Pulses are the dry, edible seeds of lentils, beans, chickpeas and peas. High in protein and containing high-quality carbohydrates (the type of carbohydrates that result in slower, healthier increases in blood sugar), they can act as the perfect pick-me-up that lasts.
“Pulses provide a sustained source of energy to your muscles,” Dr. Chilibeck explains. “The slow rise in blood sugar won’t make you feel as tired as you would after eating carbohydrates that result in fast increases in blood sugar. This can help to boost your mood.”
“A slower increase in blood sugar levels will leave you feeling less fatigued after meals and provide more energy for muscles and your brain,” he continues. “The high protein levels in foods like pulses will also result in a mood boost because they may have a stimulatory effect on the brain.”
Thanks to their powerful mix of protein and fibre, pulses slow down your digestion to keep you feeling fuller for longer. Dr. Chilibeck breaks down the benefits of incorporating pulses into a healthy diet.
“By reducing harmful blood cholesterol levels, the main benefit is an improvement in cardiovascular health,” he suggests. “Pulses can lower the risk of diabetes by reducing your blood sugar level and improving the health of your blood vessels, resulting in a small improvement in blood pressure.”
Since pulses are packed with fibre, they act as a filling, non-calorie-dense, option for fulfilling meals. “Whilst helping to control body weight, the fibre in pulses also provides nourishment for the beneficial bacteria in your gut (i.e. pulses act as a prebiotic) which helps with overall health,” he adds.