What are Pulses ByChef Montaser Masoud

pulses food What are Pulses?

Pulses are the edible seeds of plants in the legume family.

Pulses grow in pods and come in a variety of shapes, sizes, and colors. The United Nations Food and Agriculture Organization (FAO) recognizes 11 types of pulses: dry beans, dry broad beans, dry peas, chickpeas, cowpeas, pigeon peas, lentils, Bambara beans, vetches, lupins, and pulses NES (not elsewhere specified – minor pulses that don’t fall into one of the other categories).

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pulses food Pulses are annual crops that yield between one and 12 grains or seeds. The term “pulses” is limited to crops harvested solely as dry grains, which differentiates them from other vegetable crops that are harvested while still green.

Between 2010 and 2013, 173 different countries grew and exported pulses.

Pulses are healthy, nutritious and easy to cook with. Growing pulses also promotes sustainable agriculture, as pulse crops help decrease greenhouse gases, increase soil health, and use less water than other crops.

Common Pulses Pulses are the dried seeds of the legume plants. Hundreds of different varieties of pulses are grown around the globe.

Black beans Black beans have a meaty texture and are often used in Latin American foods, like tacos. They are grown primarily in North and South America.

Red Kidney beans Red kidney beans are named for their similar shape and color to human kidneys.

Kidney beans generally take on the flavors of the food they are cooked with. They are grown in North and South America, Egypt, Ethiopia, and China.

Adzuki beans Adzuki beans are widely grown throughout East Asia and the Himalayas. Smaller amounts of CHEF MONTASER MASOUD

pulses food adzuki beans are also grown in central Canada. Adzukis are small (approximately 5 mm) beans.

Black gram Black gram beans are grown primarily in India. In India and Pakistan, they are thought of as one of the best pulses.

Navy beans The Navy bean got its name because it was a staple food for the U.S. Navy in the 1800s. Today, it is the main bean used for baked beans.

Large green lentils Large green lentils are one of the predominant lentil types grown worldwide. They are grown primarily in Canada, India, and Turkey.

Red lentils Red lentils are the other predominant lentil. They are also grown mainly in Canada, India and Turkey.

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pulses food Split red lentils Split red lentils are the split and peeled seeds of red lentils.

French green lentils French green lentils originated in the Puy region of France.

Today they are grown in...

Broad beans (Faba beans) Broad beans are native to North Africa and southwest Asia. Now, they are grown primarily in these regions but cover more countries around the world, from Canada to Sweden, and Colombia to China to name a few.

Yellow & Green Whole Yellow whole peas originated in the Middle East thousands of years ago. Russia, Canada, and China are the largest dry peaproducing countries. Canada, Europe, Australia, and the U.S.A. are major exporters of the crop.

Yellow & Green Split Split peas are split and peeled whole peas. One of the most common splits pea dishes worldwide is split pea soup.

Marrowfat peas Marrowfat peas are mature peas that are naturally dried out in the field. Common foods containing marrowfat peas are mushy peas and pea snacks.

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pulses food Kabuli Kabuli chickpeas are the largest type of chickpea. They are grown in India, Southern Europe, Northern Africa, and North and South America.

Desi Desi, the smallest chickpea in size is also the oldest.

They are commonly grown in India, Canada, Ethiopia, Mexico, and Iran.

Split chickpea Desi chickpeas are often made into split chickpeas with the skin removed.

Cowpeas Cowpeas are grown in dry areas of tropical regions. Most cowpeas in the world are grown in Africa. Other growing regions are Asia, Central America, and South America.

Bambara Beans CHEF MONTASER MASOUD

pulses food Unlike most other pulses, Bambara beans are grown underground. They originated in West Africa and are still primarily grown there today.

Pigeon Peas Pigeon peas originated in South Asia and are now grown in the world’s semi-tropical and tropical regions. The largest pigeon pea-producing regions are India, Eastern Africa, and Central America.

