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Pulse and their Key Role as Staple in Healthful Eating Patterns Fact Sheet 0.313 Series | Production

By Reza Keshavarz, Chelsea Didinger, Ann Duncan, Henry Thompson* (9/20) What are Pulse Crops? Quick Facts Pulses (such as common Pulse crops, also called , , ) , are from the have been consumed by family (Leguminosae) that are strictly humans for millennia and are among the most extensively harvested for their dried seeds. The used staple foods in the term “pulse” is derived from the Latin world word “puls,” meaning thick soup, All pulses are -dense, potage, or broth. Some of the most providing a rich source of fiber, , (e.g., popular types of pulses include: iron), and . Figure 1. Differentiating the terms legumes and pulses. Along with fresh legumes and oilseed Pulses are rich sources of Chickpeas (Cicer arietinum L.) legumes, pulses also belong to the legume protein and are much more Common beans (Phaseolus family. Common beans are one of the most affordable than other protein popular types of pulse crops worldwide. sources. vulgaris L.), such as pinto, black, Pulse consumption is linked and kidney beans Nutritional Value of Pulse to healthy weight Dry peas (Pisum sativum L.) maintenance and the Lentils (Lens culinaris Medikus) Crops prevention of several chronic Cowpeas (Vigna unguiculata L. diseases, including cancer, Although the nutritional value can cardiovascular disease, Walp), such as black-eyed peas digestive health problems, vary slightly among species, all , and type 2 diabetes. Fresh legumes (e.g., fresh beans, pulses are nutrient-dense, As a natural cholesterol-free peas, and pods) and oilseed legumes providing a rich source of fiber, -free, and protein, minerals (e.g., iron), and vegetarian/vegan , they (e.g., and peanuts) are not can easily be incorporated vitamins (e.g., ). Furthermore, considered pulses, although they also into special eating patterns belong to the legume family (see they are gluten-free, cholesterol-free, such as diabetic diets, gluten- Figure 1). Pulses have been consumed and – unlike their oilseed legume free diets, vegetarian diets, and weight management by humans for millennia and are counterparts – pulses are low in . diets. among the most extensively used Fiber: Although pulses contain a *Reza Keshavarz, Research Scientist, staple foods in the world. Although Western Colorado Research Center, pulse crops are an integral part of the high concentration of carbo- Colorado State University; Chelsea hydrate (50 to 65%), their fiber- Didinger, PhD student of Food Science diets of billions of people worldwide, and Human , Colorado State notably in Africa and South Asia, they rich profile results in slower University; Ann Duncan, Area Extension digestion and a lower glycemic Agent – Family and Consumer Science, have a much smaller role in Western CSU Extension; and Henry Thompson, countries, including the . index compared to other carbo- rofessor and Director of Cancer hydrate-rich foods like , Prevention Laboratory, Colorado State University. extension.colostate.edu 1 © Colorado State University Extension. 9/20. white , or potatoes (1). Whole-grain Diverse Roles of Pulses in Healthful crops like brown rice and are often Eating Patterns promoted for their fiber content. However, pulses contain 2-3 times more fiber and The nutrient-dense profile of pulses makes them protein than cereal crops (2). a nutritional powerhouse that can contribute to a Protein: For every gram of fiber in pulses, healthy and balanced eating pattern. Although there is approximately 1 gram of protein, further research is needed to clarify the benefits making pulses one of the richest sources of and mechanisms by which positive health -based protein. outcomes may occur, pulse consumption is Minerals: Some of the key minerals found in linked to healthy weight maintenance and the pulses include iron, potassium, magnesium, prevention of several chronic diseases, and (3). including: Vitamins: Pulses are also abundant in B vitamins, including folate, thiamin, and Cancer: Pulse consumption may help protect (3). against cancer, due to compounds such as fiber and phytonutrients with antioxidant Many of the provided by pulses are low capacity. Since a high-fiber has been in American diets (2, 4). Thus, including pulses as a associated with a reduced risk of certain staple food can improve food security and provide cancers (e.g., colorectal cancer), the World numerous health benefits. See Table 1 for a nutri- Cancer Research Fund (WCRF) and the tional analysis of four pulses, although nutrition American Institute for Cancer Research facts may vary slightly based on factors such as recommend including pulses in most varietal of pulse (e.g., the type of ) and brand. (5).

