Beans, Legumes, Pulses: Everything You Wanted to Know Part 1

What are beans, legumes and pulses?

Beans, peas and lentils combined with grains are the prime protein source in many countries of the world. They have the highest concentration of vegetable protein and twice that of grains. So, what are they? Pulses are the dried edible seeds of the legume plant. The term legumes is commonly used to describe beans, peas and lentils as a group.

 

Why eat legumes?

With all the facts and information available about the benefits of fibre, legumes, in particular beans, provides a source of insoluble fibre.  Fibre is good for the digestive tract, intestines, weight management and as a preventative measure against constipation.  Legumes take a long time to digest which helps to suppress appetite in a natural way.  The result helps in maintaining and controlling weight.  In addition to these benefits, legumes are gluten-free and are ideal for celiac and gluten free diets.  Also, there is evidence that regular bean eaters have lower blood pressure.

But they’re not a whole protein, so what do I do to make sure that I consume whole proteins?

Legumes are not a whole protein, but when combined with grain, seeds or nuts, they make a complete protein. Grains, seeds and nuts are also incomplete proteins, but by coupling two incomplete proteins, we gain a whole protein. It has been found that the body uses incomplete protein more efficiently when it is teamed with a complete protein such as dairy products, eggs, meat or fish.

Buying and Finding Legumes

Legumes come in three forms: dried, pre-packaged and canned. It is easy to locate the items in supermarkets, bulk food stores, health food stores, specialty shops and on-line.

The most common are canned beans and lentils. They are found in all supermarkets as well as health food stores and specialty stores. Canned varieties are the most convenient as they are ready to use once you open the can. I generally do not use canned goods as there is the potential for high salt content and preservatives.

Instead, I purchase dried beans and lentils, and carefully organize the preparation of the meal in advance alloting the necessary time to prepare the beans and peas. I prefer to soak the beans overnight, allowing the opportunity for the beans to absorb the maximum amount of water. This makes it easy to spot beans that have not swelled which is an indication that they are not edible and are are discarded.

There are a few things to consider when you are buying beans and lentils. When buying dried legumes and pulses, choose a popular and reputable vendor. This helps to ensure that the stock is sold and refilled frequently and ensures the product is fresh. It is natural to have a few cracked beans, but if there is an excessively large amount of cracked and shrivelled beans, avoid purchasing them. These are old and they are nearly impossible to soften even by soaking and simmering. Whether buying in bulk or in pre-packaged form, inspect the product carefully before purchasing as you would any product.

There are so many varieties. What are they and how do I use them?

There are many varieties on the market shelves, and each type has its own identifying markings. In the next instalment: Beans, Legumes, Pulses, Everything You Wanted to Know Part 2, I will review some of the more common types of beans, lentils and peas.

 

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16 comments

Beth100 profile image

Beth100 14 months ago from Canada Author

JT Walters - Thanks, JT! I greatly appreciate your support! :)


Bjarne Kristensen 2 years ago

My links did't get referenced right.

Mung beans (NutritionData Self)

http://nutritiondata.self.com/facts/legumes-and-le...

Protein (PubMed Health)

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH000311...


Bjarne Kristensen 2 years ago

I like part 2 of this instalment where you talk about the taste and show nice pictures of the legumes. But I want to challenge you on legumes not being a complete protein source. For a source to be complete for humans it needs only the essential amino acids.

If you look up for example mung bean, it has all the essential amino acids. You can look it up on NutritionData Self website(http://nutritiondata.self.com/facts/legumes-and-le...

Also you do not need to animal derived protein in your diet. Look up the research yourself on Pubmed Health (http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH000311...


JT Walters 2 years ago

Thumbs up and awesome!!,


Beth100 profile image

Beth100 2 years ago from Canada Author

DDE - Thank you for your supportive comments. I am always happy when I share information with someone who hadn't had the knowledge before reading. :)


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Good photos and thanks for enlightening me so much more on legumes


Beth100 profile image

Beth100 5 years ago from Canada Author

DjBryle -- Thank you for the rating! I'm glad I've tempted you with my chili -- hopefully, you've had a chance to try it! I'm glad to be part of your journey to health! Cheers Dj!! :)


DjBryle profile image

DjBryle 5 years ago from Somewhere in the LINES of your MIND, and HOPEFULLY at the RIPPLES of your HEART. =)

Hey, Beth, first you made me delight my appetite with your chili... and now you just shared with me another way to be healthy. Thanks for sharing this helpful hub. Rated it useful because it is! =)


Beth100 profile image

Beth100 6 years ago from Canada Author

annonymus -- Just changed it this past week. :)


annonymus 6 years ago

some of y'all need 2 change ur pic mayn ! :|


Beth100 profile image

Beth100 6 years ago from Canada Author

PDH - I'm glad it is. Thanks Maita! :)


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

very helpful Beth, Maita


Beth100 profile image

Beth100 6 years ago from Canada Author

Oceansnsunsets -- Your welcome! Solid decision to incorporate these into your diet!


oceansnsunsets profile image

oceansnsunsets 6 years ago from The Midwest, USA

Thanks for the hub. I want to incorporate more beans, lentils, and pulses into our routine.


Beth100 profile image

Beth100 6 years ago from Canada Author

ocbill -- A rounded diet with grains and legumes is important. It's often overlooked. Thank you for your support! :)


ocbill profile image

ocbill 6 years ago from hopefully somewhere peaceful and nice

these are essential to being healthy. thanks

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