ON THE pulse

All pulses are legumes but not all legumes are pulses. Pulses are harvested from their pods as mature, dry seeds, not when immature, as in the case of fresh legumes like green peas and string- and runner beans. Pulses are also low in fat, yet rich in fibre and protein, unlike soya beans and peanuts, which are high-fat legumes (yes, peanuts are legumes).

Dietary guidelines recommend eating pulses together with other foods in order to boost the body’s absorption of their nutritional benefits. As stated by the Food and Agriculture Organization of the United Nations (FAO): “… eating pulses with cereals creates a complete protein, containing amino acids that the body cannot produce itself. Complete proteins are essential for healthy diets, and this is why pulse-cereal combinations like beans and rice are popular in many countries. Similarly, eating pulses with vitamin C-rich foods increases the body’s ability to absorb iron.”

The International Journal of Molecular Sciences’ report, Polyphenol-Rich Dry Common Beans (Phaseolus vulgaris L.) and Their Health Benefits, concurs, adding that: “Similar to other food legumes, common beans contain a greater amount of essential amino acids, including lysine, which is deficient in most cereals.” The report also identifies phenolic acids (health-boosting chemicals found in plants) as another notable component of beans, including the antioxidant and fighter of disease-causing free radicals, ferulic acid: “Raw and cooked beans contain phenolic acids… Among them, ferulic acid is the predominant phenolic acid on the dry common beans. Studies have demonstrated that cooking of common beans at high temperatures does not change the content of phenolic acids…