2 Cardiovascular disease: Due to containing a (DASH) diet. Although further research is high amount of fiber, folate, and phyto- needed to determine the ideal serving size of chemicals and low amount of pulses – which may vary among individuals – it and sodium (in their whole unprocessed is clear that incorporating pulses in daily eating form), pulses may benefit heart health. A patterns as a staple food can have multiple meta-analysis of populations in the USA, health benefits. Japan, Spain, Greece, Finland, and Iran showed that the highest category of dietary Special Eating Patterns legume consumption was associated with a 10% reduction in cardiovascular disease risk Pulses can be an excellent part of any eating (6). pattern. As a natural cholesterol-free, gluten- Digestive health problems: Pulse con- free, and vegetarian/vegan food, they can easily sumption is associated with positive gut be incorporated into special eating health outcomes, such as the presence of patterns, such as: beneficial gut microbes. These benefits are often attributed to beneficial compounds in Diabetic diet: Pulses have a low glycemic pulses, such as fiber (7). index and may help with blood glucose Obesity and weight management: Pulses management. The American Diabetes may help maintain a healthy weight and Association calls beans a ‘diabetes reverse obesity. A meta-analysis showed ’ (10). that eating 132 grams of pulses per day for a Gluten-free diet: Pulses contain no gluten; median duration of 6 weeks resulted in a therefore, people with celiac disease and weight reduction of 0.75 pounds (8). Also, gluten intolerance can enjoy whole pulses or data from the U.S. National Health and pulse powders (also known as ). Nutrition Examination Survey (NHANES) However, despite being naturally gluten- suggests that consumers have lower free, due to production, processing, and body weight, smaller waist circumference, retail settings (e.g., bulk sections), pulses and a lower risk of obesity when compared may come into contact with gluten. to non-bean consumers (9). Therefore, individuals with severe sensitivity Type 2 diabetes: Optimal glycemic control is to gluten are advised to seek certified critical in diabetes management. The gluten-free pulses. consumption of high-fiber, low glycemic : Pulses have numerous index can reduce the risk of benefits for environmental sustainability, developing type 2 diabetes. Pulses have a including their ability to improve soil fertility low and are one of the most and reduce greenhouse gas emissions (11). fiber-rich whole foods, making them a great Vegetarian/Vegan diet: Pulses are rich in food choice for people with diabetes. protein, fiber, vitamins, and minerals, making them an excellent food choice for Many organizations and eating patterns vegetarians and vegans. recommend regularly eating pulses, such as Weight management diet: Pulse USDA MyPlate, the American Heart Association, consumption has been associated with the American Diabetes Association, and the healthy weight management. Dietary Approaches to Stop Hypertension

3 Misinformation about Pulses subside as they adapt to pulse-rich eating patterns (15). Soaking and beans Worldwide, pulse consumption has been properly can also reduce any flatulence that declining in recent decades. This decline is may be experienced. largely attributed to negative perceptions consumers may have about pulses. However, Buying and Preparing Pulses there is support in the literature to contradict these false perceptions. Pulses are an economical, versatile, and healthful food that can be purchased from almost all grocery Antinutrients: Pulses contain several stores in different forms, such as canned, as compounds often called ‘antinutrients’ that powders/flours (e.g., ), dry in plastic may affect the nutritional quality of pulses bags or bulk, and as the ingredients of various (e.g., enzyme inhibitors may lower the products. Pulses are much more affordable than digestibility of protein). Pulse breeding other protein sources. For example, the cost per programs over the last three decades have serving of lentils is $0.10 compared to $1.49 for focused on breeding cultivars that contain a beef, $0.73 for pork, and $0.63 for chicken (16). lesser concentration of antinutrients. Generally, pulses are soaked for 8-12 hours before Furthermore, proper preparation of pulses cooking, however, there are