Lupins Different types of lupins are grown in Australia, southwestern Europe, and northeastern South American and Africa.

Where do Pulses Grow?

Pulses are grown in virtually every corner of the globe. They have a strong history of nourishing people around the world for centuries. Along with the early cereal grains, pulses were among the first crops cultivated as far back as 11,000 years ago.

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pulses food In the past three decades, global pulse production has grown rapidly. In the past ten years alone, the world has produced between 50 and 60 million tonnes of pulses each year.

As of 2015, the world's biggest producers of pulses were India, Canada, Myanmar, China, Nigeria, Brazil, Australia, USA, Russia, and Tanzania, while the world's most important pulse exporters also include Argentina, France, Ethiopia, and Turkey.

Overall there were nearly 173 countries in the world that grew and exported pulses between 2010 and 2013!

Pulse Producing Countries Pulse fields can be found on every continent. Learn more about where pulses are grown.

Meet the Farmers Hear from farmers around the world about why they grow pulses on their farms

A Brief History of Pulses It is estimated that humans have been growing and eating pulses for more than 11,000 years. Pulses have a rich and colorful history of nourishing cultures all over the world. Here's a look back at pieces of pulse history through the ages.

A Visual Guide to Pulses Pulses are the dried seeds of legumes and come in many different shapes and sizes.

This guide will show you a visual reference, description, and common names for some of the varieties of the four most common pulses: beans, chickpeas, lentils, and peas. This guide will allow you to identify allowing you to identify them more easily and incorporate them into your lifestyle. Pulses are rich in protein, fiber, and minerals and low in fat, making them a great addition to any diet.

Beluga Lentils Common Names Black LentilsIndianhead LentilsLentilles noires Beluga CHEF MONTASER MASOUD

pulses food Description Black lentils are very small and are sometimes called beluga lentils for their resemblance to beluga caviar. They are a versatile pulse and can be used in many different dishes

Brown Lentils Common Names Sabut Masoor Description 5 mm 0.197 Brown lentils are the most common type of lentil, they range in color from light brown to a very dark brown that is almost black. Brown lentils are smaller than green lentils and have a mild flavor.

French Green Lentils Common Names Lentilles Vertes Description 5 m m 0.197" French green lentils are a variation on green lentils, and are about 1/3 of the size.

They have a peppery flavour, and stay very firm when cooked. They require a long cooking time compared to other lentils.

Green Lentils Description 7.5 mm 0.295" Green lentils are one of the most popular types of lentils. They hold their shape when cooked, and have a mild, earthy flavor which makes them versatile and suitable additions to many meals.

Red Lentils (Split) Common Names5.5 m m 0.217" Masoor Dal Description Red lentils are the fastest cooking lentil, but they lose their shape easily and become mushy, making them unsuitable for recipes that call for green or brown lentils. Red lentils are commonly used to thicken dishes.

Red Lentils (Whole) Common Names Lentilles Corail Description5 m m0.197" CHEF MONTASER MASOUD

pulses food Red lentils are the fastest cooking lentil, but they lose their shape easily and become mushy, making them unsuitable for recipes that call for green or brown lentils.

Whole red lentils will require a longer cooking time than split red lentils.

Adzuki Beans Common Names Red Mung BeanHaricot Adzuki Description 6.5 mm 0.256" Adzuki beans are small, dark red beans grown in East Asia and the Himalayas. Adzuki beans are very popular in Japan, where they are used to make both sweet and savory recipes.

Anasazi Beans Common Names Aztec Bean Cave Bean New Mexico Appaloosa Bean Description 12.5 mm 0.492 Anasazi beans were named for the Anasazi people who were indigenous to the southwestern United States and northwestern Mexico. Anasazi beans have a speckled red and white appearance and look similar to appaloosa beans and Jacob's cattle trout beans

Appaloosa Beans Description Appaloosa beans have dark and white spots and are named after Appaloosa horses.

They are longer than other types of beans, and look similar to anasazi beans and Jacob's cattle trout beans. They have a firm texture and hold their shape when cooked.

