Why pulses are good for you, by Dr Sarah Schenker

Uniquely rich in both protein and fibre, and packed with vitamins and minerals, including legumes and pulses in your diet is a healthy way to meet dietary recommendations and can help reduce the risk of chronic diseases.

The pulses in our new Pulses and Rice range will leave you feeling fuller for longer thanks to the high fibre and protein content and low glycaemic index, making them particularly good for people with diabetes or those looking to manage their weight.

What are pulses?

Pulses are a type of legume that includes dried beans, peas, chickpeas, and lentils. They are a staple food in many cultures around the world and are an important source of protein, fibre as well as vitamins and minerals such as iron, potassium, and folate.

Pulses are versatile and can be used in a variety of dishes, such as soups, stews, salads, and curries. They can also be ground into flours for use in baking and can be used to make meat substitutes, such as falafel and veggie burgers.

Eating pulses regularly has been linked to numerous health benefits, such as reducing the risk of heart disease, stabilising blood sugar levels, and aiding digestion. They are also an excellent food choice for weight loss as they are low in calories and high in fibre, which can help you feel full for longer periods.

Different types of pulses

Edamame

Edamame are full of important minerals needed for healthy teeth and bones. There is a wide range of unique proteins, peptides and phytonutrients contained within them too.

They make a great healthy snack, lightly steamed and served with a pinch of salt and chilli flakes or added to stir frys and salads.

In 100g of boiled, unsalted edamame, there are 121 kcal, 11.1g of protein, 5.2g of fat, 10.8g of carbohydrates, 5.2g of fibre and 2.6g of sugars.

Chickpeas

Chickpeas are packed with insoluble fibre, which helps maintain a healthy gut and contain plenty of antioxidants, which help prevent cell damage. Studies have also shown that eating chickpeas improves insulin function and regulates blood sugar, making them one of the healthiest beans.

Chickpeas are incredibly versatile; you can add them to curries, stews and salads and they’re the key ingredient for hummus and falafel.

In 100g of boiled, unsalted chickpeas, there are 164 kcal, 8.9g of protein, 2.6g of fat, 27.4g of carbohydrates, 7.6g of fibre and 4.8g of sugars.

Black beans

Just one serving of black beans provides around a third of your daily protein requirement. They’re also great for keeping your joints and heart healthy, thanks to the omega-3 fats they provide.

Black beans are the perfect way to make your chilli go further, especially when combined with a few squares of dark chocolate. They’re also delicious in curries.

In 100g of boiled, unsalted black beans, there are 132 kcal, 8.9g of protein, 0.5g of fat, 23.7g of carbohydrates, 9.7g of fibre and 0.3g of sugars.

Split peas

Full of cholesterol-lowering fibre, an excellent source of important minerals and hormone balancing, there are plenty of ways split peas can improve your diet.

Split peas are perfect for adding to stews and soups to add bulk and texture.

In 100g of boiled, unsalted split peas, there are 118 kcal, 8.3g of protein, 0.4g of fat, 20.7g of carbohydrates, 8.3g of fibre and 1.4g of sugars.

Pinto beans

Pinto beans contain certain phytonutrients, which are helpful in the prevention of certain cancers, including stomach cancer. They provide a great source of protein, copper, potassium, iron and more.

They’re great when mashed and refried or used to make your own healthy version of baked beans.

In 100g of boiled, unsalted pinto beans, there are 143 kcal, 9g of protein, 0.9g of fat, 27g of carbohydrates, 15g of fibre and 1.5g of sugars.

Are there any disadvantages to eating pulses?

While pulses have many health benefits, there are a few potential disadvantages to keep in mind:

• Excessive consumption of pulses can lead to gas and bloating
• Excessive consumption of pulses (and the phytic acid and lectins they contain) can reduce mineral absorption
• In rare cases, some people may experience an allergic reaction to pulses.

It is important to note that the potential disadvantages of consuming pulses can be mitigated by proper preparation and cooking methods. Soaking, boiling, and fermenting pulses can reduce the levels of anti-nutrients and make them easier to digest.

Learn more about Dr Sarah Schenker

Dr Sarah Schenker is a registered dietitian and a leading expert in the field of nutrition with over 20 years of experience in the industry across both the public and private sectors. Dr Schenker has authored numerous books and articles on nutrition. Dr Schenker has a degree in Nutrition & Dietetics from King’s College London, a PhD in Nutrition from the University of Surrey, and is a fellow of the Royal Society of Medicine.

She is known for her practical, evidence-based approach to nutrition and her ability to translate complex scientific information into practical advice. She has made several appearances on television and radio shows and has also served as a spokesperson for many high-profile organisations, including the British Nutrition Foundation and the British Dietetic Association.

Pulses and Beans FAQs

What are the benefits of eating pulses?

Eating pulses has many health benefits, including reducing the risk of heart disease, lowering cholesterol levels, stabilising blood sugar levels, aiding digestion, and promoting weight loss.

Is it OK to eat pulses every day?

Yes, it is perfectly safe to consume pulses on a daily basis, and doing so increases the effectiveness of their benefits.

Which are the healthiest pulses?

Pulses come in many varieties, but some of the healthiest ones include lentils, chickpeas and kidney beans. These pulses are high in protein, fibre and other essential nutrients.

Are pulses good for weight loss?

Yes, pulses are excellent for weight loss. They are low in calories and high in fibre, which can help you feel full for longer periods and reduce your overall calorie intake.

What happens when you eat too many pulses?

Eating too many pulses can lead to bloating and gas. However, this is rare and usually only occurs when large amounts of pulses are consumed at once.

How many times a week should you eat pulses?

You should consume pulses at least 3-4 times a week to benefit from their many health benefits.

Can pulses replace meat in a meal?

Yes, pulses can be an excellent replacement for meat in a meal. They are a great source of protein and are often less expensive than meat. They are also low in fat and cholesterol and contain no saturated fats, making them a healthier choice than meat.