3 Top Reasons You Should Be Eating More Pulses

Pulses, which include beans, peas, and lentils, are the ultimate superfood. They're good for your health, the planet - and your budget.

With plant-based eating on trend, you may be hearing more lately about a food group called "pulses." We're not talking about your heartbeat - pulses are seeds of plants in the legume family. They include beans, chickpeas, lentils, and dried peas.

These humble beans actually have a lot to brag about. They are a good plant-based source of protein and iron, making them a staple in vegan in vegetarian diets. They also have a much smaller carbon footprint compared to meat foods. And, they're some of the most affordable foods in the grocery store.

Pulses are staples in many healthy eating plans including the Mediterranean Diet and the brain-benefiting MIND Diet. It’s easier than ever to eat more pulses these days. Besides canned beans, pulses are showing up all over grocery shelves, from chickpea pasta to black bean chips and even pea milk. 

Here’s everything you need to know about these small-but-mighty nutritional powerhouses, plus a recipe to put pulses on your menu.  

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Why You Should Eat More Pulses 

While pulse popularity is on the rise, most older adults are still not eating the recommend one to two cups of pulses a week. If you're one of those people, here are three good reasons to start eating more pulses.

1. Pulses Are Good for Your Health

If you’re watching your carb intake, you might think that pulses are off the menu. It’s true — pulses are high in carbs. But they’re also packed with fiber and plant-based protein that slow digestion. That means that pulses won’t raise your blood sugar as much sugars and other simple carbs. In fact, eating high-fiber foods like pulses can actually help regulate your blood sugar over time.  

It’s hard to overstate the benefits of fiber. A recent review of studies found that found that higher intake of fiber was linked to a lower risk of heart disease, stroke, type 2 diabetes and colorectal cancer. The same review found that eating more fiber can lead to weight loss, lower A1c (a measure of blood sugar), lower cholesterol, and lower blood pressure.  

The fiber-and-protein combo found in pulses can also help you feel fuller longer. In one experimental study, participants ate high-protein meals where the protein came from either meat or pulses. When eating the pulse-based meal, participants reported feeling fuller after the meal, and they ate less at a later meal. So pulses may be key to curbing overeating. 

Pulses also pack in high amounts of essential vitamins and minerals including iron, magnesium, zinc, copper, potassium, and B vitamins. So packing in more pulses can be an easy way to improve your overall diet quality. 

2. Pulses Are Good for the Planet

Trying to reduce your carbon footprint? Changing up your diet might be a good place to start. Pulses take way less environmental resources to produce than animal proteins. One recent study found that vegan meals, featuring pulses, had 14 times less of an environmental impact than meat-based meals.

You don’t have to go fully vegan to start making a difference. Another study found that replacing meat with pulses even just twice a week can make your diet a little more sustainable. To improve your health and the health of the planet, a report from The Lancet recommends eating 50 grams (about 1/4 cup) of legumes each day.  

Recommended reading: What Is the Flexitarian Diet—And Should You Try It?
How to Start Eating Plant-Based, The SilverSneakers Guide 

3. Pulses Are Good for Your Budget

Here's the best part: pulses are some of the least expensive foods you can find in the grocery store. A pound of dried beans costs just a few dollars and makes about 6 cups of cooked beans. Precooked canned beans will cost you a little more, but they're still a bargain compared to other protein foods like fish and meat.

Pulses are also easy to stock up on. Dried or canned beans stay good for years, so you can buy in bulk without worry. And having a can of beans on hand means a quick dinner is always in reach. So save your money on protein powders, fiber supplements and multivitamins - stock up on pulses instead!

How to Eat More Pulses 

Versatile pulses can be incorporated into lots of different dishes, including soups, stews, casseroles, pasta, salads, curries, dips (like hummus), and even some desserts (ever tried black bean brownies?). And because of their “meaty” texture, pulses can stand in for animal-based protein foods in things like tacos, burgers, and meatloaf.  

Canned beans are convenient when you don't have a lot of time to make a meal. Pro tip: rinse and drain canned beans before adding to your dish to cut down on the sodium.

Dried beans are also easy to prepare, they just take some planning ahead. Most require soaking for eight hours or more, plus an hour or two of simmering on the stove. Dried lentils and split peas cook quickly, so they can be added directly to soups and stews, no soaking required.

Ready to dish up more pulses? Find three delicious and simple main-dish pulses recipes here. Or whip up a batch of these savory Chili Muffins. 

Chili Muffins 

Who says you need a bowl and spoon to eat chili? These adorable chili muffins are a fun and nutritious addition to mealtime. They are also great served as leftovers. Each can be served with a dollop of sour cream.

Ingredients 

• 2 large eggs 
• 1/3 cup tomato paste 
• 1/2 cup coarse grind cornmeal 
• 1 cup cooked or canned black beans, rinsed and drained 
• 1 cup cooked or canned kidney beans, rinsed and drained 
• 1 cup frozen or canned corn kernels, rinsed and drained 
• 1 red bell pepper, finely diced 
• 1 medium carrot, grated  
• 2 teaspoons dried oregano 
• 1 cucharadita de chile en polvo 
• 1 teaspoon garlic powder 
• 1 teaspoon onion powder  
• 1/2 teaspoon salt 
• 1 cup grated cheddar cheese 

Directions 

1. Preheat oven to 350 F.  
2. In a large bowl, gently whisk together the eggs and tomato paste. Add the cornmeal, black beans, kidney beans, corn, red pepper, carrot, oregano, chili powder, garlic powder, onion powder and salt to the bowl and stir until combined.
3. Divide mixture into 12 greased standard-sized muffin cups.  
4. Bake for 20 minutes. Sprinkle tops with cheddar cheese, then bake 5 minutes more. Let cool for 5 minutes before unmolding.

Recipe by Matthew Kadey, R.D. 

See our sources
Review of health benefits of fiber: The Lancet
Satiety of meat-based meals vs. plant-based meals: Food & Nutrition Research
Environmental impact of different meals: Journal of Cleaner Production
Replacing with meat with pulses to improve diet sustainability: Nutrients
EAT-Lancet report on sustainable diets: The Lancet 

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