Baby Lima Beans Common Names Sieva Beans Haricot Lima Description14 mm0.551" Baby lima beans are small, white and fairly flat beans. Although frequently pronounced differently, they are named after the capital of Peru.

Black Calypso Beans Common Names Orca BeanYin Yang Bean Description10 m0.394" CHEF MONTASER MASOUD

pulses food Calypso beans are hybrid kidney beans. They double in size after cooking, one cup of uncooked beans will yield two cups of cooked beans. They have a smooth texture and are black and white in appearance.

Black Turtle Beans Common Names Caraotas NegrasTampico BeansHaricot Mungo à Grain Noir Description9 mm0.354" Black Turtle Beans are a variety of shiny black beans that are commonly used in Latin American cooking. They are also popular as a vegetarian-friendly meat substitute because of their dense, meaty texture.

Dark Red Kidney Beans Common Names RajmaSurkh Lobia Description 17 mm0.669" Dark red kidney beans were named for their similarities in both shape and color to a kidney. They have a firm texture and a bold flavor, making them a great addition to soup and chili.

Great Northern Beans Common Names Large White Beans Description 11 mm0.433" Great northern beans are larger than navy beans and look similar to baby lima beans.

They are a bit grainy in texture and have a nutty, dense flavor.

Jacob's Cattle Trout Beans Common Names Large White BeanJacob's Cattle BeanTrout BeansCoach Dog BeanDalmation

Bean Torellen Bean Description 16 mm0.630" Jacob's Cattle Trout Beans are very similar in appearance to both appaloosa and Anasazi beans. They have a kidney shape and are white with spots.

Large Faba Beans Common Names Fava BeansField BeansHorse BeansWindsor BeansBroad Beans CHEF MONTASER MASOUD

pulses food Description27 mm 1.063" Faba beans are broad and oval in shape and green in color. They are popular in Latin America and parts of Asia but are most popular in northern Africa. They are often dried and salted and eaten as a snack, or as a deep-fried ball, known as falafel.

Large Lima Beans Common Names Butter BeansHaricot Lima Description22 mm0.866" Large lima beans are sometimes called butter beans for their buttery flavor. They are off-white or yellow in color. They can be seasoned and eaten by themselves, or used in soups or stews.

Light Red Kidney Beans Common Names ZaragozaRajma Description 17 mm0.669 Light red kidney beans were named for their similarities in both shape and color to a kidney. They have a firm texture and a bold flavor, making them a great addition to soup and chili.

Mung Beans Common Names Green Gram Moong BeansMudgaHaricot Mungo Description6 mm 0.236" Mungbeans are roughly oval-shaped and green in color. They are commonly used in Indian, Chinese, and Southeast Asian cuisine. Mung beans are versatile, and mung bean paste can be used to make desserts.

Pink Beans Common Names Habichuelas RosadasCoco Rose Description11 mm0.433" Pink beans are small, oval-shaped, and pink in color. They have a smooth texture and can be used as a substitute for kidney beans or pinto beans.

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pulses food Pinto Beans Common Names Feijão Carioca Poroto FrutillaFrijol PintoHaricot Pinto Description11.5 mm0.453" Pinto beans are a variation on the common bean. They are one of the most popular beans in the United States and northwestern Mexico, and are also common in Brazilian cooking

Romano Beans Common Names Borlotti/Borlotto Cargamanto Cranberry Saluggia beans Rosecoco Haricot RomainHaricot Marbré Description15 mm0.591" Romano beans are primarily light in color and splatted with magenta or red, giving them a spotted appearance. Romano beans were first grown in Columbia and became very popular in Italy.

Scarlet Runner Beans Common Names23 mm0.906" Runner BeansMultiflora BeansHaricot d'Espagne Description Large lima beans are sometimes called butter beans for their buttery flavor. They are off-white or yellow in color. They can be seasoned and eaten by themselves, or used in soups or stews.

