The "Almost Perfect" Food
There is no single perfect food that will provide you with all of the nutrition you need because a healthy diet consists of a variety of food from all of the food groups, but there is one food that comes close. This food can do the work of all the food groups, helps with weight loss, prevents disease, and has been around for hundreds of years without being over processed. What is this almost perfect food? They are called pulses, a subgroup of legumes. Legumes are defined as any plant whose fruit is enclosed in a pod and includes a long list of plants like green beans, alfalfa, clover, and peanuts. Pulses are specifically all dry beans, dry peas, chickpeas, and lentils.
Why are pulses so close to perfect? Because pulses are equivalent to a Swiss army knife in a healthy diet, they can do almost anything.
These powerful beans and peas are a plant food that are high in protein and contribute to your daily lean protein without the harmful environmental impact contributed by the meat industry.
Beans and lentils also have the same carbohydrate content as whole grains. This can power a workout and contribute to steady daily energy without the gluten from wheat products that can irritate a sensitive digestive tract.
Pulses are at the top of the list of high fiber foods and are rich in vitamins, minerals, and phytonutrients matching the same work of vegetables.
The combination of fiber and protein in pulses promotes better blood sugar control and a longer feeling of fullness to help eat less, lose weight and control diabetes.
Pulses contain both soluble and insoluble fiber. Both types of fiber contribute to a healthy and happy digestive tract while soluble fiber can work to lower LDL cholesterol (the bad cholesterol).
Research has linked the phytonutrients in a pulse rich diet to lower cancer risk and the prevention of heart disease.
Pulses are also a large part of the Mediterranean diet, a way of eating that has topped the list of best diets to follow according to U.S. News and World Report in 2018.
As I stated in the beginning, there is no perfect food and pulses are no exception. Unfortunately for migraine and gout sufferers, pulses can be a trigger and should be eaten with caution. Also, for some digestive disorders, pulses can aggravate the condition more than help. When I encourage clients to increase their consumption of pulses they often hesitate due to the concern for gas production, which is an embarrassing side product of mostly dried beans and garbanzo beans. Here are a few recommendations:
1. Start with lentils and dried peas, they are generally better tolerated.
2. Ease into the dried beans and garbanzo beans and gradually increase as tolerated. Diets that include pulses on a regular basis will adapt and do not report abnormal gas production.
3. It is important to chew thoroughly. Saliva contains the enzymes needed to help breakdown the gas producing starches of beans. If you eat too fast, you will miss out on this natural defense.
4. For a little extra help, you can try over-the-counter enzyme supplements (Beano) to help break down the carbohydrates.
5. When cooking dried beans from scratch, try soaking the beans in hot water for a few hours then replace the water before cooking.
6. If using canned beans, rinse the beans before use to remove some of the gas producing starches in the water, in addition to removing 41% of the sodium found in canned beans.
Whether for weight loss, disease prevention, or general good health I recommend pulses become part of your daily routine, but start slow. You could start with sprinkling beans on a salad, in a sandwich wrap, or adding them to your already favorite soup or chili. Simple snacks include roasted garbanzo beans, hummus, or black bean dip with red or green peppers. When your ready to start getting serious, try a bean salad recipe that you could make in bulk on the weekend and eat for lunch everyday. During the cold winter months, there is nothing more comforting than a warm bowl of hearty bean or lentil soup. The possibilities are endless and health benefits are extraordinary.
To learn more about the power of pulses or for recipe recommendations, feel free to email me at: PerformanceNutritionLLC@comcast.net