What Are Pulses? Nutrition Facts, Health Benefits and Tips

What Are Pulses?

Pulses are edible seeds that grow in pods. They are a type of legume along with beans, lentils, peas, and peanuts. Common pulse varieties include chickpeas, split peas, black beans, pinto beans and navy beans. Pulses have recently risen in popularity due to increased recognition of their many nutritional benefits.

The Botanical Definition of Pulses

Botanically speaking, pulses belong to the legume plant family Fabaceae. This means that pulses, along with beans and lentils, grow in pods that split open when fully mature. The term “pulse” refers specifically to the dried edible seed within the pod.

According to the Food and Agriculture Organization, pulses must meet these basic criteria:

• They must come from leguminous plants, meaning plants in the Fabaceae family
• They need to be harvested solely as dry seeds for human consumption
• They cannot be harvested green like green peas or green beans
• They do not include crops mainly used to extract oil like soybeans and peanuts

Based on this definition, the four main types of pulses are:

• Dry beans - kidney beans, lima beans, pinto beans
• Dry broad beans - fava beans
• Dry peas - split peas, chickpeas
• Lentils

Key Nutritional Benefits of Pulses

Pulses shine nutritionally thanks high amounts of protein, fiber, vitamins, minerals, antioxidants and other beneficial compounds. Adding more pulses to your diet offers major health perks.

Excellent Source of Plant-Based Protein

Pulses provide around 20-25% of their total calories from protein. This makes them an excellent protein source, especially for vegetarian, vegan and plant-based diets. The protein in pulses is substantial in quantity and high in quality.

The one downside is that pulse proteins are relatively low in the amino acid methionine. But combining pulses with grains or nuts and seeds helps form a “complete protein” to ensure adequate amino acid balance.

Rich in Important Micronutrients

In addition to protein, pulses supply a host of key vitamins and minerals. Just a half cup serving provides a good amount of iron, potassium, magnesium and zinc plus a range of B vitamins.

Pulses are especially high in folate, a B vitamin that helps prevent certain birth defects. Women who are pregnant or planning to become pregnant would benefit from more pulses in their diets.

High Antioxidant Content

Free radical damage has been linked to cancer, premature aging, heart disease and other chronic conditions. Eating antioxidant-rich foods helps combat harmful free radicals.

Pulses contain ample antioxidants like anthocyanins, phenolic acids, tannins and carotenoids. The mix of antioxidants does vary between specific pulse types.

For example, black beans, small red beans and red kidney beans have among the highest overall antioxidant levels of commonly consumed pulses.

Excellent Source of Fiber

If you want to improve digestive health and regularity, pulses can help. They provide a whopping amount of fiber, with around 16 grams per cooked cup. This significant dose of fiber aids digestion and gut health.

The indigestible part of pulse fiber also promotes satiety after eating, keeping you feeling fuller for longer. This makes incorporating pulses ideal for weight management.

The Many Health Benefits of Pulses

Decades of research reveal that higher pulse consumption not only provides excellent nutrition, but also reduces risk for a number of chronic diseases. Here is an overview of the top scientifically-proven ways pulses can boost wellbeing.

Decreased Risk of Heart Disease

Heart disease continues to be the leading cause of death worldwide. Luckily, studies show that eating more pulses like lentils, chickpeas, beans and split peas helps protect the heart.

Research indicates that consuming just over 3/4 cup of pulses daily is associated with lower “bad” LDL cholesterol levels, decreased blood pressure, and reduced risk of heart attacks and stroke.

Reduced Cancer Risk

Researchers are actively exploring the potential anti-cancer effects of certain pulses. Multiple studies found associations between higher legume intake and lower risks for stomach, prostate and colorectal cancers.

The antioxidant and fiber content of pulses likely contribute to their anti-cancer properties. More research is still needed to determine optimal intake levels for cancer prevention.

Improved Blood Sugar Control

For those struggling with insulin resistance, metabolic syndrome or diabetes, pulses can really help keep blood sugar steady. Their fiber slows digestion, resulting in a slower release of sugars into the bloodstream.

Studies found that adding just 5% more calories from pulses for five weeks decreased insulin resistance in overweight participants. A meta-analysis also showed that pulse consumption significantly improved key markers of long-term blood sugar control.

Increased Feelings of Fullness

Research confirms that pulses keep us feeling satisfied and ward off hunger pains longer after eating. One study compared the effects of an egg breakfast to a bean breakfast equal in calories and weight.

Those who ate the bean breakfast reported feeling significantly fuller and needing to eat again later compared to the egg breakfast.

