Happy World Pulses Day! (February 10th)

If you’ve never heard of World Pulses Day, don’t worry, you are not alone.  This day is for celebrating the fabulous Pulses, which is a term for dry beans, dry peas, lentils, and chickpeas.^1,2

Here are some of the plusses +++ of adding PULSES to your diet:

+ Evidence suggests they can help with weight management³

+ Low-cost

+ Full of protein

+ High in fiber

+ Low glycemic index

+ Most are rich in iron

+ High in folate & potassium

+ Naturally contain zinc, magnesium & choline

+ Low-fat

+ Cholesterol-free

+ Sodium-free

+ Gluten-free

(References 1,2)

By adding pulses to your diet, you may be supporting your immune system and helping to prevent many of the leading chronic diseases today including: obesity, cancer, diabetes type 2, and heart disease.^1,2,3,4  Pulses are a nutrient dense food containing iron, folate, potassium, zinc, magnesium, choline, thiamin, and niacin.^1,2  They are an excellent source of fiber, containing both insoluble and soluble fiber.  Insoluble fiber helps to support regularity, and soluble fiber helps to reduce blood cholesterol levels as well as supporting a euglycemic response (helping to control blood sugar) following consumption.^1,2  For more information on pulses go to www.usapulses.org

You can find recipes of all kinds using pulses at:

https://pulses.org/us/pulse-recipes/

Happy World Pulses Day!?

References:

1Myrdal Miller, A. The Top 10 Benefits of Pulses: From Lentils and Chickpeas to Dry Peas and Beans. Today’s Dietitian. January 27, 2021. Slides 6-7,19. https://ce.todaysdietitian.com/AMMPulsesRecorded. Accessed on January 27, 2021.

2About Pulses. The USA Dry Pea & Lentil Council and the American Pulse Association website. www.usapulses.org. Accessed February 8, 2021.

3Kim SJ, de Souza RJ, Choo VL, Ha V, Cozma AI, Chiavaroli L, Mirrahimi A, Blanco Mejia S, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ, Sievenpiper JL. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 May;103(5):1213-23. doi: 10.3945/ajcn.115.124677. Epub 2016 Mar 30. PMID: 27030531.

4Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020;12(6):1562. Published 2020 May 27. doi:10.3390/nu12061562