Do Pulses Count as Carbs? Understanding Their Nutritional Role

November 26, 2025 •

4 min read

With up to 65% of their dry weight consisting of carbohydrates, the simple answer to 'Do pulses count as carbs?' is yes. However, this doesn't tell the whole story, as these are complex carbohydrates, rich in fiber and protein, offering sustained energy release.

Quick Summary

Pulses contain significant amounts of complex carbohydrates, along with being excellent sources of fiber and plant-based protein. Their low glycemic index offers steady energy, blood sugar control, and numerous other health benefits.

Key Points

Pulses are a source of complex carbohydrates: They contain 50-65% carbohydrates by dry weight, but they are not 'simple' carbs.
Carbohydrates in pulses are high in fiber: Both soluble and insoluble fiber are present, which slows digestion and nutrient absorption.
Pulses have a low glycemic index: This promotes a slow, steady release of energy and helps manage blood sugar levels.
Pulses are a dual-nutrient food: They provide both significant carbohydrates for energy and a high amount of plant-based protein.
Cooking methods can improve digestion: Soaking and proper cooking can reduce anti-nutrients and gas-causing compounds like oligosaccharides.
Pulses are associated with reduced chronic disease risk: Regular consumption has been linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.

The Nutritional Makeup of Pulses

Pulses, the edible seeds of legume plants like lentils, chickpeas, and dried beans, are often mistakenly categorized. Are they a protein source or a carb source? The reality is they are both, making them a powerful dual-nutrient food. While a 100g serving of cooked pulses contains an average of 14.4 grams of carbohydrates, it also provides around 8.2 grams of protein, highlighting their versatility. The carbohydrate content is primarily composed of complex starches and dietary fiber, which is the key to understanding their impact on the body.

The Importance of Fiber and a Low Glycemic Index

Unlike simple carbohydrates found in sugary drinks or white bread that cause rapid blood sugar spikes, the carbohydrates in pulses are digested slowly. This is largely due to their exceptionally high fiber content, which includes both soluble and insoluble types. This slow-digestion process results in a low glycemic index (GI), which means a gradual, sustained release of glucose into the bloodstream. This makes pulses an ideal food for managing blood sugar levels, controlling appetite, and providing long-lasting energy. The soluble fiber is particularly beneficial for lowering LDL ('bad') cholesterol, further promoting heart health.

Pulses vs. Other Common Carb Sources

To put the carbohydrate profile of pulses into perspective, a comparison with other common carb-rich foods is helpful. While the total carbohydrate count might seem similar to some grains, the accompanying protein and fiber content is what truly sets pulses apart, leading to a much lower glycemic impact.


Feature	Pulses (e.g., Lentils)	Refined Grains (e.g., White Rice)	Starchy Vegetables (e.g., Potato)
Carbohydrate Type	Complex, High Fiber	Simple, Low Fiber	Complex, Moderate Fiber
Fiber Content	High (e.g., 15.6g per cup for lentils)	Low (e.g., 0.6g per cup)	Moderate (e.g., 3.6g for medium potato)
Protein Content	High (e.g., 17.9g per cup for lentils)	Low (e.g., 4.3g per cup)	Low (e.g., 4.3g for medium potato)
Glycemic Index	Low	High	High
Impact on Blood Sugar	Gradual, steady increase	Rapid spike and crash	Rapid increase

Additional Health Benefits of a Pulse-Rich Diet

Beyond their unique carbohydrate structure, pulses offer a myriad of other health advantages:

Heart Health: The high soluble fiber content helps reduce LDL cholesterol levels, significantly lowering the risk of heart disease. Pulses also provide heart-healthy minerals like potassium.
Weight Management: The combination of high fiber and protein promotes a feeling of fullness, or satiety, which can help in reducing overall calorie intake and supporting weight loss goals.
Digestive Health: The fiber content supports a healthy gut microbiome, encourages regular bowel movements, and aids in the prevention of constipation. Some of the complex carbohydrates act as prebiotics, feeding beneficial gut bacteria.
Nutrient Density: Pulses are rich in essential vitamins and minerals, including B-vitamins (especially folate), iron, magnesium, phosphorus, and zinc.

Addressing Common Digestive Concerns

Some individuals experience gas and bloating from eating pulses. This is typically caused by oligosaccharides, a type of carbohydrate that is not fully digested in the small intestine. However, simple preparation techniques can significantly mitigate these effects:

Soaking: Soaking dried pulses for several hours before cooking can help break down some of the complex sugars responsible for gas.
Rinsing: Rinsing canned or cooked pulses before use removes some of the starches and compounds that cause flatulence.
Gradual Increase: Gradually increasing your pulse intake allows your body's digestive system to adapt over time.
Sprouting: Germinating pulses can enhance digestibility and bioavailability of nutrients while reducing anti-nutrients.

Incorporating Pulses into Your Diet

Pulses are incredibly versatile and can be used in numerous dishes. Here are a few ideas to get started:

Add lentils to soups, stews, or chili to increase thickness and nutrient content.
Make hummus or other dips using chickpeas or fava beans to serve with vegetable sticks.
Create hearty salads by adding cooked chickpeas or lentils.
Replace half of the meat in a bolognese sauce or burger with lentils or beans.
Try creative, flavor-packed recipes like those found on BBC Food's collection of pulse recipes.

Conclusion

While the answer to 'Do pulses count as carbs?' is a definitive 'yes,' it is a truth that needs context. Pulses are a source of complex carbohydrates, but their unique combination of high fiber and protein sets them apart from other carbohydrate-heavy foods. This nutritional profile leads to a low glycemic index, promoting stable energy levels and supporting blood sugar control. By incorporating more pulses into your diet, you can enjoy a wide range of health benefits, from improved heart and digestive health to better weight management, all while enjoying a delicious and affordable ingredient. A pulse-rich diet is a truly smart choice for anyone looking to eat healthier and more sustainably.

Frequently Asked Questions

Yes, pulses are an excellent carbohydrate source for people with diabetes. Their low glycemic index and high fiber content mean they cause a slower, more gradual increase in blood glucose levels compared to high-GI carbs.

The complex carbohydrates and high fiber in pulses make them a slower-digesting food, providing sustained energy. While some people experience initial digestive discomfort from the oligosaccharides, cooking techniques can improve digestibility.

For many low-carb approaches, pulses are considered a healthier, high-fiber carb source to include in moderation. However, depending on the strictness of the diet, some may limit them. They are generally preferred over processed, unhealthy carb sources.

According to some dietary guidelines, pulses are versatile and can be counted towards both the 'vegetable group' and the 'protein foods group' depending on the meal.

Pulses contain indigestible carbohydrates called oligosaccharides. When these reach the large intestine, gut bacteria ferment them, which can produce gas. Soaking and cooking can help reduce these compounds.

Yes, pulses contain naturally occurring anti-nutrients like phytates. However, soaking, cooking, and sprouting effectively reduce these compounds and actually boost nutrient bioavailability. The overall health benefits far outweigh any potential negative effects.

No, pulses are not considered fattening when consumed as part of a balanced diet. Their high fiber and protein content increases satiety, which helps in weight management. They are low in fat and cholesterol-free.