Gaia Blog

Pulses, including beans, lentils, chickpeas, and peas, have been a staple of diets around the world for centuries. Not only are pulses versatile and delicious, but they also offer a wide range of health benefits. 

These nutritious legumes are a staple food in many cultures around the world and are valued for their high protein and fibre content, as well as their versatility in cooking.

Pulses can be prepared in a variety of ways, including boiling, steaming, roasting, and sprouting. They are used in a wide range of dishes, including soups, stews, salads, curries, and dips. Pulses are also commonly ground into flour and used to make bread, pasta, and other baked goods.

In this comprehensive guide, we'll discuss the five major benefits of eating pulses and explore why you should consider incorporating them into your diet.

Benefits of Eating Pulses

1. Nutrient-Rich Superfoods

The concentration of important nutrients in a food in relation to its calorie amount is referred to as nutritional density. Pulses have a rich nutritional profile, making them excellent examples of meals high in nutrients. 

Pulses are a significant source of protein, making them invaluable for vegetarians and vegans seeking whole food plant-based protein sources. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.

2. Heart Health

Heart health refers to the condition and function of the heart and blood vessels, which are vital components of the cardiovascular system. Maintaining heart health is essential for overall well-being and longevity. Including pulses in your diet can have significant benefits for heart health due to their nutritional composition and impact on key risk factors for cardiovascular disease.

Firstly, pulses are low in saturated fat and cholesterol, making them heart-healthy food choices. Diets high in saturated fat and cholesterol have been linked to an increased risk of heart disease and stroke, as they can raise levels of LDL (bad) cholesterol in the blood. 

By choosing pulses as a source of protein and carbohydrates, individuals can help reduce their intake of these harmful fats and lower their risk of cardiovascular problems.

Additionally, pulses are high in soluble fibre, which plays a crucial role in lowering LDL cholesterol levels in the blood. Soluble fibre acts like a sponge, soaking up cholesterol and preventing it from being absorbed into the bloodstream. 

By reducing LDL cholesterol levels, pulses can help decrease the buildup of plaque in the arteries and reduce the risk of heart disease and stroke.

3. Weight Management

Weight management refers to the process of maintaining a healthy body weight and preventing obesity or weight gain. Including pulses in your diet can be a valuable strategy in managing weight due to their unique nutritional properties and impact on appetite and calorie intake.

• Pulses promote feelings of fullness and satiety, helping to control appetite and prevent overeating.
• The fibre content in pulses adds bulk to the diet and slows down digestion, keeping you feeling satisfied for longer.
• Pulses are rich in protein, which signals to the brain that you've had enough to eat, reducing cravings and helping to control hunger.
• By incorporating pulses into meals and snacks, individuals can better manage their calorie intake and achieve their weight loss goals.

4. Blood Sugar Control

Blood sugar control is essential for individuals with diabetes or those at risk of developing diabetes. Pulses play a crucial role in managing blood sugar levels due to their unique nutritional properties.

The low glycemic index (GI) of pulses is one of their main advantages for blood sugar regulation. The glycemic index quantifies the pace at which food's carbs elevate blood sugar levels.

Foods with a low GI cause a gradual and slow increase in blood sugar levels, whole foods with a high GI cause a rapid spike in blood sugar levels followed by a crash. 

Pulses provide a steady and sustained release of glucose into the bloodstream, which helps prevent spikes and crashes in blood sugar levels.

By including pulses in meals, individuals can help regulate their blood sugar levels and improve overall glycemic control. This is particularly important for individuals with diabetes, as unstable blood sugar levels can lead to complications such as insulin resistance and type 2 diabetes. 

By choosing low-GI foods like pulses, individuals can support stable energy levels, reduce the risk of insulin resistance, and lower their risk of developing type 2 diabetes.

Tip - Want an easy and delicious way to embrace a plant-based lifestyle? GAIA PULSES has you covered with their scrumptious organic pulse-based stews, super grains, and salads. You can find their ready-to-eat, award-winning dishes at all the Planet Organic stores in London, or have them delivered anywhere in the UK through Abel & Cole.

