60 second summary:
- Pulses are high in fibre and protein, so they have numerous health benefits as well as being more affordable than meat
- They are also low in fat, salt, saturates and sugar
- They can support your heart and digestive health
- Pulses also have a low carbon footprint and can add nutrients to the soil
- Try swapping meat for pulses in one-pot recipes
- Add beans to stews, soups and curries
Pulses and other high-fibre foods are becoming increasingly popular. These nutritious plant-based foods can benefit your health and be an environmentally sustainable option. Read on to discover the benefits of pulses along with ideas for how to eat more.
What are pulses?
Pulses include beans, like kidney beans, cannellini beans, and butter beans, as well as lentils, chickpeas and even peas. They are actually the seeds of plants known as legumes and they are grown all around the world, including in the UK, although the biggest growers include India, Canada, China, the USA and Russia.
What are the nutritional benefits of pulses?
- Pulses are a great source of fibre. In the UK, we eat around 20g of fibre a day, on average, but we are advised to consume at least 30g.
- Adding pulses to our diet can help boost our fibre intake, which helps support our digestion and may reduce the risk of cardiovascular disease.
- Pulses contain a type of fibre known as prebiotics. These can help feed the beneficial bacteria in our gut, which, in turn, can help improve our gut health.
- They also provide us with a source of plant-based protein, which can help support our muscles and bones. If we are trying to reduce our meat intake for health or environmental reasons, pulses offer a great source of protein to replace animal products.
- They are low in fat, saturated fat, and sugar, so they can again form part of a heart-healthy diet.
- The protein and fibre that pulses contain can help us to feel fuller for longer, so a diet rich in pulses can also help support weight management.
How can eating more pulses benefit the environment?
- Pulses have a low carbon footprint because growing them produces fewer greenhouse gases than meat or dairy foods.
- The legume plants that produce pulses actually draw nitrogen from the air, meaning that they have less need for nitrogen fertilisers, which themselves contribute to greenhouse gas emissions. This means not only fewer emissions from pulse crops but a lower energy input too.
- This nitrogen-drawing effect also results in a more nutritious soil after the crop is harvested, which benefits the next crop grown.
- When pulses are grown, they use from a half to a tenth of the water used to produce other sources of protein like meat or dairy.
How can I include more pulses in my diet?
- Swap all or some of the meat in dishes like cottage pie, pasta Bolognese or chicken casserole for pulses, e.g. lentils, cannellini beans or butter beans.
- Have a meat-free Monday where you try a new, pulse-based recipe, e.g. lentil dhal, chickpea curry or Thai curry with tofu or tempeh (soy bean-based products)
- Include pulses in sandwiches or wraps, e.g. as hummus or falafel.
- Pulses can add protein and a creamy texture to dips. Try chickpea and red pepper hummus; cannellini beans with lemon, olive oil and herbs; or spiced red lentil and herb dip.
- Swap traditional wheat pasta for lentil or pea-based versions.
- Add pulses to soups for a creamy protein boost.
Pulses are a nutritious, healthy and sustainable food that’s also budget-friendly, so why not try some of the above ways to include more of them in your diet?
Claire Baseley – Consultant Nutritionist
