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A Different Kind of Pulse

By Mike Mathews
Milestones Area Agency on Aging

Aside from the arrival of Spring, March also brings one of our favorite times of year, National Nutrition Month. To help celebrate, we wanted to introduce you to a type of super food you may not have heard of –- the pulse.

Pulses are a type of legume (seeds that grow within pods). Pulses include chickpeas (also known as garbanzo beans), lentils and dry peas. Pulses are considered by many nutritionists to be the perfect food as they are nutrient-rich, easy to prepare, and environmentally friendly.

They have also shown to be of considerable benefit to older adults, especially those trying to lose weight. A study of people on a reduced-calorie diet showed that those who ate the most pulses (about a half-cup a day) lost four times more weight than those who ate the least (less than a tablespoon per day).

The reason for that is simple. Pulses are one of the highest fiber foods. Just one portion of pulses provides about a third of the fiber you need for the entire day. Their mix of protein and fiber means they are digested slowly, making you feel fuller for longer. As an older adult, fiber is more important in your diet because you may have a slower metabolism, have less muscle mass, and get less physical activity than you used to when you were younger.
As you age, your body naturally tends to carry extra weight. Your digestive system slows down which leads to weight gain over time. Men who are 51 years old or older need 28 grams of fiber each day, and women of the same age need 22.4 grams each day. Fiber can help improve your digestion and lessen the impact of other health concerns like constipation, high cholesterol levels, and high blood sugar levels.

In addition to being a wonderful source of fiber, pulses have a variety of other health benefits including:

• Good source of protein.
• Low-fat
• Low-sodium
• Good source of iron
• Excellent source of folate
• Good source of potassium
• Low glycemic index
• Gluten-free.
• Cholesterol-free.

Pulses are available in grocery stores in different forms, including canned, in plastic bags and/or in bulk. They are also a very diverse food type and can be used in recipes ranging from soups and salads to pastas and desserts. There are a variety of recipes that make adding pulses to your diet simple and delicious.

Milestones Area Agency on Aging is committed to the overall wellness of older Iowans. Our nutritional programs include home delivered meals, Milestones Community Cafés, and Iowa Cafés. All Milestones meals are approved be a registered dietician to meet the nutritional needs of older adults. For more information on any of our meal programs, please call (855) 410-6222.

Milestones Area Agency on Aging offers Falls Prevention courses along with other wellness programs. To inquire about current programs, please call (855) 410-6222 or visit milestonesaaa.org.