The Benefits, History, and Varieties of Pulses | Food Profile

An Introduction to Pulses

Pulses are the edible seeds of plants in the legume family. Some common types of pulses include lentils, beans, peas, and chickpeas. As a crop, pulses play an important role in sustainable agriculture, helping to enrich soil with nitrogen. Pulses have also become popular in recent years as a nutritious addition to many diets.

The Benefits of Eating Pulses

Pulses have many health benefits and provide essential nutrients, including:

• Protein - Pulses are a great source of plant-based protein. Just 1 cup of cooked lentils contains about 18 grams of protein.
• Fiber - Pulses contain soluble and insoluble fiber, which is important for digestive and heart health.
• Folate - Pulses are one of the best sources of this essential B vitamin, which helps prevent neural tube defects in babies when consumed pre-conception and during early pregnancy.
• Iron - Pulses contain high levels of iron, which helps transport oxygen around the body.
• Magnesium & potassium - Important minerals that play various roles like bone health and muscle function.

Due to this stellar nutritional profile, pulses may help reduce the risk of health issues like heart disease, diabetes, and certain types of cancer.

Types of Pulses

There are many different varieties of pulses, but some of the most common include:

• Beans - Kidney, pinto, black, cannellini, soybeans, etc.
• Lentils - Brown, green, red, French, black, etc.
• Peas - Green/garden, split, yellow, chickpeas

The Difference Between Pulses and Other Legumes

Pulses belong to the legume plant family, Fabaceae. However, the term "pulse" refers only to the dried edible seed, whereas other legumes might refer to the entire plant or pod.

Some examples of how we differentiate pulses from other legumes:

• Soybeans are considered pulses, but fresh green soybeans are not.
• Chickpeas (garbanzos) are pulses, but fresh green chickpeas still in the pod are not.
• Beans like navy beans and kidney beans are pulses, but fresh green beans are not.
• Green peas are not pulses, but split dried peas are.

The Difference Between Pulses and Cereals

Cereals or grains like wheat, rice, oats, barley, etc. are from the grass plant family Poaceae. The seeds of cereal crops are also used for human consumption, but cereals differ from pulses in a few key ways:

• Pulses grow on pods as legumes, cereals grow on grasses.
• Pulses have more than twice the amount of protein compared to most cereals.
• Pulses contain more lysine, an essential amino acid that most cereals lack.
• Some pulses can fix atmospheric nitrogen into the soil, cereals cannot.

That said, incorporating both pulses and cereals into your diet can provide complementary amino acids and vitamins.

The History of Pulses

Pulses like lentils, peas, beans, and chickpeas are one of the oldest cultivated crops in human history. They have been a part of diets globally for thousands of years. Archaeological remains suggest that lentils were eaten as far back as approximately 10,000 years ago in regions that are now Sudan, Ethiopia, and Syria. Meanwhile, traces of peas and fava beans have been found at ancient Egyptian sites.

Pulses in the Ancient World

Several types of pulses, especially lentils, were central components of diets across many ancient civilizations in Europe, Asia, and the Middle East. This is unsurprising because they are highly versatile, nutrient-dense, and some varieties can grow in relatively harsh conditions.

Pulses continue to play an important role in Indian, Latin American, African, and Middle Eastern cuisine today. From curries to tacos, the stark differences in how bean and lentil dishes are seasoned across cultures demonstrate pulses' amazing adaptability.

Pulses in Europe and the Americas

Many pulses are believed to have originated in the Mediterranean and Near East, but spread across the globe over centuries of agricultural trading. Certain New World crops like kidney beans, navy beans, and some peas were grown long before European settlements in the Americas.

European colonists embraced these native pulses to varying degrees. Some like green peas and lentils were more preferred staples brought from Europe. Meanwhile, beans gained much more favor in Central and South America.

How to Cook Pulses and Incorporate Them Into Meals

Pulses can be prepared in a multitude of ways - perfect for any mealtime from breakfast to dinner.

Preparing Beans, Lentils, and Chickpeas

Most raw pulses like beans and lentils require pre-cooking by boiling to make them digestible and to bring out their full nutrient content. Soaking and sprouting some varieties like lentils beforehand can help reduce cooking times and minimize gas. However, lighter pulses like split peas may only require simmering.

Chickpeas (aka garbanzo beans) require longer soaking and lengthy simmering to achieve a creamy interior and tender texture.

Cooking With Green Peas and Split Peas

Fresh green peas require just a quick blanching or steaming to preserve their bright green color, raw nutrients, and signature crunch. Meanwhile, split peas can simply be simmered into a purée to make split pea soup, fold into rice pilafs, or add as a thickener to give curries and stews more body.

Pulse Meal Ideas

You can play around with several cooking methods like sautéing, roasting, and mashing to turn pulses into:

• Hearty vegetarian chili with beans
• Lentil dal over rice
• Chickpea curry with coconut milk
• Bean and veggie tacos or burrito bowls
• Red lentil soup with lemon
• Split pea pancakes
• Hummus
• Baked beans
• Dahl paneer (simmered lentils with fresh farmer's cheese)
• Pinto bean burritos
• White bean chicken chili
• Vegan soups with mixed pulses

Many of these pulse dishes pack great protein, fiber, vitamins, and minerals with relatively few calories. Pulses also pair well with nearly any whole grain like rice, quinoa, barley, millet, etc.

Potential Digestive Issues With Pulses and How to Avoid Them

Pulses and legumes contain certain carbohydrates like raffinose oligosaccharides, which humans lack the enzymes to fully digest. Therefore, consuming pulses can sometimes cause gas, bloating, or discomfort. However, there are simple ways to help mitigate these issues.

Strategies to Improve Digestion of Pulses

Here are some preparation methods you can try if beans, lentils or peas cause indigestion:

• Presoak pulses before cooking, especially larger beans
• Change soaking water 2-3 times to help start breaking down indigestible sugars
• Sprout or ferment some pulses
• Add kombu (a type of seaweed) to cooking water as natural digestive aid
• Season cooked pulses with epazote, a Mexican herb that may help reduce gas
• Try digestive enzyme supplements with bean meals
• Experiment to see if certain types of pulses digest better for you
• Introduce pulses gradually to allow your gut microbiome time to adjust

The Benefits Outweigh Any Discomfort

Minor digestive discomfort shouldn't deter you from incorporating nourishing pulses into a healthy diet - the nutritional upsides far outweigh any problems. But preparing them properly and pacing yourself can help you fully reap their awesome benefits.

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.