All About Beans
I know, I know, I said we’d be spilling all about beans. Well that’s mostly true. But, I want to talk Pulses. You may or may not have heard this term used recently. Pulses refer to the seed of a legume. More commonly recognized as beans, chickpeas, lentils, and peas. Pulses are serious superfoods! Straight out of the Mediterranean diet, these nutritional powerhouses are a fantastic source of iron, fiber, and protein. Furthermore, they are a sustainable food! Seriously, what more can you ask for!
I do feel a little obnoxious writing this. My excitement level feels a little off the chart for the topic at hand. But, is that so bad? Face it, dietitians get excited for spilling all about beans. They pack a punch of nutrients, help our environment, and are incredibly budget-friendly.
The Facts About Pulses
Here are my favorite facts about pulses.
- Fiber – If your yet to feel my obsession with fiber, you haven’t been reading my posts! Fiber literally provides dozens of health benefits. Getting adequate fiber aids in feeling full, maintaining colon health, lowering cholesterol, improving blood sugar, and sustaining good gut bacteria. Also, did I mention it keeps you regular? The daily recommended value of fiber is 25g for females and 30g for men. As a result, one serving of pulses (1/2 cup) provides nearly 8g of fiber!
- Protein – Protein is not just for meat. For meat eaters and vegetarians alike, pulses are a good source of protein. Protein is vital to many of our body’s functions like the formation of blood cells, body tissue, hormones, muscle tissue. Lastly, did you know, calorie for calorie, lentils provide nearly the same amount of protein as beef tenderloin? You bet!
- Antioxidants – Antioxidants are substances found in food. They work hard to prevent various types of cell damage by combating oxidative stress. Antioxidants neutralize free radicals (unstable molecules) before they are able to damage our body’s cells. Pulses are an amazing source of these antioxidants. Blueberries, which are hailed as the antioxidant superfood, rate neck and neck with beans for antioxidant levels. When blueberries get expensive, get at those beans!
- Iron – Iron is the foundation behind our red blood cells and hemoglobin. These molecules help carry oxygen throughout our body, preventing fatigue and weakness. I have to be honest here, the iron in beans as well as other plant sources, is not as well absorbed by our body. However, in pulses, iron pairs with Vitamin C. This vitamin actually aids in iron absorption. How cool is that!? Moreover, this is especially important for vegetarians and vegan who require iron from plant sources. Overall, beans are one of the most iron-rich, plant sources of iron.
- Folate – particularly important for pregnant women, pulses are an amazing source of folate! Also known as folic acid, this vitamin aids in DNA and RNA production as well as protein metabolism. Folate is supplemented to prevent neural tube defects in pregnant women. Additionally, folate has shown some promise for prevention of cancer, cardiovascular disease, and dementia. Peas, especially black-eyed peas, are a great source of folate.
Tips to Incorporate More Pulses
- Shoot for three – Aim to consume pulses three times per week. This is roughly one and half cups. Shoot to have three meals per week that incorporate beans. Add them to wraps, eggs, pasta, or salads. Some good meal ideas are traditional Crockpot Chicken Burrito Bowls, Chipotle Turkey and Vegetable Chili, or Easy Vegetarian Lentil Tacos.
- Pair with grains – When combined with whole grains like brown rice or quinoa, pulses create a complete protein. Skip the meat and serve beans and rice for the perfect, protein-rich meal.
- Don’t sweat it – Often times, we avoid purchasing dried beans because of the time-consuming cooking process. However, Fear not! Place dried pulse in a crock pot and cover with water. Next, cook on low during the workday and come home to soft, ready to serve beans!
- Swap it out – Substitute pulses into many of your favorite foods. Replace smashed black beans for ground beef, hummus for mayonnaise, or lentils for the meat base in tacos. Furthermore, use pulses to replace certain cooking ingredients. Swap chickpea flour for all-purpose flour or bean puree for butter and oil.
So what do you think? Can you start incorporating more pulses into your diet?
