Lentils/dhal, chickpea/gram, green gram, cowpea and various beans are among the most nutritious, affordable and culturally familiar foods across Asia. In Sri Lanka dishes like dhal (parippu) curryare not just tasty, they are nutrient-rich staples that support health from childhood to old age.
Scientifically pulses are recognized for their high protein, fibre, vitamins and minerals and have a role in preventing lifestyle diseases like diabetes, heart disease and obesity.
What Are Pulses?
Pulses are the dried edible seeds of legume plants. They differ from fresh legumes (fresh peas or beans) because they are harvested at full maturity and dried for storage. Unlike some crops, pulses are naturally gluten-free and cholesterol-free, making them suitable for diverse diets and sensitive health conditions.
Common pulses in Sri Lankan and Asian diets include:
- Red lentils (mysoor parippu)
- Green gram (mung)
- Chickpea (kadala)
- Cowpea (Red and white varieties)
- Horse gram (Kollu)
- Soybean
- Green peas
- Pigeon peas and split peas
Nutritional Value of Pulses
Pulses are tiny but dense with nutrition. They are a good source of key nutrients:
Macronutrients
- Plant-based protein: Pulses contain significantly more protein than many grains and are essential for muscle repair, immunity and enzyme production.
- Complex carbohydrates: Provide slow-release energy ideal for balanced meals.
- Dietary fibre: Promotes digestive health and helps prevent constipation.
Micronutrients
- Iron and zinc: Crucial for energy production and immunity.
- Folate (Vitamin B9): Helps in pregnancy and cell growth.
- Potassium and magnesium: Support heart and nerve health.
Pulses are also low in fat and high in fibre and therefore help stabilize blood sugar and improve insulin responsemaking them ideal for people with or at risk of diabetes.
Health Benefits of Pulses
Heart Health
The soluble fibre helps reduce LDL (“bad”) cholesterol and lowers the risk of heart disease.
Blood Sugar Control
With a low glycemic index (GI), pulses release glucose slowly which helps maintain stable blood sugar levels which are especially beneficial for people with diabetes or prediabetes.
Weight Management
High in both protein and fibre pulses increase satiety, reduce hunger and support healthy weight management.
Chronic Disease Prevention
Research shows that regular pulse intake is associated with:
- Improved serum lipid profiles
- Lower inflammation markers
- Positive effects on blood pressure and metabolic health
Who Benefits Most from Pulses?
Diabetics and Prediabetics: The low GI value and high fibre helps stabilize blood glucose and insulin levels.
Individuals with/risk of High Cholesterol / Heart Disease: Improved lipid profiles and/or reduced blood pressure and beneficial for cardiovascular health.
Vegetarians and Vegans: Rich sources of plant protein in the absence of animal protein in the diet
Older Adults: Help maintain muscle mass, improve digestion and support heart health.
Children and Adolescents: Supports growth, immunity and energy levels.
Pregnant and Lactating Women: Folate and iron help reduce the risk of anemia, neutral tube defects and support healthy development.
Pulses in Sri Lankan Cuisine
In Sri Lanka, pulses are in integral part of the diet ranging from parippu curry with rice, kadala thel dalaandmung bean porridge. These are a few local recipes/dishes to incorporate pulses into the daily diet. Enhance nutrient absorption by pairing pulses with vitamin C-rich foods(lime/citrus fruits/ tomato) and combine pulses with grains (e.g., rice) to obtain complete proteinprofile.
Pulses and Sustainable Nutrition
Beyond health benefits, pulses also promote sustainability:
- Require less water than animal proteins.
- Improve soil fertility through nitrogen fixation.
- Have a lower environmental footprint compared to many other protein sources.
The United Nations and FAO celebrate World Pulses Day (10 February) each year to raise awareness about their role in sustainable diets and global food security.
Final Thoughts
Pulses are more than just kitchen staples. They are nutritional superstars ideal for Sri Lankans and Asians striving for better health. Whether you are vegetarian, vegan, managing weight or navigating diabetes or heart health, incorporating pulses into daily meals can make a measurable difference.
Start small by including a tablespoon of cooked dhal or any type of pulses to your rice or enjoy a bowl of mung bean porridge — and over time, pulses can help you build a healthy and nutritionally balanced diet.
References
- “Nutrition Factsheet” – FAO, Nutrition, Food Security, Health & Biodiversity (2016). FAO Pulse Nutrition Factsheet
- “Health benefits of pulses” – FAO. FAO Pulse Health Benefits
- “Nutritional and health benefits of pulses” – PubMed review. PubMed Pulses Review (25061763)
- FAO pulses nutritional benefits. FAO Nutritional Benefits of Pulses
- Pulses lower blood pressure – meta-analysis. Pulse & Blood Pressure Study
- FAO/UN International observance & sustainable benefits. FAO World Pulses Day Info
Email OR DM if you have any questions about including pulses into your daily diet.
Dietitians are trained healthcare professionals to understand the needs of nutrition in individuals with medical conditions and work closely with medical practitioners.