Tongue of Fire Common Names Borlotto Lingua di Fuoco Description18 mm0.709" The tongue of fire beans is an Italian heirloom bean. They are very similar to cranberry beans in appearance and are similar to kidney beans in flavor and texture.

White Kidney Beans Common Names 15 mm0.591" Alubia Cannellini Haricot BlancLingot Mogette Coco Flageolet CHEF MONTASER MASOUD

pulses food Description White kidney beans aren't as common as their red counterpart and have a more subtle flavor. These beans are better suited to dishes with shorter cooking times than dark red kidney beans, or as toppings for salads.

White Navy Beans Common Names 9 m m0.354" White Pea BeanPea BeanPearl Haricot Description White navy beans have a slightly flat, oval shape and are native to the Americas.

They were a staple in the diets of U.S. Navy troops during the 20th century, giving them their name.

Yellow Beans Common Names Canary Bean Mayocoba Bean Peruano Description These medium-sized, ivory-colored beans are native to South America. They have thin skin, a buttery taste and a creamy texture that performs well on its own or as a component among other ingredients.

Black-Eyed Peas Common Names Goat Peas Description Black-eyed peas are a sub-species of cowpeas. They are off-white in color with a black spot on the side, making each individual pea resemble an eye. They are a traditional food in the southern United States.

Green Peas (Split) Description Green split peas are small, round, and have a more earthy flavor than milder yellow split peas. Their most popular and common usage is in split pea soup.

Green Peas (Whole) Common Names Haree MatarPois Cassé Vert Description CHEF MONTASER MASOUD

pulses food Whole green peas are small and round. They are most commonly eaten boiled or steamed. They have a sweet flavor and starchy texture and are very similar to yellow peas.

Marrowfat Peas Common Names Maro Description Marrowfat peas are green peas that were not harvested at the normal stage but were instead left to dry out naturally in the field. Marrowfat peas are commonly used for making mushy peas and wasabi peas.

Pigeon Peas Common Names Toor DalKandhi PappuTogari BeleTuvaram Paruppu Description Pigeon peas are traditionally consumed dried and split. They were first cultivated in India over 3,000 years ago, and are common in Indian, Asian, and Caribbean cooking.

Yellow Peas (Split) Common Names Pois Cassé Jaune Description Yellow split peas are commonly used to make soups and purées and are popular in the Caribbean, the Mediterranean, and parts of Asia. Yellow split peas have a more neutral flavor than green split peas.

Chickpeas (Cicer Arietinum) Chickpea, Desi Common Names Bengal Gram Chana CHEF MONTASER MASOUD

pulses food Description Desi chickpeas are smaller and darker than kabulis. They are grown mainly in India, Ethiopia, Mexico, and Iran. Desi means 'country' or 'local'.

Chickpea, Kabuli Common Names Garbanzo BeansBengal GramPois ChicheKabuli Chana Description Chickpeas are around, the beige pulse is popular across the globe. Many people consume chickpeas in the form of hummus, a type of dip made from mashed chickpeas and tahini.

Black Matpe Common Names UradUrdBlack Gram Description These gray-black beans are similar to mung beans in terms of size and texture. They are widely eaten in Southeast Asia as a puree or daal.

Cowpeas Common Names Brown-eyed Bean Description West African cowpeas traveled relatively early on to Asia, sometime in the third millennium BC. They are grown and consumed all over Asia, Africa, Southern Europe, and Central and South America. Cowpeas are an essential ingredient in creole cuisine and Indian curries.

Lupins Common Names Lupini Bean Chocho Description Lupins are widely grown in Australia, Russia, Europe, and South America. They are a popular snack usually preserved in brine or prickled.

Pulses Cooking Times: Citizen Science Pulses have variable cooking times, which are often long when compared to refined grains. Scientists in many countries are working to develop new pulse varieties with consistently fast cooking times. During their research, scientists collect data in their CHEF MONTASER MASOUD

pulses food laboratories about how long different pulses take to cook, but real world cooking time data is still missing.

