Pulses for a Healthy Diet
Eating a diet rich in pulses can:
Help maintain a healthy body weight
Rich in protein and fiber and low in fat, pulses can help you feel fuller longer.
Reduce post-meal “crashes”
Pulses are complex carbohydrates, which take longer to break down compared with other carbohydrates (simple sugars), providing longer-lasting energy.
Reduce the risk of chronic diseases
Pulses can help with the management of blood sugar levels and diabetes because they do not cause blood sugar levels to rise as much as sugary or starchy foods that are low in fiber.
Help maintain heart health
Pulses are a heart-healthy food choice. Research has shown that eating pulses can lower blood cholesterol, reduce blood pressure and help with body weight management, which are all risk factors for heart disease.
Contribute to gut health
Pulses are a source of prebiotic fiber – the preferred food of our gut bacteria – which contributes to good gut health.
Pulses provide the following nutritional benefits:
Good source of plant-based protein
Pulses deliver double the protein per serving of quinoa.
Excellent source of fiber
Pulses have 4x more fiber per serving than brown rice.
Lentils have 17 g less fat per serving than pork.
One serving of black beans contains more iron than a 3 oz. serving of flank steak.
Low in sodium
On average pulses have 500 mg less sodium per serving than deli turkey.
Dry peas have 186 mg less cholesterol than an egg.
Excellent source of folate
Chickpeas contain 3x more folate per serving than kale.
Good source of potassium
One serving of dry peas contains as much potassium as a banana.
Healthy Cooking & Baking Swaps
Beans, lentils, chickpeas and dry peas are chameleons in the kitchen.
Try these easy swaps to amp up the nutrition in your favorite dishes: