7 Surprising Benefits of Pulses for Diabetics You Need to Know on World Pulses Day 2024 : How They Can Lower Your Blood Sugar, Cholesterol, and Weight

# 7 Surprising Benefits of Pulses for Diabetics You Need to Know on World Pulses Day 2024 : How They Can Lower Your Blood Sugar, Cholesterol, and Weight

Do you love eating pulses? If yes, then you are in luck. Pulses are not only delicious and versatile, but also have amazing health benefits for people with diabetes. If no, then you might want to reconsider your food choices. Pulses are one of the best foods you can eat to manage your blood sugar, cholesterol, and weight. And you don't have to take my word for it. There is plenty of scientific evidence to back it up.

But what are pulses, you may ask? Pulses are a subgroup of crops belonging to the legume family, harvested for their edible seeds. They include beans, lentils, peas, and chickpeas. They are also known as dal in India, where they are a staple food. Pulses are celebrated every year on February 10, as World Pulses Day, to raise awareness about their importance and nutritional value⁵.

In this article, I will share with you 7 surprising benefits of pulses for diabetics, and how they can lower your blood sugar, cholesterol, and weight. I will also give you some tips on how to include more pulses in your diet, and some delicious recipes to try. By the end of this article, I hope you will be convinced that pulses are not only good for your health, but also for your taste buds.

## 1. Pulses have a low glycemic index (GI)

Have you ever wondered why some foods make your blood sugar spike, while others keep it stable? The answer lies in the glycemic index (GI), which is a measure of how quickly a food raises your blood glucose level after you eat it. Foods with a high GI, such as white bread, rice, and potatoes, are digested quickly and cause a rapid rise and fall in your blood sugar. This can lead to hunger, cravings, and fatigue. Foods with a low GI, such as pulses, are digested slowly and cause a gradual and steady rise and fall in your blood sugar. This can help you feel full, satisfied, and energetic.

Pulses have a low GI, ranging from 28 to 40, compared to 70 or more for white bread². This means that pulses do not cause sharp spikes in your blood sugar, which can be harmful for people with diabetes. Instead, they help you maintain a healthy blood sugar level, and reduce the risk of complications such as nerve damage, kidney damage, and eye damage.

## 2. Pulses are high in protein

Protein is an essential nutrient for building and repairing your muscles, organs, and tissues. It also helps you regulate your hormones, enzymes, and immune system. Protein is especially important for people with diabetes, as it can help you control your appetite, prevent muscle loss, and improve your insulin sensitivity.

Pulses are a great source of plant-based protein, providing about 15 to 25 grams per cup cooked². This is comparable to the amount of protein in a serving of meat, poultry, or fish, but without the saturated fat and cholesterol. Pulses are also rich in essential amino acids, which are the building blocks of protein that your body cannot make on its own. Pulses are particularly high in lysine, which is often lacking in cereal grains².

## 3. Pulses are high in fiber

Fiber is a type of carbohydrate that your body cannot digest or absorb. It passes through your digestive system, and helps you in many ways. Fiber can help you lower your cholesterol, blood pressure, and inflammation. It can also help you improve your digestion, prevent constipation, and reduce the risk of colon cancer.

Fiber is especially beneficial for people with diabetes, as it can help you lower your blood sugar, and prevent or delay the absorption of glucose into your bloodstream. Fiber can also help you feel full longer, and reduce your calorie intake. This can help you lose weight, or prevent weight gain, which is a common problem for people with diabetes.

Pulses are an excellent source of fiber, providing about 15 to 18 grams per cup cooked². This is more than half of the recommended daily intake of 25 to 30 grams for adults². Pulses contain both soluble and insoluble fiber, which have different effects on your body. Soluble fiber dissolves in water, and forms a gel-like substance in your stomach. This can help you lower your cholesterol, and slow down the digestion and absorption of glucose. Insoluble fiber does not dissolve in water, and adds bulk to your stool. This can help you prevent constipation, and promote regular bowel movements.

## 4. Pulses are rich in antioxidants

Antioxidants are substances that protect your cells from damage caused by free radicals, which are unstable molecules that are produced by your body or the environment. Free radicals can cause oxidative stress, which can lead to chronic diseases such as diabetes, heart disease, cancer, and aging. Antioxidants can help you fight oxidative stress, and boost your immune system.