If you're in East London, take advantage of GAIA PULSES' zero-waste delivery service. They deliver their meals via cargo bikes in reusable containers, which are refilled indefinitely. Committed to sustainability, they responsibly source ingredients, soak, sprout, and cook with care for both the environment and busy city dwellers. It’s a fantastic way to easily add high-quality fibre and plant protein to your diet!

See how you can meet your needs for fibre-rich organic food!

5. Gut Health

Gut health is vital for our overall well-being, and pulses can contribute positively to gut health in several ways.

• Eating pulses regularly can promote regular bowel movements and prevent constipation. The fibre in pulses adds volume to stools, making them easier to pass and supporting a healthy digestive system.
  
  
• Pulses can also lower the risk of digestive disorders like diverticulosis and irritable bowel syndrome (IBS). Diverticulosis involves the formation of small pouches in the colon that can become inflamed and lead to complications. The fibre in pulses helps prevent constipation and reduces the risk of diverticulosis.
  
  
• Pulses can alleviate symptoms of IBS, including abdominal pain, bloating, and irregular bowel movements, due to their fibre content and other nutrients. 

Summary

Pulses, such as beans, lentils, chickpeas, and peas, offer significant health benefits:

1. Nutrient-Rich Superfoods: High in protein, essential for tissue repair and immune function.
2. Heart Health: Low in saturated fat and cholesterol, aiding in lowering LDL cholesterol levels.
3. Weight Management: Promote fullness and satiety, aiding in appetite control and weight management.
4. Blood Sugar Control: Low glycemic index helps stabilise blood sugar levels.
5. Gut Health: High fibre content supports digestive health, preventing constipation and reducing the risk of digestive disorders.

Whether you enjoy them in soups, salads, stews, or as a meat alternative in plant-based  dishes, pulses are versatile, affordable, and delicious additions to any diet. 

So why wait? Start reaping the benefits of pulses today and take a step towards a healthier, happier you!

gaiapulses.com

Have you ever wondered how a simple change in your diet could lead to significant improvements in your health, help protect our planet, and make a positive impact on animal welfare? The answer lies in embracing a plant-based diet. 

In recent years, plant-based diets have surged in popularity, captivating the attention of health enthusiasts, environmental advocates, and ethical consumers alike. If you're curious about this transformative approach to eating, considering making the switch, or just thinking about implementing more plant-based foods in your diet, you're in the right place. 

This article will walk you through everything you need to know about the benefits of  a plant-based lifestyle.

What Is a Plant-Based Diet?

A plant-based diet is a dietary approach centred around consuming predominantly or exclusively plant-based  foods while minimising or eliminating animal products. 

This eating pattern prioritises fruits, vegetables, whole grains, nuts, seeds, and plant-based protein sources, such as pulses, tofu, tempeh, and seitan. 

Health Benefits of a Plant-Based Diet

A plant-based diet offers numerous health benefits that contribute to overall well-being and longevity.

1. Heart Health

The capacity of a plant-based diet to support heart health is one of its most notable advantages. By focusing on whole, plant-derived foods while minimising or eliminating animal products, individuals can significantly reduce their intake of saturated fats and cholesterol. 

This dietary shift can lead to lower blood pressure, improved cholesterol levels, and a reduced risk of heart disease, the leading cause of death worldwide. With plant foods rich in fiber, antioxidants, and phytonutrients, the heart receives the nourishment it needs to thrive.

2. Weight Management

Struggling with weight management? Maybe a plant-based diet is the answer you've been looking for. Plant-based foods are naturally lower in calories and saturated fats compared to their animal-based products, making them ideal for supporting weight loss or weight maintenance efforts. 

Additionally, the high fibre content of plant foods makes you  feel full , helping to avoid overeating and support a healthy metabolism. 

3. Digestive Health

A happy gut is the foundation of good health, and a plant-based diet can help you achieve just that. Loaded with fibre, plant foods support healthy digestion by promoting regular bowel movements and preventing constipation. 

Furthermore, the diverse array of plant-based nutrients supports the growth of beneficial gut bacteria, which play a crucial role in digestive health and immune function. Say goodbye to tummy troubles and hello to digestive harmony with a plant-based approach.

