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Living Well in Yalobusha County

Five Health Reasons To Eat More Pulses


We’ve been waiting all spring and summer and it finally happened!  Tomatoes started coming in last week…..just as we were about to leave for church camp. So, as soon as I got home from camp I had to start putting up tomatoes.  Canning is truly a labor of love. To help me get in the canning mood I really have to think about why I do it……chili, gumbo, vegetable soup, stuffed bell peppers, salsa, … …..you get the point. It just wouldn’t be fall or winter for me without home canned vegetables. 

I also have to remember that no matter how busy I am, the garden only lasts for a little while, so I have to make time to put the fresh veggies up while they are coming in.  This can sometimes mean some pretty late nights!  

 

5 Health Reasons to Eat More Pulses

Pulses are the edible seeds in the legume family and include dry beans, dry peas, lentils and chickpeas.

Pulses are getting more respect these days. Because they are an economical source of protein, they were once thought of as poor man’s food. Today people of all income levels around the globe love them for their great taste, versatility, sustainability and health-boosting nutrition. Aim to eat several servings per week. Here’s why.

1. Prevent colon cancer.


Pulses are rich in dietary fiber, providing at least 20% of the recommended daily amount. Choices such as black beans, kidney beans and lentils provide the type of fiber that the good healthy bacteria in the gut love. These intestinal bacteria feed on the fiber and provide compounds that are beneficial to the colon cells, protecting them from harm.

Pulses also provide a host of phytonutrients studied for their cancer-fighting benefits – and other health benefits too.

2. Protect your heart.

Diets rich in pulses are linked to lower systolic blood pressure (the top number), and consuming about one serving of pulses daily is associated with healthier cholesterol levels. Plus a study of nearly 10,000 men and women found that eating beans at least four times weekly – compared to eating beans less than once weekly – lowered the risk of heart disease by 22%. Hint: drain and rinse canned beans to wash away about 40% of the sodium.

3. Get better blood sugar control.

Eating pulses is associated with improvements in both short term and long term fasting blood sugar levels. In fact, a meta-analysis of 19 studies found that eating pulses as part of a lower glycemic index diet lowered blood sugar levels as well as some diabetes medications.

4. Manage your weight

Pulses contain resistant starches, so some carbohydrates are not digested and absorbed, meaning fewer calories get absorbed too. Additionally, a meta-analysis of nine studies found that meals based on pulses led to greater feelings of fullness. And observational data suggest that pulse eaters are less likely to be obese than those who don’t consume them.

5. Protect the earth

The Food and Agriculture Organization of the United Nations named 2016 The International Year of Pulses, and it wasn’t just because of all the health benefits already listed. Pulses are good for the health of the earth too. They’re an inexpensive source of protein and other nutrients, and they’re more readily transported than other protein sources. Many scientists find pulses to be a sustainable crop that is beneficial to global climate.

Article Source: Communicating Food for Health.


MSU Extension Service

SAVE THE DATE


It’s hard to believe it is already time for MSU Christmas Cheese orders, but it is! The MSU Cheese Store encourages everyone to place their orders to ensure that you get your cheese order filled. If you are a past customer, you should have received an order form in the mail and should send your order and payment to the cheese store – just make sure to mark on the top of your order that Yalobusha County Extension will pick up.  If this is your first time to place an order, call the Extension office at 675-2730 to place your order and then you will be sent a bill from the cheese store. The cheese will be picked up around the first week of December.

Crochet MHV will meet on Thursday, July 27, at 10 a.m. The group is led by volunteer Karol Jarman. You will need to bring the yarn of your choice and a crochet hook.

There will be a one day ServSafe – Food Safety Certification Class offered at the Yalobusha Extension Office on Thursday, August 31. The last day to register and pay your fee for this class is July 31.The fee is $140 and should be paid by money order or cashier’s check.  For more information call me at the Extension office at 675-2730.

The Family and Consumer Science Club will begin meeting again in August. We would love to have some new 4-H members and we need adult 4-H volunteers. Volunteers are what makes our program work! Volunteers can lead programs or they can assist when others lead programs. If you or your child are interested in joining us or you would just like more information please contact me at p.redwine@msstate.edu or call the Extension Office at 675-2730. Check out our Facebook page at MSU-Yalobusha County Extension Service to see pictures of events that we have had or you can check out our online newsletter at www.msucares.com go to Yalobusha County and see the past year’s newsletters. We hope to see you in August!

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