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Organic pulses are becoming increasingly popular among health-conscious individuals due to their numerous health benefits. Pulses are a category of food that includes lentils, chickpeas, beans, and peas. Organic pulses are grown without the use of harmful chemicals and pesticides, making them healthier and safer for consumption. In this article, we will discuss the importance of organic pulses in our life and why they should be a part of our daily diet.
Health Benefits of Organic Pulses
High in Protein
Organic pulses are a great source of plant-based protein, making them an excellent option for vegetarians and vegans. Protein is an essential nutrient required for building and repairing tissues, muscles, and bones. It also helps to keep us feeling fuller for longer, reducing the risk of overeating and weight gain. Pulses such as lentils, chickpeas, and black beans are particularly high in protein, with one cup providing around 15-20 grams of protein.
Rich in Fiber
Organic pulses are high in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps to regulate bowel movements, prevent constipation, and improve gut health. It also helps to reduce the risk of several chronic diseases such as heart disease, diabetes, and colon cancer. One cup of cooked lentils provides around 16 grams of fiber, which is more than half of the daily recommended intake.
Lowers Cholesterol
Consuming organic pulses regularly can help to lower cholesterol levels in the body. Pulses are rich in soluble fiber, which binds with cholesterol and prevents it from being absorbed by the body. This helps to reduce LDL (bad) cholesterol levels, which is a major risk factor for heart disease. One study found that consuming one serving of pulses per day can reduce LDL cholesterol levels by up to 5%.
Regulates Blood Sugar
Organic pulses have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels. This makes them an excellent option for people with diabetes or those at risk of developing diabetes. Pulses are also rich in complex carbohydrates, which are broken down slowly by the body, providing a sustained source of energy throughout the day.
Nutrient-Dense
Organic pulses are a rich source of several essential vitamins and minerals. They are particularly high in iron, zinc, magnesium, and folate, which are important for maintaining a healthy immune system, improving brain function, and preventing anemia. They are also an excellent source of B vitamins, which help to convert food into energy and improve overall health and wellbeing.
Environmental Benefits of Organic Pulses
Organic pulses are not only good for our health but also for the environment. Here are some environmental benefits of organic pulses:
Reduce Carbon Footprint
Pulses are one of the most environmentally friendly crops to grow as they require less water and fertilizer than other crops such as wheat and corn. They also have the unique ability to fix nitrogen from the air, reducing the need for nitrogen fertilizers, which are energy-intensive to produce. This makes them a great option for reducing carbon emissions and mitigating climate change.
Promote Biodiversity
Organic pulses are often grown in rotation with other crops, which helps to promote biodiversity and prevent soil erosion. They also provide habitat for beneficial insects such as bees and butterflies, which play a crucial role in pollination and maintaining a healthy ecosystem.
Reduce Soil Erosion
Organic pulses have deep roots that help to prevent soil erosion and improve soil health. They also add nitrogen to the soil, which improves soil fertility and reduces the need for chemical fertilizers.
How to Introduce Organic Pulses into Your Diet
Incorporating organic pulses into your diet is easy and delicious. Here are some tips on how to incorporate organic pulses into your daily diet:
Soups and Stews
Pulses are a great addition to soups and stews. They add flavor and texture to any dish, and are a great way to add protein and fiber to your diet. Lentil soup, chickpea stew, and black bean chili are all great options.
Salads
Pulses are a great addition to salads. They add texture and flavor, and are a great way to make your salad more filling and nutritious. Try adding chickpeas, kidney beans, or black beans to your next salad.
Snacks
Roasted chickpeas are a great healthy snack option. Simply toss chickpeas in olive oil and your favorite seasonings, and roast in the oven until crispy. Hummus is also a great snack option, and can be used as a dip for veggies or whole-grain crackers.
Pasta and Rice Dishes
Pulses can also be added to pasta and rice dishes. Try adding chickpeas or lentils to your favorite pasta dish, or add black beans to your rice bowl.
Conclusion
Organic pulses are an important part of a healthy diet. They are rich in protein, fiber, and essential vitamins and minerals. Consuming organic pulses regularly can help to reduce the risk of several chronic diseases, including heart disease and diabetes.
They are also environmentally friendly and promote biodiversity. Adding organic pulses to your diet is easy and delicious, and can be done by incorporating them into soups, salads, snacks, and pasta and rice dishes. So, the next time you're at the grocery store, make sure to pick up some organic pulses and start reaping their many health benefits.