What food are pulses? Your Comprehensive Guide

Pulses have been part of the human diet for over 11,000 years, making them one of the oldest cultivated crops known. So, what food are pulses and how do they differ from other legumes in your diet?

Quick Summary

Pulses are the dried edible seeds of legumes, like chickpeas, lentils, and peas. They are low in fat, high in protein, fiber, and essential nutrients, offering significant health benefits.

Key Points

• Definition: Pulses are the dried edible seeds of legume plants, including beans, lentils, and peas.

• Legumes vs. Pulses: All pulses are legumes, but not all legumes are pulses; the term pulse excludes legumes harvested green (like fresh peas) or for oil (like peanuts and soybeans).

• Nutrient-Dense: Pulses are rich in protein, fiber, B-vitamins (especially folate), iron, magnesium, and zinc, while being naturally low in fat.

• Health Benefits: Regular consumption is linked to a lower risk of chronic diseases like heart disease and type 2 diabetes, and aids in weight management.

• Environmental Impact: Pulses are sustainable crops that improve soil health by fixing atmospheric nitrogen, require less water, and have a low carbon footprint.

• Versatility: They are a versatile, affordable, and shelf-stable food that can be prepared in countless ways, from soups and stews to salads and dips.

• Cooking Tips: Smaller pulses like lentils often don't need soaking, while larger ones like chickpeas and beans may benefit from it to reduce cooking time and improve digestibility.

Defining What Food Are Pulses

Pulses are the edible, dried seeds of plants in the legume family. While all pulses are legumes, not all legumes are pulses. The term 'pulse' refers specifically to the dried seed, harvested for human and animal consumption, distinguishing them from other legumes harvested while still green, such as fresh peas and green beans. Furthermore, oilseed legumes like peanuts and soybeans are not considered pulses due to their much higher fat content. This dry, durable nature gives pulses a long shelf life, making them a staple in pantries worldwide.

Common Types of Pulses

There are hundreds of varieties of pulses cultivated globally, each with its own unique flavor, texture, and nutritional profile. The United Nations' Food and Agriculture Organization (FAO) recognizes 11 main types. Some of the most common include:

• Dry Beans: This category is broad, covering thousands of varieties. Popular examples include kidney beans, black beans, pinto beans, and navy beans. They are a staple in cuisines from the Americas to the Middle East.
• Lentils: Known for their lens-like shape, lentils are one of the fastest-cooking pulses and do not require soaking. Varieties include brown, green, red, and French green lentils, which are a cornerstone of dishes like Indian dal.
• Chickpeas: Also known as garbanzo beans, chickpeas are prominent in Mediterranean and Middle Eastern cooking. They are the primary ingredient in hummus and falafel. The two main types are the larger, lighter Kabuli and the smaller, darker Desi chickpeas.
• Dry Peas: These are the mature, dried seeds of the pea plant. They are often sold as whole or split peas. Split peas cook quickly and are perfect for soups, like the classic split pea soup.

The Stellar Nutritional Profile of Pulses

Pulses are often referred to as nutritional powerhouses due to their rich composition of vital nutrients. They are an excellent source of plant-based protein, making them a crucial component of vegetarian and vegan diets. Their high fiber content, including both soluble and insoluble types, is a major contributor to digestive health and feelings of fullness.

In addition to protein and fiber, pulses are packed with an impressive array of vitamins and minerals. They are particularly rich in B-vitamins, such as folate, which is essential for cell growth and metabolism. They also provide significant amounts of iron, magnesium, potassium, and zinc, all critical for maintaining good health. Unlike many other protein sources, pulses are naturally low in fat, cholesterol-free, and have a low glycemic index, which helps manage blood sugar levels.

Comparison of Pulses and Other Legumes

Feature	Pulses (e.g., Lentils, Chickpeas)	Other Legumes (e.g., Peanuts, Fresh Peas)
Harvest State	Dried seed only.	Harvested fresh or grown for oil.
Protein Content	Very high in protein.	High (e.g., soy, peanuts) or moderate (e.g., fresh peas).
Fat Content	Very low in fat.	Varies; peanuts and soybeans are high in fat.
Shelf Life	Long shelf life when stored dry.	Shorter shelf life; often refrigerated or frozen.
Primary Use	Versatile; used in soups, stews, salads, etc..	Varies widely; fresh vegetables, snacks, oils, tofu, etc.

The Benefits of Adding Pulses to Your Diet

Including pulses in your diet offers a multitude of benefits, both for your personal health and for the planet.