exceptions (e.g., lentils eliminates or reduces these factors; for do not require soaking, as mentioned above). instance, lectins can be completely inactivated through the cooking process (12, Pulse Recipes 13). Importantly, many of these so-called antinutrients (e.g., phytic acid and phenolic Pulses can be used to make delicious compounds) have been linked to potential and healthful breakfasts, appetizers, snacks, health benefits, such as anti-cancer, salads, entrées, soups, and desserts. There are antioxidant, and anti-diabetic activity (14). many pulse recipe databases to search, including: Long cooking times: Soaking pulses is one way to reduce cooking times and levels of Alberta Pulse Growers: antinutrients. However, some types do not https://albertapulse.com/recipe/ require soaking. For instance, soaking lentils American Pulse Association and USA Dry Pea is not necessary, yet they still cook in about & Lentil Council: https://pulses.org/us/pulse- the same amount of time it takes to prepare recipes/ rice. Northern Pulse Growers Association: Flatulence: Pulses contain non-digestible https://www.northernpulse.com/recipes carbohydrates, such as galacto- Ontario Bean Growers: oligosaccharides which cannot be digested http://ontariobeans.on.ca/recipe-library/ by humans because we lack the enzyme α- Pulse Canada: galactosidase. Fermentation of these http://www.pulsecanada.com/resources/ compounds by gut microbiota can result in Saskatchewan Pulse Growers: bloating and the production of gas. https://www.lentils.org/recipes-cooking/ However, many individuals do not experience increased flatulence, and those

4 Benefits of Growing Pulse Crops indicates that their proper place in the diet is as a for Farmers and Sustainability staple food. A staple food is a food that is eaten routinely in such quantities that it constitutes a Pulses are among the most versatile crops dominant portion of an individual’s diet. In this role, that farmers can choose to grow and play an pulses would provide a large fraction of daily energy, important role in making cropping systems fiber, and protein needs as well as a significant more sustainable. Pulses can fix and use proportion of the intake of other nutrients. While the atmospheric nitrogen (under favorable con- number of dietary intervention studies in which one ditions), potentially reducing the need for or more pulses were fed as a staple food is limited, synthetic nitrogen fertilizer thus its associated human health benefits have been observed at environmental concerns (nitrate leaching, intakes of 1.5 cups of cooked pulses per day (18, 19). nitrous oxide emission, etc.). Compared to One approach to increasing intake and achieving the many other common crops, e.g., corn and associated benefits is to eat a ¼-cup (cooked) of forages, they require less irrigation water, each of the main four types of pulses (i.e., chickpeas, which is especially important in dry regions common beans, dry peas, and lentils) each day and like Colorado. Also, pulse crops have a lower to slowly increase this amount. Ultimately, more carbon footprint compared to many other consumption of pulses as staple foods can benefit crops and can improve system productivity both human and environmental well-being. through positive impacts on other crops in the rotation (17). Moreover, the same equipment Acknowledgments: used for growing grain crops can be used for This bulletin has been prepared as part of the project pulse crop production in most cases, thereby titled “Production potential of cool-season grain preventing the need to invest in new equip- legumes in Colorado: Experimental and modeling ment. Currently, Colorado State University is approach” to increase awareness of consumers evaluating the production potential of various about the nutritional benefits of pulses. This project cool-season pulses (peas, lentils, chickpea, has been financially supported by Colorado Specialty and faba beans) across Colorado under Crop Block Grant and USDA-NIFA hatch project dryland and irrigated conditions. The results (accession number 1015937). of that project will be available in 2021. Disclaimer: The contents of this bulletin are for educational Pulses as a Staple Food: For purposes only and are not intended to offer personal Healthy People and a Healthy medical advice. Please seek advice from healthcare Planet providers if you have any questions regarding pulse consumption. Never disregard professional medical Legumes are categorized as both a advice or delay in seeking it because of something and a protein source in the USDA 2015-2020 you have read in this bulletin. This bulletin does not Dietary Guidelines for Americans and the recommend or endorse any products and its content USDA MyPlate. Although this dual listing should not be considered as product endorsement speaks to the unique nutrient-density of or recommendation for commercial use. pulses, it can be confusing to consumers. If the goal is to obtain health benefits associated with pulse crops, most evidence

