10 Aug 5 major lies about pulses
Pulses are basic foods which are necessary in any diet. Such is the case that the Food and Agriculture Organization of the United Nations (FAO) recommends eating them 2-3 times a week. They are a rich source of essential nutrients, such as proteins. They also provide fibre, vitamins and minerals.
Pulses have been (and continue to be) absolutely necessary in many cultures around the world for thousands of years given their versatility since they can be eaten in many different ways: from stews and salads to creams like hummus, and even making burgers out of them.
However, despite the benefits (and just as has occurred with many other foods in recent years), pulses have fallen victim to social media and misinformation. Certain lies have even been spread regarding the consumption of pulses which we’re going to debunk right now.
So, throughout this post, we’ll be explaining why, as much as they have been repeated, these 5 major lies about pulses are false.
1.Antinutrients
One of the big lies surrounding Leguminosae is that “pulses are bad because they have antinutrients”. Antinutrients are natural or synthetic compounds which interfere with the absorption of nutrients. In other words, they prevent proper absorption of all nutrients.
These compounds are present in most foods in different ways and, when it comes to pulses, they just need to be left to germinate by soaking them or cooking them in order to fight any interferences. This means you just have to prepare them before eating them.
2.Complete proteins
While food packaging and labels are full of attention-grabbing messages concerning their high added protein content, the lies about the proteins in pulses continue to be spread. It’s often said that “pulses are not good sources of proteins because they are not complete proteins”.
Yet nothing could be further from the truth. Pulses are a source of high quality, plant-based proteins which are just as beneficial as animal-based proteins. In fact, nearly all pulses have more proteins than meat since more than 20% of their composition is made up of proteins.
Even still, some pulses such as lentils do not have all the essential amino acids (protein-forming units) in the right proportions. And this is the reason why eating them along with grains is recommended. It’s as easy as adding a handful of rice or eating a piece of bread. In any case, pulses continue to be an excellent source of proteins.
3.Weight gain
“Eating pulses makes you fat” is another tiresomely deceptive idea connected to Leguminosae. Those who say it do so because they have carbohydrates which those same people say are responsible for weight gain.
But the complete opposite is actually true. Pulses can be quite beneficial when it comes to watching one’s weight because they are rich in fibre and proteins, which makes you feel more full and can reduce one’s overall appetite. In fact, many scientific studies have proven that diets rich in pulses are associated with a lower risk of obesity and better bodyweight management.
What’s more, the carbohydrates present in pulses are mostly complex which means they are digested slowly and thus release energy over a long period of time.
This myth regarding pulses making people fat likely has to do with the traditional ways of eating pulses: in heavy stews which include meat with a large proportion of fat such as bacon, sausage and black pudding. However, nowadays this is hardly the case as they are often eaten in salads and combined with lower-calorie foods like fish and vegetables.
4.Tinned pulses
“Raw pulses are much healthier than tinned pulses”. This is one of the most absurd lies being told about this food given the literal meaning behind this sentence. Has anyone ever actually eaten raw pulses? Leguminosae must be cooked. Whether you cook them yourself at home or leave this work to the food industry, you’ll end up with pulses with the same characteristics.
This is because the cooking process preserves all the organoleptic properties found in pulses. And that’s not all. It allows them to be conserved at room temperature for a period of five years. So, pulses process very well actually.
Some people believe tinned pulses are not healthy due to the processing they undergo, which can involve added salt, preservatives and other additives. However, tinned pulses are a practical and healthy choice, especially for those with a lack of time for cooking. It is also true that not all of them are equal. That’s why it’s important to look carefully at the label to avoid any with a high sodium content. It should always be less than 1 gram.
5. Digestion
Another lie often told with regard to pulses is related to digestion. It’s even sometimes said that “pulses can cause digestion problems”. Our digestive system is perfectly adapted to eating them. Proof of this lies in the fact that pulses have been part of the basic diet of all cultures for thousands of years. Moreover, regularly eating pulses can also enhance a person’s long-term digestive health as the high fibre content fosters healthy intestinal flora.
Nonetheless, it is true that some people feel gassy after eating them. Countering this effect is as easy as using the right preparation techniques: soaking pulses before cooking, eating tinned pulses, changing the soaking water several times and cooking them long enough.
Pulses are incredibly nutritious and versatile foods which have to fight this and other lies from time to time which shouldn’t influence you. Basing your food decisions on precise, up-to-date information without believing everything you hear is crucial. By regularly adding pulses to your diet in a proper way, you can get all of the many nutritional benefits from them and improve your health.