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.

Nutritious Powerhouses

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.

Low Fat

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:

Figures sourced from USDA Nutrient Database

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