Please consider participating in this citizen science challenge by cooking a pulse of your choice according to your preferred cooking method (or our standard method) and record the cooking time (until fully cooked) and a few other details here.

Pulses & Your Health Your Partner for a Healthy Future Diets rich in pulses contribute to good health and can reduce the risk of certain diseases. Pulses are a key part of healthy vegetarian and Mediterranean diets and dietary recommendations from diabetes, heart health, and cancer organizations all include pulses.

Pulses can help reduce the risk of Chronic Diseases Pulses can help to manage blood sugar levels and diabetes because they do not cause blood sugar levels to rise as much as sugary or starchy foods that are low in fiber. Keeping blood sugar levels within the normal range reduces the risk of developing diabetes and also helps people who have diabetes to avoid having more health problems associated with levels that are not well controlled.

Pulses are a heart-healthy food choice. Research has shown that eating pulses can lower blood cholesterol, reduce blood pressure and help with bodyweight management, which are all risk factors for heart disease. Pulses are low in saturated and trans fats and high in soluble fiber. These are all important for a heart-healthy diet.

Studies have shown that people who eat diets containing pulses regularly have reduced risks of some cancers. The high levels of fiber, and low amounts of fat in pulses, and the antioxidant vitamins they contain are thought to contribute to this protective effect.

Pulses & Weight Management A guide to the benefits of pulses for weight loss and management CHEF MONTASER MASOUD

pulses food Professional nutritionists and dietitians know that losing weight is hard. Keeping weight off can be even harder.

A recent meta-study has shown that eating three-quarters of a cup a day can result in losing weight. Eating pulses also helps prevent the incremental weight gain that often occurs with age.

Other observational data found people who reported eating pulses were 22% less likely to be obese than those who didn’t consume them.2 So, consuming pulses is potentially an effective strategy for weight loss and management, which nutritionists and dieticians may wish to consider in their work.

On top of their potential in weight management programs, pulses are cholesterolfree and very low in saturated fats and have been proven to lower the risk of heart disease, hypertension, and type 2 diabetes. 4-8

Why are pulses so effective?  Pulses have a low glycemic index value, making people feel full and less likely to overeat  Protein in pulses stimulates gastric hormones that cause the feeling of fullness  The fiber in pulses increases chewing time and delays gastric emptying, reducing food intake

10-Year Research Strategy for Pulse Crops  The UN Food and Agriculture Organization has declared 2016 the International Year of Pulses (IYP) to encourage connections throughout the food chain that would better utilize pulse-based proteins, further global production of pulses, increase the efficiency of crop rotations, and address trade challenges. The International Year creates a unique moment to showcase transformative research investments that would allow pulse crops to deliver on their full potential as a critical player in the global food system.

Greatest Pulses Dishes (5001)

An & Wagashi ( Japanese ) Asian Mixed Vegetable Curry CHEF MONTASER MASOUD

pulses food Bandeja Paisa Besan ke Gate ki Sabji Besan ki Masala Roti Betang Meh Chilka Roti Croquette with Chickpeas, Coriander Naan with Yogurt Dip Traditional Potjie Ukrainian Split Pea Soup Ulundu Vadai Parippu Payasam Pasta e Fagioli Paunk Na Wada Peas Bhaji (Pattal Bhaji or Tonak) Pesarattu (Green Gram Dosa) Phaanu

Pulses at Home & On the Go Pulses at HOME

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pulses food Pulses are an easy to cook versatile food. They are also a key food for healthy, active families. Pulses are a low-fat source of energy that is high in protein and fiber and a good source of micronutrients. cooking resources for tips on using pulses in your cooking.

Pulses at WORK Pulses are a great workday meal or snack because they are a low-fat, high-fiber source of energy, and they will help keep you feeling fuller for longer.

Pulses at SCHOOL Pulses are an important food choice for healthy kids, as they’re low in fat, high in protein and fiber, and rich in micronutrients such as zinc, which is crucial to building healthy immune systems!

