Over the last few years, a wave of
plant-based trends, coupled with the International Year of Pulses in 2016, has
led to the humble pulse - more commonly known as legumes - increasingly being
seen for the nutritional powerhouses that they truly are. And as these trends
develop, their true potential and versatility is just now being discovered.
With Global Pulse Day on the horizon - 10th February 2018 - we've been looking at the
health benefits pulses provide and new ways in which to incorporate them into
our diet!
But first, what actually is a pulse?
Pulses belong to the wider legume
family, which is a group of plants whose fruit or seed is enclosed in a pod.
Pulses refer specifically to the dried, mature seeds of these plants and
include dry peas, beans, lentils and chickpeas. The term ‘legume’ includes
these dry varieties, as well as fresh peas and beans and is a more commonly
used term than pulses.
Many people are most familiar with legumes in the form of the much-loved
baked bean, but there are hundreds of different varieties of legume out there with
some of the most familiar including chickpeas, lentils, peas and beans - like butter beans, kidney beans,
cannellini beans and soybeans.
Legumes and pulses come in a variety of
shapes, sizes and colours and can be eaten in many forms including whole,
split, ground into flour, dried, canned, cooked or frozen.
Why are they so good for me?
Legumes are packed with a whole range
of essential nutrients, they are...
- An economical source of plant-based protein.
- Higher in protein than most other plant foods.
- Generally low in fat, and virtually free of
saturated fats.
- Rich in energy-giving carbohydrates, with a
low glycaemic index to help maintain blood glucose control.
- A good source of B-group vitamins including
folate, plus iron, zinc, calcium and magnesium.
- Abundant in fibre, including
both insoluble and soluble fibre,
plus resistant starch - all essential for maintaining good gut health!
There are many studies which show that
legumes offer significant health benefits including protection against
chronic diseases, assisting with weight management and helping to maintain good
gut health.
How much should I be eating?
Pulses like chickpeas, lentils and
kidney beans are full of nutrients, inexpensive and important for health and
well-being. We recommend aiming for 100g or ½ cup of pulses at least three
times a week to maintain good health.
So how do I add more legumes into my
diet?
Enjoying legumes as part of a
healthy habit is easier than you might think...
·
Use hummus instead of mayonnaise in a
sandwich
·
Substitute a mix of kidney beans and
red lentils for half the mince in your next spaghetti bolognaise or chilli
·
Mix in a handful of black beans or
lentils when cooking scrambled eggs
·
Try whizzing a handful of cannellini
beans into a fruit smoothie
·
Use mashed cooked brown lentils in a
nutty bliss ball mix
Why not try something new with these
legumes…
Chickpeas offer a creamy texture and mild taste and make a great base for
soaking up flavours.
Try something new with chickpeas: why not mix up your hummus with
additions like sundried tomatoes, feta or cooked sweet potato or why not try
the latest foodie trend, sweet hummus!
Black beans have a delicious meaty texture and make a great addition to
burgers or as a mince substitute in chilli.
Try something new with black beans: use them to add a fudgy texture to black bean brownies.
Lupins are slowly making their mark in the world of legumes due to their
incredible versatility - they can be eaten fresh and lupin flour and
flakes can be used to up the protein and fibre content when baking.
Try something new with lupins: use a mix of lupin flakes and oats for
a nutritious homemade muesli.
Top tips for prepping and
storing your legumes
·
Cooking dried legumes (or pulses) in
large batches is easy and cost-effective - simply freeze individual portions of
cooked legumes for up to three months for ready-to-use convenience.
·
When using canned legumes, rinse
contents thoroughly to reduce sodium content by more than 40%.
·
Soaking dried legumes for an hour or
two, or overnight if you have time, ensures that they're easier to digest and
maximises nutrient bio-availability. Split peas and lentils don't need to be
soaked.
·
Store cooked, cooled legumes in an
airtight container in the fridge for no more than 3 days - this applies whether
they're from a can or cooked at home.
With so many varieties to choose from,
there are many reasons to love your legumes - their health benefits,
versatility and abundance of nutrients being just a few. But however you choose to
eat them, know that whenever you do you’re making a significant contribution to
your health.
Visit the GLNC website for more information on the nutrition benefits of legumes, handy tips
and recipe inspiration.
