Gentlemen - take your pulses

2 mins to read

Pulses are known as the poor man's protein, yet they are rich in nutrients and health benefits. Online personal trainer Andrew Cate offers some tasty tips on how to include more pulses in your diet.

Mens health

What are pulses?
Pulses (also known as legumes) are the edible seeds that grow within pod-producing plants such as chickpeas, lentils, butter beans, navy beans, cannellini beans, red kidney beans, soybeans, mung beans, lentils and split peas. Pulses are a good source of soluble fibre, B-group vitamins, calcium, iron, magnesium and zinc. Pulses are low in saturated fats, and have no cholesterol. They also have potential weight loss benefits due to their high protein content (containing twice as much protein as cereal grains) and low glycemic rating. They are slowly digested, which helps to satisfy the appetite while minimising the release of the fat storage hormone insulin. Population based studies have found that pulses may have a positive role to play in weight management, with some extra benefits for men's waistlines.

The research
A study published in the International Journal for Vitamin and Nutrition Research examined the associations of central adiposity (tummy fat) with certain lifestyle factors in 9984 adults. They discovered the rate of central adiposity in men who ate the most legumes was significantly lower than in men who ate less. Also of interest was the finding that men with very low levels of physical activity were at a significantly higher risk of being overweight. It goes to show that both diet and exercise are important for weight and waist control in men.

Including more pulses in your diet
Pulses encompass a diverse range of foods with many different colours, shapes, sizes and flavours. Following are some suggestions on how to include more pulses in your diet.

Foods derived from pulses are popular in many international cuisines, such as refried beans in Mexico, dhal in India, tofu in Japan, falafel and hummus in the Middle East, and baked beans in many western countries. Look for similar ways to include pulses in your diet at least four to five times a week.
Replace some of the meat in your meals with beans, peas or lentils, or use them in salads, soups, stews and side dishes. One serving is roughly 3-heaped tablespoons.
Canned varieties of pulses such as chickpeas and kidney beans save the hassle of soaking, and are just as tasty. Make sure to rinse off the salty water before serving. Lentils, black-eyed peas and split peas don’t always need to be soaked at all, and are great in soups and casseroles.
Hummus is a versatile food. You can purchase commercial varieties, or easily make your own by throwing a tin of drained chickpeas, a little lemon juice, cumin, garlic, fresh herbs and low fat natural yogurt in a food processor for a tasty spread. Sprinkle with paprika for some added spice and serve on toast or as a snack with carrot sticks and strips of red capsicum.
Use red lentils in soups, pasta sauces, burgers, stews and curries, or make your own dhal. Add them pureed or whole depending on the texture you like.
Some other suggestion include using red kidney beans in shepherd's pie or chilli con carne, black-eyed peas and split peas in soups, refried beans in burritos, and white cannellini beans or chic peas in salads.
Gradually introduce pulses into your diet to allow your digestive system to adjust. Their unique combination of protein and fibre can form a little extra gas, but it's a small price to pay for the health benefits on offer.

References available on request