Introduction

Pulses are among the oldest cultivated plants known to mankind and are rich in nutrients that strengthen the body in a variety of ways. People discovered their valuable properties thousands of years ago and have been using them as a staple food and natural remedy ever since. But what makes them so special and how can they contribute to a healthy lifestyle?

Discovery and history of pulses

The history dates back to the Neolithic Age, when the first cultures began to cultivate lentils, beans and peas. Archaeological finds prove that these plants were already on the menu in Egypt, Mesopotamia and India over 10,000 years ago. Their ability to thrive in poor soil and their high nutrient content made them an indispensable part of many cultures.

In what form can pulses be eaten?

Pulses are incredibly versatile and can be eaten in many different forms:

  • Dried: classically in dishes such as soups, stews or curries.
  • Sprouted: Increases nutrient absorption and is ideal for salads.
  • Ground: As flour for bread, noodles or pasta.
  • Preserved: Practical and quickly ready to eat, e.g. in cans.
  • Pureed: As a base for hummus or other spreads.

Doses of pulses in everyday life

For a healthy diet, experts recommend including them regularly in your diet. A portion of around 100-150 grams of cooked pulses per day already provides important fiber, protein and micronutrients. For people with specific health goals such as muscle building or weight loss, the amount can be individually adjusted.

Which diseases can pulses cure or alleviate?

The list of health benefits of pulses is impressive:

  • Cardiovascular disease: The fiber and unsaturated fatty acids they contain can lower cholesterol levels and reduce the risk of heart attacks.
  • Diabetes: The low glycemic index helps to keep blood sugar levels stable.
  • Digestive problems: Dietary fiber promotes healthy intestinal flora and prevents constipation.
  • Cancer prevention: Antioxidants and phytochemicals have an anti-inflammatory effect and can reduce the risk of certain types of cancer.
  • Iron deficiency: Lentils and chickpeas in particular are rich in plant-based iron.
  • Osteoporosis: Calcium and magnesium from pulses promote bone health.

How pulses affect the body

Pulses have a variety of positive effects on the body. Their high content of nutrients such as protein, iron, zinc and magnesium strengthens muscles, bones and the immune system. In addition, the soluble fiber helps to lower cholesterol levels and promote intestinal health. The B vitamins contained in pulses are also important for the brain, as they support nerve function.

When should you eat pulses?

  • For weight loss: pulses are filling for a long time and are low in calories, making them ideal for dieting.
  • In case of increased stress: Magnesium and B vitamins help to alleviate stress symptoms.
  • After sport: Their protein supports muscle building and regeneration.
  • During pregnancy: Folic acid from pulses is important for the development of the unborn child.

Who should limit their legume intake?

Some people should be careful when eating pulses:

  • People with allergies: especially to peanuts, which are also a legume.
  • Gout sufferers: Purine-rich pulses such as soybeans can exacerbate symptoms.
  • Irritable bowel syndrome patients: Fiber can cause bloating and discomfort in sensitive bowels.

Food supplements and medicinal plants

To enhance the effect of pulses, the following dietary supplements or medicinal plants can also be taken:

  • Vitamin C: Promotes the absorption of iron from plant sources.
  • Turmeric: has an anti-inflammatory and digestive effect.
  • Probiotics: Promote intestinal flora, especially with a high-fiber diet.
  • Omega-3 fatty acids: support heart health and optimally complement the effect of pulses.

Legume-rich foods

Pulses are the main ingredient in many foods:

  • Hummus: based on chickpeas.
  • Falafel: Traditional balls made from chickpeas or beans.
  • Dal: Indian dish made from lentils.
  • Tofu and tempeh: Soy products, rich in protein.

Possible adverse effects and overdose

Despite their benefits, pulses can cause side effects in some people. Common complaints are:

  • Flatulence: Due to hard-to-digest fiber.
  • Allergies: Especially to peanuts and soybeans.

Excessive consumption can cause the following problems:

  • Gastrointestinal discomfort: Too much fiber can strain the digestive tract.
  • Nutrient blockages: The phytic acid contained in pulses can inhibit the absorption of minerals such as calcium and zinc.

Legumes in naturopathy

In naturopathy, pulses are used as gentle and effective remedies:

  • Lentil water: aids digestion and can help with stomach complaints.
  • Chickpea paste: Used as an anti-inflammatory poultice for skin problems.
  • Bean soup: Traditionally used as a tonic for colds.

Conclusion

Pulses are true all-rounders of nature, which not only strengthen the body but can also alleviate many illnesses. Their versatility, whether in the form of stews, salads or spreads, makes them an indispensable part of a healthy diet. Their positive effects can be optimally utilized through careful dosing and combination with other natural remedies.

Published on: 18. January 2025

Daniel

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