Pulses – What are Pulses and Why are they good for you?

Pulses vs. Legumes: “Pulse” is the term for the edible seeds of legumes (plants with a pod), which include dry peas, beans, lentils and chickpeas but does not include fresh green beans or peas. Although they are related to pulses because they are also the edible seeds of plants with a pod, soybeans and peanuts differ from pulses because they have a much higher fat content, whereas pulses have virtually no fat. The name pulse is derived from the Latin puls meaning thick soup or potage.

Why pulses? They are high in fibre, low in fat, full of vitamins and minerals and taste delicious. Pulses are great foods for people looking to lose weight, reduce cholesterol and manage diabetes or other health concerns such as gluten intolerance or celiac disease. Read on to see how pulses benefit your health, as well as the health of your clients and patients.

Weight Control: Advising people to eat a healthy diet that meets their nutrient needs, promotes weight loss and provides satiety is challenging. Pulses such as dry beans, peas, lentils and chickpeas are rich in dietary fibre and protein – two nutrients associated with promoting satiety.

New research demonstrates that a weight loss diet including 750 mL (3 c.) pulses per week promotes similar weight loss to a low calorie diet without pulses, helps shrinks waist size and controls the desire to eat additional foods. Eating 125 mL (1/2 c.) of pulses per day provides 3 – 6.5 g fibre and 8 – 9 g protein. Incorporating 750 mL (3 c.) of pulses per week into the diet is achievable by including pulses in snacks, soups, salads, entrées and breakfast foods (e.g. beans in your omelette!).

Heart Health: Blood glucose and lipid levels are commonly elevated in obese individuals, creating additional challenges to identifying healthy food choices. With their high fibre and low glycemic index, pulses have been shown to reduce total and LDL cholesterol levels and help regulate blood glucose.

Pulses are also an excellent source of folate, a B vitamin that has been shown to reduce circulating homocysteine levels. Homocysteine is a type of protein that damages the lining of arteries and promotes plaque buildup, which can eventually block blood flow to the brain or heart causing a heart attack or stroke.

Diabetes: The low glycemic index of pulses is great for diabetics as they help control short-term blood sugar levels. Check out our “Pulses and Diabetes Control” resource to see how pulses rank on the GI scale. Emerging studies also suggest that regular consumption of pulses may help lower glycated hemoglobin (Hb1ac), a marker for long-term blood glucose control.

Celiac Disease: Pulses are gluten-free and are a great alternative to wheat and other gluten containing grains. Pulses add starch, fibre and many other vitamins and minerals that could be lacking in a gluten-free diet. Pulse flours (black bean, whole bean and chickpea flours) are available at bulk food stores, in the ethnic food or natural food aisles of your local supermarket and in health food stores. Pulse flours can be used for gluten-free baking, for example, the blueberry-lemon loaf on the right.

Information provided by Pulse Canada (http://www.pulsecanada.com/health-professionals)