Supports Gut Health

With around 8 grams of fiber per half cup when cooked, pulses make achieving daily fiber goals effortless. Fiber feeds the good bacteria in your gut microbiome and promotes overall digestive health.

Pulse fiber acts as a prebiotic in the intestines, allowing beneficial bacteria strains to thrive. The indigestible portion also bulks up stools and alleviates constipation issues.

Aids Sustainable Weight Loss

Following any reduced-calorie diet can be unpleasant and unsustainable long-term. Pulses provide volume and take up space in the stomach without a lot of calories, making weight management easier.

The satiating fiber and protein in pulses helps decrease appetite and cravings as well. Studies found that diets higher in pulses resulted in more weight lost compared to control diets equal in calories.

Tips for Cooking Pulses

Before you can enjoy pulses, they need some preparation to make them tender and flavorful. Here are some key tips for selecting, storing and cooking dried pulses:

Picking Pulses

Inspect pulses for any dirt, debris or signs of moisture and avoid those packages. Choose bags without rips, tears or spillage. When stored properly, pulses can last 1-2 years in the pantry before their flavor and texture degrade.

Prep Work

Check pulses for tiny stones or debris before cooking. Place in a strainer and rinse well under cool water, removing any foreign particles or broken beans.

Soaking pulses before cooking can slash cooking times by softening the tough outer skin and reducing phytic acids. Overnight soaking is ideal, but even 1-2 hours helps. Drain and rinse soaked pulses before cooking.

Cooking Pulses

Gently simmer pulses in broth or water until tender, with soaking times reduced anywhere from 25-75%. Add aromatics like onions, garlic, herbs and spices. Acidic ingredients like tomato, wine or citrus juice should be added towards the end to keep pulses intact.

Using a pressure cooker helps pulses cook even faster by reaching hotter temperatures under pressure. Cooked pulses can be enjoyed immediately or incorporated into soups, stews, salads, veggie burgers and more!

Are Pulses Bad for You in Any Way?

For most people, pulses are an incredibly healthy addition to the diet. But there can be some minor drawbacks to keep in mind in certain situations.

Gas and Digestive Issues

Because pulses contain hard-to-digest carbs, they can produce excess gas and abdominal discomfort in some people, especially when just introduced to the diet.

However, research confirms that the human gut quickly adapts and these issues subside. Starting slow and building up portion sizes over 2-3 weeks helps minimize negative digestive reactions.

Phytic Acid Content

Another concern with regular pulse consumption is phytates or phytic acid, which can bind to some minerals and inhibit full absorption. Soaking, sprouting and properly preparing pulses helps deactivate phytic acids.

For most healthy individuals eating a varied diet, phytates in moderation are not a major issue. But for those already at risk for mineral deficiencies, they can provide an added complication.

Pesticide Exposure Risk

Some conventional pulse crops tend to be heavily sprayed with pesticides that linger on or even penetrate into the outer layers. Choosing organic pulse varieties when possible is the best way to minimize pesticide exposure from frequent intake.

Incorporating More Pulses Into Meals

Now that you know just how nutritious pulses are, it’s time to start working them into your cooking routine. Here are some simple, delicious ways to eat more pulses every day:

Breakfast Pulses

Get your morning off to a bright start with scrambled eggs and beans, avocado toast topped with hummus, or a smoothie blended with chickpeas for extra creaminess.

Salads and Bowls

Black beans, chickpeas and lentils pair perfectly with mixed greens, roasted veggies, quinoa or brown rice. Sprinkle on fresh herbs, nuts, seeds and a lemony vinaigrette.

Soups and Stews

What easier way to get a few pulses into your day than letting them simmer away in a hearty soup or warming stew? Pair lentils with tons of aromatic veggies for a simple crowd-pleaser.

Sides and Snacks

Roasted chickpeas or crunchy baked lentil chips make for nutritious high protein snacks. Or serve up rice with a flavorful bean mixture like red kidney beans simmered in tomatoes and Mexican spices.

Reap the Benefits With More Pulses

As a nutritionally-dense whole food, pulses offer a unique range of vitamins, minerals, fiber, antioxidants and more. An accumulating body of research continues to reveal significant health benefits linked to increased pulses consumption.

Pulses help reduce risk for chronic illnesses like heart disease, diabetes, cancer and obesity. They also promote healthy digestion, sustainable weight management and overall wellness.

Consider slowly introducing more cooked beans, lentils, peas and chickpeas into your daily cuisine. Creatively incorporate pulses into salads, grain bowls, soups and dips for amplified nutrition, flavor and sustenance from plant-powered proteins.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.