A Visual Guide to Pulses

 Pulses are a type of legume, which means they're related to beans. They come in many different shapes and sizes with a wide range of colors. Pulses can be eaten fresh or dried and cooked for several hours until the whole bean is tender enough to eat. 

Pulses are often ground into flour, providing protein-rich meals for people who don't have access to meat or dairy products. These simple ingredients provide a lot of nutrients that we need every day like fiber, iron, folate and magnesium. They also contain B vitamins such as thiamin (B1) riboflavin (B2), niacin (B3), pantothenic acid (B5) and many more.

There are different types of pulses that can be used as an ingredient. Here we will take a look at five types of pulses, which are: 

Lentils : Lentils (Lens culinaris) belong to the legume family and include many varieties of beans including brown lentils, red lentils, black beluga lentils and green lentils. Lentil is an annual herbaceous plant which is grown for its seed pods. It first originated in the Near East about 10,000 years ago. In India they use dried lentil powder to make dal (lentil soup). There are various health benefits of using lentils like it helps to lower cholesterol level in blood, fiber content makes one feel full easily , soluble fiber lowers blood cholesterol. Lentils are also used to make nachos, falafel, kichadi, soups and stews.

Black beans : They belong to the legume family and are native to Western South America. It grows as a vine which climbs upon other plants or trees for support. These more often than not contain antioxidants that can offer health benefits when consumed regularly. 

Red kidney beans : Beans and pulses are part of "pulses" category of food items which  includes lentils, chickpeas and beans. These pulses are rich in folate (vitamin B9) and low in fat content. Red kidney beans are native to Mexico and Central America and were introduced to Africa during the 16th century by Spanish sailors. Red kidney beans have high protein content as compared to other types of pulses which makes it a good choice for vegetarians who cannot consume meat or fish. 

Black-eyed Peas : They belong to the genus Vigna geometriae subsp. unguiculata family, commonly known as cowpeas , black-eyed peas or split peas . They are one of the most consumed food that is used for human consumption all over the world because of their very  rich protein content. Black-eyed Peas are native to Africa and Asia, they are a staple diet in Latin American countries as well and have been introduced globally by the Africans who migrated to different parts of the world. They are available as fresh peas, dry edible peas or canned food. Black-eyed peas can be cooked with other ingredients like onions, garlic, carrots etc and eaten as soup (vegetable soup) or sometimes used in curries . 

Pigeon Pea : This is also known by its local names like arhar dal, tur dal , vatana , toor dal , thuvarali and kiul (in India), arroz doce (in Brazil), tan kow ( in China), goya (in Japan) and haiga (in Korea). This is an annual herbaceous plant which has a long history of cultivation in Asia. The plant grows up to 50 cm tall with slender stems. It can be used for savory dishes like dal, kichadi, curry, salads, stir-fry etc or sweet dishes like halwa, Sharbat etc . This pulse can also be cooked with different ingredients like green leafy vegetables , onions and garlic and used as a delicious soup. 

Chickpeas: These belong to the species Cicer arietinum subsp. intermedius family Leguminosae/ Fabaceae / Pigeon pea tribe and are native to eastern Africa and  southwestern Asia. They are one of the most popular pulses consumed daily all over the world. It is an excellent source of protein and fiber especially for vegetarians who don't consume meat products.

Benefits of eating pulses 

* Pulse eaters tend to have lower blood pressure, better heart health and higher bone density than non-pulse consumers. 

* Pulses are rich in vitamins, minerals and other nutrients such as magnesium, potassium and phosphorus that help maintain a healthy body weight and reduce risk of chronic diet-related diseases. * A recent study found that eating more pulses could help control type 2 diabetes. Researchers say pulse consumption is associated with lower levels of fasting insulin among adults with type 2 diabetes under medical management. This lowered insulin level may be related to an increased intake of dietary fibre from pulses reducing appetite for unhealthy foods. * People who eat at least one serving per week of  beans, chickpeas, lentils and peas have a 31% lower risk of developing type 2 diabetes than those who eat less than one serving per month. 

* Eating pulses improves blood lipids and insulin sensitivity. ​

* Pulses are also rich in antioxidant phytochemicals such as flavonoids, saponins and anthocyanins which benefit health by protecting against heart disease, improving bone density and preventing age-related diseases such as  Alzheimer's. 

* Pulses contain high levels of folate, which can help lower the risk or delay the onset of heart disease and stroke, protect against colon cancer and may even reduce breast cancer risk. 

* Pulses are also a source of iron that helps the body produce red blood cells that carry oxygen round the body via our bloodstream. This is vital for energy production and for several organs including the brain to function properly. Iron deficiency can lead to fatigue, shortness of breath and mental health problems including depression and anaemia. 

* It is estimated that more than two billion people worldwide suffer from high blood pressure - known as hypertension - which increases risk of cardiovascular diseases (CVD) such as stroke and coronary  heart disease. Eating pulses may benefit this as they are high in potassium, a mineral that helps lower blood pressure. 

* Pulses are also a good source of protein which is essential for growth and repair of body cells, to maintain healthy skin and hair, as well as for our immune system. Protein from pulses has been shown to help weight loss by increasing fullness and decreasing subsequent food intake. 

* Pulses are also a good source of protein which is essential for growth and repair of body cells, to maintain healthy skin and hair, as well as for our immune system. Protein from pulses has been shown to help weight loss by increasing fullness and decreasing subsequent food intake.

Pulses are a great source of protein, iron and fiber while also being an excellent replacement for meat in vegetarian diets. We hope you’ve learned something new about these little powerhouses today! If you're interested in purchasing some organically grown healthy pulses, visit our website Organicart where we sell them at competitive prices.