Some grains and pulses are some of the most healthy foods
Great source of fiber, energy giving carbohydrates, so lets start with one of my favorites from this list of grains and pulses
Haricot beans aka baked beans
- High in fiber good for the digestive system
- helps lower cholesterol
- good source of protein, calcium, magnesium, potassium, iron, zinc and B vitamins
- rich in antioxidants
Chick peas
Chick peas are a good source of protein for vegetarians
- Good source of fiber – helps digestive disorders
- soluble fiber – controls blood sugars and lowers cholesterol
- very high in folate
- rich source of magnesium
- good source of iron, zinc, calcium, potassium
- fights heart disease and cancers
Black beans
- Help to reduce cholesterol
- high in magnesium
- reduces the risk of heart disease and heart problems
- contains antioxidants
- rich in anthocyanins – helps prevent cancers and blood clots
- excellent source of folate
- high in fiber
- good source of vegetable protein
- contains vitamin B1, magnesium, potassium, zinc, calcium
Grains and pulses are full of good nutrients
Kidney beans
Great for vegetarians as they contain high good-quality protein and minerals
- Excellent source of iron, calcium and protein
- high in fiber
- helps regulate release of insulin – good for dieters
- high in potassium – reduces fluid retention and helps control high blood pressure
- contains zinc, folate, magnesium, potassium, calcium, iron, vitamin B1
Brown rice
White rice contains few nutrients compared to brown rice, which contains several nutritional benefits
- One of the least allergic foods
- a low glycemic index – helps control blood sugar levels
- B vitamins – helps convert food into energy and keeps the nervous system healthy
- high in selenium – protects against cancers
- source of fiber, magnesium, iron, zinc, calcium
Lentils
Lentils are one of the beans most rich in cancer-blocking fibers and are low in fat
They come in a variety of colors – green, brown and red. the green and brown contain the highest levels of nutrients and fiber.
- Rich source of fiber – insoluble and soluble, which help protect against cancers and cardiovascular disease
- minimizes premenstrual syndrome – contains an estrogen-like substance that also protects from osteoporosis
- rich in B vitamins
- high in folate, iron, zinc, magnesium, potassium, calcium
What amazing health benefits from these grains and pulses
Split peas
- Rich in soluble fiber – helps lower ‘ bad ‘ blood cholesterol
- reduces the risk of hormone-related cancers
- very high in potassium – good heart health, lowers blood pressure
- excellent source of vegetable protein
- source of folate, vitamin B1, magnesium, zinc, iron, calcium, Beta-carotene, niacin
Pot barley
- A whole grain that protects against cancers and heart disease
- good source of minerals – selenium, magnesium, potassium, zinc, calcium
- source of the B vitamins
- high in fiber and soluble fiber – helps keep the colon healthy and lowers blood cholesterol
- helps keep eyes healthy
Soya beans
- Good source of low saturated fat protein
- rich in plant compounds, which help protect against hormone-related cancers
- helps lower ‘ bad ‘ blood cholesterol and protects from heart disease
- may reduce the symptoms of menopause
- contains fiber
- source of folate, vitamin B1, Riboflavin, potassium, zinc, iron, calcium, magnesium
*contains a type of estrogen, if you are estrogen dominant, be careful how much you consume*
Oats
- Very high in soluble fiber
- good source of healthy fats
- lowers ‘ bad ‘ blood cholesterol
- good for the circulatory system and helps prevent heart attacks
- contains plant chemicals to help reduce the risk of cancers
- a very good source of a wide range of vitamins and minerals – B vitamins, vitamin E, magnesium, calcium, potassium, zinc, folate
- oats contain polyphenols, plant compounds that can suppress tumor growth
- good for dieters, people with insulin resistance and diabetics
I do hope you have enjoyed this post and you have found it useful?
Has it helped inspire you to eat more healthy foods
Love LittleWildflower x