Tip - Looking for a convenient and delicious way to embrace a plant-based lifestyle? There is a food brand called GAIA PULSES that specialises in cooking delicious organic pulse based stews, super grains and salads. You can find their ready to eat multi awarded dishes in all the Planet Organic stores in London or order them through Abel & Cole for delivery to the whole of the UK. 

If you live in East London, they operate a zero waste delivery service of their dishes. They cook and they send you the food with cargo bikes in their reusable containers which they refill indefinitely. They source sustainably, they soak, they sprout and they cook with care for the environment and the people who live in the city and have no time to do that. Isn't this a great way to incorporate high quality fibre and plant protein into your life?

Join us to receive healthy homemade stews every week!

4. Lower Risk of Chronic Diseases

Chronic diseases such as type 2 diabetes, hypertension, and certain cancers are on the rise, but a plant-based diet offers a powerful defence. Packed with vitamins, minerals, and antioxidants, plant foods provide the essential nutrients your body needs to ward off disease and promote longevity. 

By reducing inflammation, oxidative stress, and other underlying factors, a plant-based diet can significantly lower the risk of chronic diseases and support overall well-being.

5. Improved Blood Sugar Control

For those struggling with blood sugar control, a plant-based diet offers a lifeline. By emphasising whole, unprocessed plant foods and minimising refined carbohydrates and added sugars, individuals can stabilise blood sugar levels and improve insulin sensitivity. 

This makes plant-based diets particularly beneficial for individuals with diabetes or at risk of developing the condition. With the power of plants on your side, you can take control of your blood sugar and enjoy greater vitality.

6. Enhanced Mental Health

The connection between diet and mental health is undeniable, and a plant-based diet offers a mood-boosting boost. Rich in vitamins, minerals, and antioxidants, plant foods nourish the brain and support cognitive function. 

Furthermore, the absence of inflammatory animal products can help reduce inflammation in the brain, which has been linked to depression, anxiety, and other mood disorders. By fueling your body with plant-based goodness, you can cultivate a positive mindset and enjoy greater mental well-being.

7. Longevity

Everyone wants to live a long, healthy life, right? With a plant-based diet, you can increase your chances of achieving just that. By reducing the risk of chronic diseases and promoting overall health and vitality, plant-based diets have been linked to increased longevity and improved quality of life in later years. 

With each plant-based meal, you're investing in your future health and longevity, ensuring that you can enjoy all that life has to offer for years to come.

Adopting a plant-based diet has several health advantages and enables you to improve the environment and your own health. You may live a long, healthy life on a plant-based diet by giving priority to whole, plant-derived foods and including a range of nutrient-rich options in your meals.

Summary: 

In this article, we have discussed the various benefits of adopting a plant-based diet. It highlights how such a dietary shift can lead to improvements in heart health, weight management, digestive health, and blood sugar control. Additionally, it emphasizes the role of plant-based foods in lowering the risk of chronic diseases, enhancing mental health, and promoting longevity. The article concludes by encouraging individuals to prioritize whole, plant-derived foods and incorporate a variety of nutrient-rich options into their meals to reap the numerous health advantages associated with a plant-based lifestyle.

Even if you don’t make the switch completely, it definitely will be beneficial if you implement more plants and pulses into your diet!

We can make it easy for you!

gaiapulses.com

Oregano (Origanum vulgare) is a species of flowering plant in the mint family Lamiaceae native of the Mediterranean.

Used since the middle 18th century, the Spanish word orégano is derived from the Latin orīganum and ultimately from the Classical Greek ὀρίγανον (orī́ganon).

What a delicious way to top up on antioxidants and 8 main nutrients! It just feels so good when the body is grateful for the nourishment it receives. 

There is a big fuss about this pulse because due to the microclimate and the volcanic soil of Santorini, Lathyrus Clymenum is growing into a superfood, offering 25% of high quality protein, 26% of fibre, along with Calcium, Iron, Folate, Vitamin C, Vitamin A, trace minerals and antioxidants.

 

Lentils proved to have the highest antioxidant content amongst 10 legumes. How eating beans for breakfast reduces our need to snack and the amazing chickpeas establish a healthy bacterial population in problematic colons in a matter of weeks!