Welcome to the fantastic world of pulses! These are like the superheroes of our diet, ready to transform your health while preserving our precious planet. Food lovers, follow me on a journey where beans (red, white, black, azukis), lentils and chickpeas are transformed into culinary treasures.
Pulses, often overlooked, are real gems on our plates. As a fervent admirer of these little seeds, I regularly invite them to my table, hot or cold, for an unforgettable taste experience.
Health benefits: your new nutritional allies
- Essential proteins and nutrients: Pulses are a perfect combination of protein, fibre, iron, magnesium and vitamins, creating a nutritional symphony for radiant health.
- Weight and blood sugar control: If you’re aiming to maintain a healthy weight and stable blood sugar levels, pulses are your best allies. They provide lasting satiety and help prevent blood sugar spikes.
- Healthy heart: Studies confirm that regular consumption of pulses is associated with a reduced risk of cardiovascular disease. Their beneficial effect on reducing cholesterol and blood pressure makes them a wise choice for heart health.
Plant proteins: pulses + cereals, the winning combo!
Wisely incorporating legumes and cereals into your diet is a good strategy for obtaining complete proteins. Combining these two food groups, for example by combining beans with rice or lentils with wholemeal bread, provides a complete source of the essential amino acids needed for protein synthesis in the body. This practice is particularly beneficial for people following a vegetarian or vegan diet.
For fans of biochemistry:
- Pulses are rich in lysine, but can lack methionine, an essential amino acid.
- Conversely, cereals are generally rich in methionine but may be limited in lysine.
It’s not absolutely necessary to combine pulses and cereals in the same meal, but you should do so over the course of a day: 20-30% pulses and 70-80% cereals.
Environmental benefits: the green champions
- Low environmental impact: Growing pulses requires less water and resources than many other protein sources, reducing our environmental footprint.
- Benefits for the soil: Pulses have the ability to fix nitrogen in the soil, which improves soil fertility. This reduces dependence on chemical fertilisers and preserves our ecosystems.
Incorporating pulses into your diet: let’s make pulses cool!
- Add a touch of magic to your favourite dishes: Turn your usual dishes into feasts by adding chickpeas, lentils or beans. Complement your salads with roasted chickpeas, replace meat with lentils in your favourite dishes, or make a tasty bean soup. Salads, curries, tacos – everything becomes more delicious with a dose of pulses. The possibilities are endless!
- Cooking tips for easy digestion: Maximise the nutritional benefits of pulses by soaking them before cooking, or even letting them sprout. These simple techniques reduce ‘anti-nutrients’ such as lectins, phytates and tannins, and allow nutrients to be better absorbed. Soaking also reduces the compounds responsible for bloating, while sprouting increases the bioavailability of vitamins, enzymes and fatty acids. These methods reduce cooking time, improve the texture and even the flavour of pulses. Add spices such as cumin or turmeric for optimal digestion.
Conclusion
With this article, I hope that pulses will take their place regularly on your table from now on. By including them in your diet, you’re not only promoting your health but also helping to preserve our beloved planet. Whether you’re vegetarian, vegan, or simply concerned about your well-being, let yourself be seduced by these nutritional superstars and make every meal a delicious and sustainable adventure!
If you have recipes featuring pulses, share them in comments đ
Enjoy your meal!