Environmental Nutrition

Evidence supporting the fighting power of pulses is stronger than ever. Pulses are an excellent source of fiber and plant-based protein and deliver folate, magnesium, iron and other important vitamins and minerals. Dried beans, peas and lentils have a low carbon footprint making them an eco-friendly food choice.

The health benefits of pulses

Mounting evidence suggests that pulses can play a role in preventing chronic diseases. Some of the most compelling research surrounds their role in lowering blood sugar levels. Due to several factors, including the presence of resistant starch, fiber and protein, pulses may help slow digestion and reduce after-meal glucose and insulin spikes, which can help with blood sugar control. "When it comes to lowering blood glucose levels, pulses have shown a reduction in hemoglobin A1C [a blood glucose marker] that is quite strong, to even rival what we see in blood sugar-lowering drugs," says John Sievenpiper, M.D., Ph.D., associate professor and physician, University of Toronto.

Pulses may help decrease LDL ("bad") cholesterol, which can help reduce heart disease risk, according to a review in the Canadian Medical Association Journal. In the same vein, a systematic review in the American Journal of Hypertension revealed that pulses significantly lower blood pressure in people with and without high blood pressure. Several studies also suggest that pulses help keep you feeling full, thus, helping to fight obesity. In one meta-analysis, published in the journal Obesity, researchers found that pulse-containing meals were 31 percent more satiating compared to meals that did not contain them.

In addition to the many benefits for the body, UK chef Jenny Chandler points out benefits for the planet. "Pulses are nitrogen fixers, so they enrich the soil they grow in and require less water than other protein sources."

Pulse perceptions

Though the benefits are undeniable, pulses aren't always top of mind. Concerns about gas and bloating, lengthy cook times, and a general lack of culinary inspiration often cloud the way. Needless to say, you might need a little help bringing pulses to the table.

Vandana Sheth, R.D., C.D.E., Academy of Nutrition and Dietetics spokesperson recommends, "Try a small amount of pulses from the bulk bins at the supermarket to get what you need to experiment." To overcome gas and bloating, she encourages clients to make sure the pulses are thoroughly cooked, since undercooked starches can cause the discomfort.

Fitting pulses into your diet

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