Pulses are rich in antioxidants, such as phenolic compounds, flavonoids, carotenoids, and vitamin E². These antioxidants can help you scavenge free radicals, and prevent or reduce the damage they cause. Pulses also have anti-inflammatory properties, which can help you lower your inflammation, and reduce the risk of diabetes complications.

## 5. Pulses are low in fat and calories

Fat and calories are important for your health, as they provide you with energy and essential fatty acids. However, too much fat and calories can lead to weight gain, obesity, and other health problems. Excess weight and obesity are major risk factors for type 2 diabetes, as they can impair your insulin sensitivity, and make your body resistant to the effects of insulin.

Pulses are low in fat and calories, compared to other protein sources. A cup of cooked pulses provides about 200 to 300 calories, and 1 to 3 grams of fat². This is much lower than the calories and fat in a serving of meat, poultry, or cheese, which can range from 300 to 500 calories, and 15 to 30 grams of fat². Pulses can help you reduce your fat and calorie intake, and manage your weight. This can help you prevent or delay the onset of type 2 diabetes, or improve your blood sugar control if you already have diabetes.

## 6. Pulses are good for your heart

Heart disease is the leading cause of death worldwide, and people with diabetes are at a higher risk of developing it. High blood sugar, cholesterol, blood pressure, and inflammation can damage your blood vessels, and increase the risk of heart attack, stroke, and other cardiovascular problems. Therefore, it is important to keep your heart healthy, and prevent or treat these risk factors.

Pulses are good for your heart, as they can help you lower your cholesterol, blood pressure, and inflammation. As mentioned earlier, pulses have a low GI, high fiber, and soluble fiber, which can help you lower your blood sugar and cholesterol. Pulses also have potassium, magnesium, and folate, which are minerals and vitamins that can help you lower your blood pressure and prevent anemia². Pulses also have antioxidants and anti-inflammatory compounds, which can help you reduce your inflammation and oxidative stress.

## 7. Pulses are good for the environment

Eating pulses is not only good for your health, but also for the environment. Pulses are sustainable crops, that have a low environmental impact, and contribute to food security and biodiversity. Pulses can help you reduce your carbon footprint, water footprint, and land use.

Pulses have a low carbon footprint, as they require less fossil fuel inputs, such as fertilizers, pesticides, and machinery, than other crops. Pulses also have the ability to fix nitrogen from the air, and convert it into a form that plants can use. This reduces the need for synthetic nitrogen fertilizers, which are a major source of greenhouse gas emissions⁸.

Pulses have a low water footprint, as they require less water than other crops, especially animal products. Pulses can grow in dry and marginal lands, and are resilient to drought and heat. Pulses also improve the water-holding capacity and infiltration of the soil, and reduce soil erosion and runoff⁸.

Pulses have a low land use, as they can be grown in rotation with other crops, such as cereals and oilseeds. This increases the productivity and diversity of the cropping system, and reduces the risk of pests and diseases. Pulses also enhance the soil quality and fertility, by adding organic matter and nutrients to the soil⁸.

How to include more pulses in your diet

Now that you know the benefits of pulses for diabetics, you might be wondering how to include more pulses in your diet. The good news is that pulses are easy to cook, store, and eat. You can buy them dried, canned, or frozen, and use them in a variety of dishes, such as soups, salads, curries, stews, burgers, and dips. You can also sprout them, or grind them into flour, and use them to make bread, pancakes, or pasta. You can also snack on roasted or boiled pulses, or add them to your smoothies or desserts.

The recommended intake of pulses for adults is about 3/4 cup cooked per day, or 5 cups per week. This is equivalent to one serving of protein, or one-quarter of your plate. You can replace some or all of the animal protein in your diet with pulses, or mix them together. For example, you can make a lentil and beef chili, a bean and cheese burrito, or a pea and chicken soup.

Here are some tips on how to cook and eat more pulses:

- Soak dried pulses in water overnight, or use a pressure cooker, to reduce the cooking time and improve the digestibility. You can also add a pinch of baking soda, or some herbs and spices, to reduce the gas and bloating that some people experience from eating pulses.

- Rinse canned pulses well, or choose low-sodium or no-salt-added varieties, to reduce the sodium content. You can also cook your own pulses from scratch, and freeze them in small portions for later use.

