2024-02-17 18:00:48
Having trouble finding tasty and nutritious snacks? If so, pulses might just be your answer! Not only are they nutrient dense and full of vitamins and minerals, but they also have amazing health benefits. In this article, we’ll delve into the many benefits of eating pulses as part of a balanced diet. We will also see what the eating behavior of the French reveals and what recommendations to consider to get the maximum nutritional benefits from this type of food. Whether you’re vegan or vegetarian and looking for alternative sources of nutrition, or simply want to improve your health, read on to get all the answers about delicious and healthy pulse options that might be right for you!
Dried vegetables: The main benefits.
Their high fiber content.
Fiber supports good digestion by keeping your bowels regular and promoting good gut health. They also help reduce cholesterol levels and the risk of cardiovascular disease. Eating pulses can also help you feel fuller longer, which can help you lose weight.
Their richness in proteins.
Proteins are essential building blocks of our body and are necessary for muscle growth and repair as well as energy production. Eating enough protein can help prevent the loss of muscle mass that occurs with age or illness. Pulses contain all nine essential amino acids that our bodies need but cannot produce themselves, making them an excellent source of plant-based protein.
Their contribution of essential micronutrients.
The micronutrients present in pulses are also very beneficial for health. Micronutrients such as B vitamins, folate, zinc, magnesium, manganese and iron play an important role in maintaining overall health by helping to regulate hormones, produce energy, strengthen the immune function and even combat depression and anxiety disorders thanks to their effects on neurotransmitters in the brain!
Their antioxidant and anti-inflammatory power.
Eating legumes also provides us with an array of antioxidants with powerful anti-inflammatory properties that may help protect against various forms of cancer, such as colon cancer, as well as oxidative damage caused by free radicals in the body, which can lead to premature aging or other health complications over time. The polyphenols found in pulses have been shown to reduce inflammation throughout the body while providing protection against certain viruses like the influenza A virus subtype H1N1 (swine flu).
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Their richness in complex carbohydrates.
Pulses are an excellent source of complex carbohydrates, providing slow-release energy throughout the day. They are therefore ideal for athletes or anyone looking to maintain their energy levels over an extended period of time. Pulses also have a low glycemic index, which helps maintain blood sugar levels. They are therefore beneficial for people with diabetes or prediabetes, as well as those trying to manage their weight.
Their versatility.
In addition to the nutritional benefits mentioned above, pulses are incredibly versatile. They can be easily incorporated into virtually any recipe and provide a taste sensation like no other ingredient. From curries to soups, salads and stews, whatever dish you’re making, you’ll find a suitable variety of legumes! They are also very economical since they often cost just pennies per serving, making them popular with budget-conscious consumers.
However, despite all these exceptional benefits, dried vegetables occupy a minimal part of French meals.
According to the annual study of dietary behavior carried out by CRÉDOC, only 30% of French people reveal that they consume dried vegetables at least once a week, compared to 40% who believe they do not appreciate them for their taste, generally young people between 18 and 24 years old. . While 34% do not know how to cook them, especially those surveyed between 25 and 34 years old. While 53% of major consumers of pulses are people aged 75 and over. Which leads us to review the recommendations related to the consumption of dried vegetables for optimal well-being and health.
Dried vegetables: Recommendations.
According to INSERM nutritional recommendations, dried vegetables, such as beans, peas, lentils and chickpeas, should be included at least twice a week in a healthy diet. This type of vegetable can have several benefits like those mentioned above. Consuming 50g of legumes per day or 350g per week is a general recommendation for optimal health benefits.
Consuming 56 g of cooked pulses per day approximately corresponds to the recommended daily allowance (RDA) of protein for adults, which is 0.8 grams per kilogram of body weight. Additionally, pulses are particularly helpful for vegetarians and vegans who may have difficulty meeting their RDA through other food sources alone. Diets high in pulses like the Mediterranean diet have been linked to a lower risk of heart disease and diabetes due to their ability to regulate blood sugar and reduce the risk of developing AMD (macular degeneration) by 41%. age).
As they are rich in iron and zinc, pulses can provide a significant amount to meet our recommended daily intake and avoid deficiencies. For example, 100g of lentils can provide up to 59% of the RDA of iron and 29% of the RDA of zinc, which could play a role in maintaining healthy energy levels throughout the day, while stimulating cognitive functions. In addition to being packed with nutrients and offering long-term health benefits, pulses are affordable ingredients that help address food insecurity or budgetary restrictions on food purchases.
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Margot is a woman passionate about science and natural medicine, whose life is dedicated to finding holistic solutions for health and well-being.
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