5 References 13. Thompson HJ. Improving human dietary choices through understanding of the tolerance and toxicity of pulse crop constituents. Current Opinion in Food Science. 1.Hall C, Hillen C, Garden Robinson J. Composition, 2019;30:93-7. nutritional value, and health benefits of pulses. Cereal 14. Muzquiz M, Varela A, Burbano C, Cuadrado C, Guillamón Chemistry. 2017;94(1):11-31. E, Pedrosa MM. Bioactive compounds in legumes: 2.Thompson HJ, Brick MA. Perspective: Closing the pronutritive and antinutritive actions. Implications for gap: An ancient solution for a 21st nutrition and health. Phytochemistry reviews. century problem. Advances in Nutrition. 2012;11(2):227-44. 2016;7(4):623-6. 15. Veenstra J, Duncan A, Cryne C, Deschambault B, Boye 3.Dahl WJ. Health benefits of pulses: Springer; 2019. J, Benali M, et al. Effect of pulse consumption on 4.Fulgoni III VL, Keast DR, Bailey RL, Dwyer J. Foods, perceived flatulence and gastrointestinal function in fortificants, and supplements: where do Americans healthy males. Food Research International. get their nutrients? The Journal of nutrition. 2010;43(2):553-9 2011;141(10):1847-54. 16. Anonymous. AFFORDABILITY AND FOOD SECURITY. 5.Health HTHCSoP. Legumes and Pulses. Available online: https://wwwhsphharvardedu/nutritionsource/legumes- https://www.usapulses.org/consumers/about- pulses/. 2020. pulses/affordable#:~:text=In%20the%20Classroom-,Affor 6.Marventano S, Pulido MI, Sánchez-González C, Godos dable,out%20for%20ingredients%20containing%20pulse J, Speciani A, Galvano F, et al. Legume consumption s! 2020. and CVD risk: a systematic review and meta-analysis. 17. Stagnari F, Maggio A, Galieni A, Pisante M. Multiple Public health nutrition. 2017;20(2):245-54. benefits of legumes for agriculture sustainability: an 7.Clemente A, Olias R. Beneficial effects of legumes in overview. Chemical and Biological Technologies in gut health. Current Opinion in Food Science. Agriculture. 2017;4(1):2. 2017;14:32-6. 18. Hartman TJ, Albert PS, Zhang Z, Bagshaw D, Kris- 8.Kim SJ, De Souza RJ, Choo VL, Ha V, Cozma AI, Etherton PM, Ulbrecht J, et al. Consumption of a legume- Chiavaroli L, et al. Effects of dietary pulse enriched, low-glycemic index diet is associated with consumption on body weight: a systematic review biomarkers of insulin resistance and inflammation among and meta-analysis of randomized controlled trials. The men at risk for colorectal cancer. The Journal of nutrition. American journal of clinical nutrition. 2016;103(5):1213- 2010;140(1):60-7. 23. 19. Zhang Z, Lanza E, Kris-Etherton PM, Colburn NH, 9.Papanikolaou Y, Fulgoni III VL. Bean consumption is Bagshaw D, Rovine MJ, et al. A high legume low associated with greater nutrient intake, reduced glycemic index diet improves serum lipid profiles in men. systolic blood pressure, lower body weight, and a Lipids. 2010;45(9):765-75. smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. Journal of the American College of Nutrition. 2008;27(5):569-76. 10.Diabetes : American Diabetes Association; [Available from: https://www.diabetes.org/nutrition/healthy-food- choices-made-easy/diabetes-superfoods. 11.Foyer CH, Lam H-M, Nguyen HT, Siddique KH, Varshney RK, Colmer TD, et al. Neglecting legumes has compromised human health and sustainable food production. Nature plants. 2016;2(8):1-10. 12.Nciri N, Cho N, Mhamdi FE, Ismail HB, Mansour AB, Sassi FH, et al. Toxicity assessment of common beans (Phaseolus vulgaris L.) widely consumed by Tunisian Colorado State University, U.S. Department of Agriculture and population. Journal of medicinal food. Colorado counties cooperating. CSU Extension programs are 2015;18(9):1049-64. available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned.

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