- Experiment with different types and colors of pulses, such as black beans, red lentils, green peas, or yellow chickpeas. Each type of pulse has its own flavor, texture, and nutritional profile. You can also try different cuisines that use pulses, such as Indian, Mexican, Mediterranean, or Middle Eastern.

- Add pulses to your salads, soups, stews, curries, or casseroles, to increase the protein, fiber, and flavor. You can also mash or puree pulses, and use them as a base for dips, spreads, or sauces, such as hummus, bean dip, or lentil curry.

- Make your own burgers, patties, or nuggets, using pulses, oats, nuts, seeds, and spices. You can bake, grill, or fry them, and serve them with your favorite toppings and sides.

- Use pulse flour, such as chickpea flour, lentil flour, or pea flour, to make your own bread, pancakes, or pasta. You can also use pulse flour to thicken soups, sauces, or gravies, or to coat or batter foods before frying.

- Enjoy pulses as a snack, by roasting them in the oven, or boiling them in water, and seasoning them with salt, pepper, herbs, or spices. You can also make your own trail mix, by combining roasted pulses, nuts, seeds, and dried fruits.

- Indulge in pulses as a dessert, by blending them with milk, yogurt, fruit, cocoa, or honey, and making a smoothie, pudding, or ice cream. You can also bake them into cookies, brownies, or cakes, or use them to make fudge, truffles, or energy bars.

Some delicious recipes to try

If you are looking for some inspiration, here are some delicious recipes that use pulses, and are suitable for people with diabetes. You can find more recipes online, or create your own, using the tips above.

- [Lentil and Vegetable Soup]: A hearty and healthy soup, made with red lentils, carrots, celery, onion, garlic, tomato, and spices. It is low in fat, high in fiber, and rich in flavor. You can serve it with whole wheat bread, or a green salad, for a complete meal.

- [Black Bean and Corn Salad]: A colorful and refreshing salad, made with black beans, corn, red onion, cilantro, lime juice, olive oil, and cumin. It is high in protein, fiber, and antioxidants, and low in calories. You can eat it as a side dish, or a main dish, by adding some cheese, avocado, or tortilla chips.

- [Chickpea and Spinach Curry]: A creamy and spicy curry, made with chickpeas, spinach, onion, garlic, ginger, coconut milk, and curry paste. It is high in protein, iron, and calcium, and low in saturated fat. You can serve it with brown rice, or whole wheat naan bread, for a satisfying meal.

- [Pea and Mint Frittata]: A simple and tasty frittata, made with eggs, peas, mint, cheese, and milk. It is high in protein, calcium, and vitamin C, and low in carbs. You can eat it for breakfast, lunch, or dinner, with some toast, or a fruit salad.

- [Lentil and Walnut Loaf]: A savory and nutty loaf, made with lentils, walnuts, oats, onion, carrot, celery, egg, and ketchup. It is high in protein, fiber, and omega-3 fatty acids, and low in cholesterol. You can slice it and serve it with mashed potatoes, or a green salad, or make a sandwich with it.

- [Bean and Cheese Burrito]: A filling and delicious burrito, made with whole wheat tortilla, refried beans, cheese, salsa, and lettuce. It is high in protein, fiber, and calcium, and low in sugar. You can microwave it for a quick and easy meal, or add some chicken, beef, or tofu, for extra protein.

- [Chocolate Chickpea Brownies]: A decadent and healthy dessert, made with chickpeas, cocoa, peanut butter, honey, and chocolate chips. It is high in protein, fiber, and iron, and low in gluten. You can bake them in a muffin tin, or a square pan, and enjoy them with some whipped cream, or ice cream.

Conclusion

Pulses are one of the best foods you can eat for your health, especially if you have diabetes. They can help you lower your blood sugar, cholesterol, and weight, and prevent or reduce the risk of diabetes complications. They can also help you improve your heart health, and protect the environment. Pulses are easy to cook, store, and eat, and can be used in a variety of dishes, from soups to desserts. You can eat more pulses by replacing some or all of the animal protein in your diet, or adding them to your existing meals and snacks. You can also try different types and colors of pulses, and experiment with different cuisines and recipes. By eating more pulses, you can celebrate World Pulses Day, and enjoy the benefits of these amazing foods.

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