“Pulses are our delicious ally in a world without hunger”, a slogan that the United Nations recalls on February 10 of each year, on the occasion of the International Day of Pulses, which in many cultures are considered a “protein for the simple”, for their high nutritional content of protein, minerals and vitamins. In addition to antioxidants and antimicrobial compounds, it is free from saturated fats and cholesterol.
Pulses are those “small, multi-coloured seeds” that have been a natural nutritious food since the dawn of history. They were a top grocer’s staple, found in abundance in farmers’ markets, accompanying our favorite dishes, and considered part of a cultural heritage, consumed daily in many countries of the world.
Today it is almost insignificant, except when consumed as a soup on a cold winter's day (lentil soup, for example), having lost its way in the dominance of a Western diet based on ready meals and sugary drinks, red meat, and processed meat rich in saturated fat, a diet low in At the same time, rely on fruits, vegetables, whole grains, and fish.
Eating pulses and grains saves millions of people
The Nutrition Facts Foundation, a non-profit organization concerned with the latest nutrition research, says that the most comprehensive and systematic analysis of the causes of death - conducted by about 500 researchers from more than 300 institutions in 50 countries, and who examined about 100,000 data sources He pointed out that “eating more pulses, grains and nuts could save 2.5 million lives,” and that “not eating enough of these foods poses the third nutritional risk of death and disability in the world.”
In contrast, WHO adds, "Eating processed meat is 15 times more likely to die than all those who die from overdoses of heroin, cocaine, and all illicit drugs combined."
Eating more legumes, grains and nuts could save 2.5 million lives (German)
Most research recommends legumes and grains
Many reliable research concluded to recommend a diet inspired by the food of the simple, based - primarily - on legumes and grains, for good health for a longer life.
In 2014, a study - conducted by the American Johns Hopkins University School of Medicine on 6,200 men and women over an 8-year period - found that those who adopted 4 simple behaviors, such as stopping smoking, doing 30 minutes of daily activity, and maintaining a “body mass index” (BMI) ) under 25, and “a diet rich in whole grains, legumes, and nuts, along with fruits, vegetables, fish, olive oil, and less meat,” were healthier, and their risk of early death decreased by 80%.
And late last year 2021, the American newspaper “Washington Post” reported that recent research indicates that “interventions in diet,” and exercise, can slow the pace of aging, and age-related diseases, adding nearly 15 years to life expectancy.
This was endorsed by Chris Verburg, a nutritionist and author of The Secret to Longevity, in which he urged "get at least 50 percent of your protein from plant sources, fatty fish, and foods with more fiber and minerals, such as lentils and vegetables." ".
To get to the latest study, published on February 8, it advised those who want to add 10 years to their life expectancy to switch to a “diet rich in legumes, grains and nuts.”
Recent studies have recommended a diet inspired by the food of the simple, based on pulses and grains (Pixabi).
8 reasons to follow a legume-rich diet
The Food and Agriculture Organization of the United Nations has recommended a diet rich in pulses, for reasons including:
It protects against high blood pressure, because of the low sodium content.
It can be stored for a long time, which increases the variety of diets.
It is rich in potassium, which supports heart function and plays an important role in digestion and muscle function.
A good source of iron (to improve iron absorption, you can add vitamin C, by squeezing lemons on lentils, for example).
Indispensable for the function of the nervous system, and during pregnancy, to prevent birth defects in the newborn, as one of the best sources of folic acid (one of the B vitamins).
Ideal for controlling weight, stabilizing blood sugar and insulin levels, for people with diabetes, as it has a low glycemic index.
Among the best foods rich in fiber, poor in fat, and zero cholesterol, they are essential for a healthy digestive system, and help reduce the risk of cardiovascular disease.
An important source of vegetable protein and minerals for the simple world, (100 grams of lentils contain 25 grams of protein, provided that other grains are added, such as rice, for example, in order to avoid losing 8% of the proteins during cooking).
health treasures
According to the Mayo Clinic, all types of cereal are good sources of carbohydrates and some key vitamins and minerals, such as B vitamins, iron, folic acid, potassium and magnesium.
But whole grains, such as barley, brown rice, buckwheat, bulgur (crushed wheat), oats, sorghum, wheat bread, pasta or crackers made from whole grains, are the most healthy types of grains, rich in fiber that contribute to maintaining a healthy weight. It is linked to a lower risk of heart disease, diabetes, some types of cancer, and other health problems.
Nuts are rich in fiber that lowers cholesterol and prevents type 2 diabetes (Pixabi).
As for nuts, numerous studies have shown that they provide the body with energy, and protect against heart and pancreatic diseases, and stomach and prostate cancers.
It is rich in unsaturated fats, omega-3 fatty acids, many proteins, minerals, vitamins, and nutrients, such as calcium, which is useful for bones and is necessary for children and pregnant women, and iron that protects against osteoporosis and anemia.
The Mayo Clinic website also indicated that nuts are rich in fiber, which reduces cholesterol and prevents type 2 diabetes.
But he warned against excessive amounts of them, as they are full of calories, as the American Heart Association has set 4 unsalted portions of them per week (the portion is filling the palm of the hand).