eat pulse and maintain good health

Pulses

We know they are good for us but which are the healthiest options? Here we rank some popular choices

Pulses are low in fat, give us useful amounts of vegetable protein and contain soluble fibre, which helps to reduce cholesterol and appears to slow digestion helping to keep us feeling full. Dried pulses need to be soaked and thoroughly cooked before eating. Canned versions (in water with no added salt) make a convenient and nutritious alternative.

1 Soya beans

141 calories per 100g, 6g fibre

The best pulse for isoflavones, a type of plant oestrogen thought to be good for bone strength. Eating 25g of soya protein a day (220g of soya beans) seems to help to lower cholesterol by up to 10 per cent. Throw frozen soya beans into stir fries.

2 Chickpeas

121 calories per 100g, 5g fibre

Chickpeas give us saponins, a group of super-nutrients that act as antioxidants. Saponins appear to block the development of cancer cells and help to lower blood cholesterol. Good in stews and for making hoummos.

3 Peas

69 calories per 100g, 5g fibre

Unusually for a pulse, peas give us good amounts of vitamin C, with 100g of boiled frozen peas providing 12mg, a quarter of our daily target. This helps the 1.6mg of iron in the peas to be absorbed. Great added to risottos and pasta dishes.

4 Lentils

105 calories per 100g, 3g fibre

They provide plant oestrogens in the form of small amounts of isoflavones and larger amounts of lignans. The lignans appear to mimic the effects of isoflavones but to a lesser extent. Ideal in stews and for making dahl.

5 Red kidney beans

103 calories per 100g, 8g fibre

Red kidney beans give us the B vitamin folate, which is needed for healthy nerves and to lower raised homocysteine, which can otherwise block arteries. They also provide the energy-boosting mineral iron. Excellent for making chilli con carne.

so we should maintain keep eating these types of pulses for healthy life style that also makes good health....

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