Looking for ideas about how to incorporate more pulses into school lunches and snacks

How do you store bulk pulses?

There are basically two methods of storage: in bags and in bulk. Bags can be stored either in the open air or in warehouses, bulk grain is stored in bins or silos of various capacities.

What are the safe methods to store grain?

The bagged grain must be kept off the ground to prevent seepage of water or attack by termites. If there is a risk of rain during the temporary storage period the bags should be covered with waterproof sheeting. Alternatively, the sacks of grain should be stacked waterproof sheets away from walls in a rodent-proof room.

Home Remedies to keep Bugs away Cloves Using cloves is the easiest option to try as they are widely available. It will fight off the bugs and avoid their further infestation.

Cloves can be sprinkled in your pantry area to protect your grains and pulses away from the pantry area. Make sure that the original flavor of your Rentio Toor Dal is not spoilt with its smell.

Nutritional and health benefits of pulses Which nutrient is high in pulses?

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pulses food Image result for nutritional value pulses Pulses deliver high levels of potassium, magnesium, zinc, B vitamins, and iron. One serving of black beans contains as much iron as one 3 oz serving of flank steak, plus three times the folate (an essential B vitamin) of kale, and as much potassium as a banana.

Getting the most from pulses When other foods are combined with pulses, the nutritional value of pulses is further enhanced, as other foods help to ensure that the body is able to better absorb all the nutrients found in pulses. For example, 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. A good example is to sprinkle some lemon juice on lentil curry.

A source of vital nutrients Pulses typically contain about twice the amount of protein found in whole grain cereals. When combined with food high in vitamin C, pulses’ high iron content makes them a potent food for replenishing iron stores, particularly for women of reproductive age, who are more at risk for iron-deficiency anemia. Pulses are also good sources of vitamins, such as folate, which reduces the risk of neural tube defects (NTDs) like spina bifida in newborn babies. With a low glycemic index, low fat, and high fiber content, pulses are suitable for people with diabetes.

Malnutrition is a result of eating too little, too much, or eating an unbalanced diet that does not contain the right quantity and quality of nutrients to be healthy.

Malnutrition is one of the most important contributors to many types of illnesses and in some cases can lead to death. One of the key messages that FAO aims to highlight during the International Year of Pulses is the nutritional benefits of pulses, encouraging a paradigm shift toward including more of this nutritional powerhouse in diets all over the world.

Nutritional and health benefits of pulses Abstract

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pulses food Pulses (beans, peas, and lentils) have been consumed for at least 10 000 years and are among the most extensively used foods in the world. A wide variety of pulses can be grown globally, making them important both economically as well as nutritionally. Pulses provide protein and fiber, as well as a significant source of vitamins and minerals, such as iron, zinc, folate, and magnesium, and consuming half a cup of beans or peas per day can enhance diet quality by increasing intakes of these nutrients. In addition, the phytochemicals, saponins, and tannins found in pulses possess antioxidant and anti-carcinogenic effects, indicating that pulses may have significant anti-cancer effects. Pulse consumption also improves serum lipid profiles and positively affects several other cardiovascular disease risk factors, such as blood pressure, platelet activity, and inflammation. Pulses are high in fiber and have a low glycemic index, making them particularly beneficial to people with diabetes by assisting in maintaining healthy blood glucose and insulin levels.

Emerging research examining the effect of pulse components on HIV and consumption patterns with aging populations indicates that pulses may have further effects on health. In conclusion, including pulses in the diet is a healthy way to meet dietary recommendations and is associated with a reduced risk of several chronic diseases. Long-term randomized controlled trials are needed to demonstrate the direct effects of pulses on these diseases.

Keywords: apport en nutriments; cancer; cardiovascular disease; diabetes; diabète; human health; legumes; légumineuses; légumineuses à grains; maladie cardiovasculaire; nutrient intake; pulses; santé humaine.

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