In 2013, the United Nations declared that 2016 would be the International Year of Pulses. Here we are, in 2016! The aim of this year is to increase the awareness surrounding pulses as a source of protein and other essential nutrients. Pulses are part of the legume family, which are plants that have their fruit enclosed within a pod. These include dried beans, dried peas, lentils and chickpeas. Pulses are the dried seed and do not include fresh beans or peas. Soybeans and peanuts are related to pulses but they have a high fat content whereas pulses contain little to no fat. Pulses are high in plant protein and fibre and low in fat and are a source of iron, zinc, folate, and magnesium. Pulses contain both soluble and insoluble fibre. Soluble fibre helps to slow digestion, regulates blood sugar levels, and helps to lower blood cholesterol levels. Insoluble fibre helps with digestion and regularity. In order to obtain the same amount of fibre as 3/4 cup of cooked black beans, you would need to consume 5 apples! Protein is needed to help build and repair muscle, tissue, skin, nails, and hair. Pulses contain high amounts of plant protein. Just a ¾ cup of cooked or canned lentils and beans has between 9-14 grams of protein. The amount of protein in beans, lentils and chickpeas is 2-3x the amount found in cereal grains like quinoa, barley and rice. Iron is needed to transport oxygen throughout your body and when you do not get enough iron, it will cause you to feel tired and irritable. There are two types of iron, with one being heme iron, and the other being non-heme iron. Non-heme iron is the type that is found in pulses! To absorb the most iron out of your pulses, eat them with vitamin C rich foods! These include sweet peppers, sweet potatoes, broccoli, tomatoes and snow peas! Pulses are also a source of potassium, with one cup of chickpeas containing approximately the same amount of potassium as one small banana! Canada’s Food Guide recommends that we include meat alternatives, such as beans and lentils, in our diet often. Just a ¾ cup of cooked lentils, beans, peas & chickpeas is equal to one serving of meat and alternatives. A campaign that was launched during the beginning of the International Year of Pulses was the Pulse Pledge. This pledge is aimed at getting North Americans to eat more homegrown pulses and is a commitment to eating pulses once a week for 10 weeks! Eating pulses is both good for your health as well as it helps to reduce your carbon foot print! Pulses use soil bacteria to draw in nitrogen from the air. By doing this, pulses require less nitrogen fertilizers than other crops. By producing a smaller carbon foot print, pulses indirectly decrease the amount of greenhouse gas emissions! Additionally, pulses require less water to produce in comparison to animal products. It only takes 43 gallons of water to produce one pound of pulses, whereas it takes anywhere between 800 to 1800 gallons of water to produce one lb of beef! You can take the pledge online at pulsepledge.com and they will send you recipes, inspiration, and the chance to win prizes along your 10 week journey. If you need some ideas on how to incorporate pulses into your daily life:
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Sara Friedrich
Canadian Registered Dietitian Archives
April 2018
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