Health Benefits

• Chronic Disease Prevention: Studies have shown that regular pulse consumption can help reduce the risk of cardiovascular diseases, type 2 diabetes, and certain cancers. Their fiber and phytochemicals contribute to these protective effects.
• Weight Management: The high fiber and protein content of pulses promote satiety, helping you feel full for longer and potentially reducing overall calorie intake. This makes them a valuable food for weight management.
• Improved Digestion: The dietary fiber in pulses aids in maintaining a healthy digestive system and preventing constipation.
• Gluten-Free Option: For individuals with celiac disease or gluten sensitivity, pulses are a naturally gluten-free food that can serve as a protein-rich alternative to wheat-based products.

Environmental Benefits

• Sustainable Agriculture: Pulses are known for their ability to fix atmospheric nitrogen into the soil. This process reduces the need for synthetic nitrogen fertilizers, which saves energy and decreases greenhouse gas emissions.
• Reduced Water Usage: Many pulse crops are drought-resistant and require significantly less water compared to other protein sources, such as livestock.
• Enhanced Soil Health: Their role in crop rotation improves soil biodiversity and reduces the risk of soil erosion and depletion, fostering a healthier ecosystem.

Ways to Incorporate Pulses into Your Meals

Pulses are incredibly versatile and can be used in a wide range of dishes. From quick and easy meals to more complex culinary creations, there are endless ways to enjoy them.

Quick and Easy Preparation

• Canned Pulses: Using canned beans, chickpeas, and lentils is a time-saving solution. Ensure you rinse them well to reduce sodium content.
• Dry Lentils and Split Peas: These cook relatively quickly without the need for overnight soaking.

Culinary Ideas

• Salads: Add cooked and cooled chickpeas, lentils, or cannellini beans to a green salad for extra protein and fiber.
• Soups and Stews: Pulses are perfect for thickening and adding heartiness to soups, stews, and chilis.
• Dips and Spreads: Blend chickpeas with tahini, lemon juice, and garlic to create a classic hummus.
• Curries and Pasta Sauces: Replace some or all of the meat in dishes like spaghetti Bolognese or curry with lentils for a plant-based alternative.
• Burgers: Mash cooked beans and combine with spices and binders to create delicious vegetarian patties.

Conclusion

From a foundational element in ancient agriculture to a modern-day superfood, pulses have proven their value time and again. These dried legumes, including a diverse range of beans, lentils, and peas, offer a wealth of nutrients, significant health benefits, and a remarkably small environmental footprint. Whether you are aiming to diversify your protein sources, improve your digestive health, or simply explore new culinary horizons, incorporating more pulses into your diet is a smart and sustainable choice. Their affordability, long shelf-life, and incredible versatility make them accessible and easy to enjoy in countless delicious ways.

If you want to dive deeper into the world of legumes and how they contribute to a healthy, sustainable diet, explore the resources available at the Food and Agriculture Organization of the United Nations (FAO).

Frequently Asked Questions

What is the difference between pulses and legumes?

All pulses are legumes, but the term 'pulse' refers specifically to the dried, edible seeds of legume plants, such as lentils, chickpeas, and dried peas. Legumes, more broadly, include all plants in the Fabaceae family, which can also be harvested for their oil (like peanuts) or eaten fresh (like green beans).

Are pulses a good source of protein?

Yes, pulses are an excellent and affordable source of plant-based protein, containing almost double the protein found in cereals. This makes them a fundamental part of vegetarian and vegan diets.

Do pulses need to be soaked before cooking?

Not all pulses require soaking. Smaller, thinner-skinned pulses like most lentils and split peas cook quickly without soaking. Larger, thicker-skinned pulses like chickpeas and many varieties of dry beans benefit from overnight soaking to soften them and shorten cooking time.

What are some common types of pulses?

Common types of pulses include dry beans (such as kidney, black, and pinto beans), lentils (like brown, green, and red), chickpeas (also known as garbanzo beans), and dry peas (whole or split).

Are pulses healthy to eat?

Pulses are exceptionally healthy. They are packed with protein, fiber, vitamins, and minerals like folate and iron, while being low in fat and cholesterol-free. Their nutritional profile helps reduce the risk of chronic diseases.

Do pulses help with weight loss?

Yes, pulses can aid in weight management. Their high protein and fiber content helps promote feelings of fullness and satiety, which can lead to reduced overall calorie intake.

Are pulses good for the environment?

Yes, pulse crops are highly sustainable. They enrich soil health by fixing nitrogen, use less water than other protein sources, and have a low carbon footprint, making them a climate-friendly food.