protein, fiber and essential nutrients, making them a healthy addition to your diet.

Good for Your Heart

Including more pulses in your diet may lower your risk of cardiovascular disease, according to the Linus Pauling Institute. Pulses are high in fiber. For example, a 1 cup serving of cooked lentils contains more than 15 g of fiber, meeting 60 percent of your daily value. The fiber in the pulses may improve heart health by lowering cholesterol levels. Pulses also are high in potassium. Including more potassium-rich foods in your diet can lower blood pressure by counteracting the effects of sodium.

Lower Risk of Diabetes

Pulses are a low-glycemic index food. The glycemic index ranks food on how it affects your blood sugar. Foods with a low glycemic index cause only a small rise in blood sugar, while foods with a high glycemic index cause a spike in blood sugar. People who include more low-glycemic foods in their diet have lower rates of diabetes. And if you already have diabetes, including pulses in your diet can make it easier for you to manage your blood sugar.

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High in Protein

Pulses also make a healthy and inexpensive source of protein. Most pulses do not provide all of the essential amino acids, making them an incomplete source of protein. But if you include other grains and vegetables in your diet, you should be able to meet all of your amino acid needs. Soy beans, however, are one of only a few plant foods that provide all of the essential amino acids, making it a complete source of protein like meat. A 1 cup serving of cooked soybeans contains 26 g of protein, while a 3 oz. portion of cooked chicken contains 24 g of protein.

Good Source of Folate

Pulses also are a good source of folate, a B vitamin needed to produce and maintain new cells. Folate is especially important during periods of rapid growth, such as pregnancy and infancy. Women of childbearing age need adequate intake of folate to limit their risk of having a child born with a neural tube defect. Folate content varies among the different pulses. For example, a 1/2 cup serving of cooked black-eyed peas contains 105 mcg of folate, and the same size serving of cooked great northern beans contains 90 mcg.

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References

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