Discover the incredible health benefits of pulses, a term encompassing beans, split peas, lentils, and chickpeas. As a nutritional powerhouse, pulses are rich in fibre, protein, and essential vitamins and minerals, making them a low-fat, low-salt, and gluten-free alternative to traditional protein sources. Despite Canada being a leading producer of pulses, many Canadians are unaware of their benefits and versatile culinary uses. This comprehensive guide explores why pulses are great for your health, how they can help manage diabetes, and practical tips for cooking with them. Dive in to learn how incorporating pulses into your diet can improve your overall well-being.

What are pulses?

Pulses are a term that describes:

• Beans (For example, kidney beans, navy beans, black beans, pinto beans, and black-eyed peas)
• Split peas
• Lentils
• Chickpeas

Did you know that Canada is the world leader in pulse production? Or that Saskatchewan and Alberta, specifically, produce the most pulses in Canada? No? It’s okay; not many people know this, as only 2% of pulses made here are consumed by Canadians. Why is this? Well, many people comment that they have no idea about the nutritional benefits of pulses or how to cook with them.

Why are pulses so great?

Pulses are called powerhouses for a reason. Below are just a few of the many benefits of eating pulses (1,2):

1. High in fibre
2. High in protein
3. Low in fat
4. Low in salt
5. High in vitamins and minerals (like folate, iron, magnesium, and potassium)
6. Gluten-free and can be a great option for people with Celiac Disease
7. A cheaper alternative to other protein options like red meat, chicken, and fish

All these benefits help you stay full longer (helping with weight maintenance), aid in regularly formed bowel movements, lower cholesterol levels, lower blood pressure, help reverse liver disease and help control blood sugar levels (1,2).

How can they help my diabetes?

Pulses are made up of protein and fibre, both of which slow the breakdown of carbohydrates into sugar in the blood. Hence, when you eat pulses, you will not get a large blood sugar spike. Instead, the blood sugars will rise slowly over time. Pulses are also lower on the glycemic index, meaning they are a great choice for blood sugar control (3,4). Research has shown that a consistent intake of pulses (at least 2 times a week or more) can improve glycemic control and reduce the risk of cardiovascular disease (3).

Where do I find them in the grocery store, and how do I cook them?

Pulses are often found down the rice or soup mixes or ethnic flavours/international aisle in the grocery store. Pulses can be bought either canned or dried. If you buy canned pulses, try to get ones with no added salt. When you open the can, strain them and rinse well under water. This removes some of the salt from the water. Once rinsed, they are completely ready to go! Canned pulses are pre-cooked, and you can add them straight into your soups, casseroles, sauces, and other dishes. With dried pulses, you do need to soak and cook them before you can eat them. Cooking and soaking time varies, depending on the type of pulse you are using. You can visit https://pulses.org/nap/ for full information on how to soak and cook all pulses. To save you time in the future, try soaking and cooking the entire bag of pulses beforehand. You can then separate them into small bags and freeze them. Then when you are ready to use them, simply take them out the night before and allow them to thaw out.

How can I cook regularly with pulses?

Pulses are very versatile and can go in just about anything. Below are just a few examples of how pulses can be incorporated into different meals:

• Add them to salads, soups, rice bowls, and casseroles
• Enjoy roasted chickpeas or lentils as a healthy snack
• Try adding pureed lentils into smoothies, pasta recipes, or baked goods
• Spread hummus on sandwiches or use as a dip for raw vegetables

And if you don’t feel ready to fully substitute them for meat, you can just reduce your meat portion and add pulses to bulk up the meal!

Some great recipes for meals and snacks using pulses can be found at:

• https://www.lentils.org/
• https://pulses.org/nap/
• https://albertapulse.com/

The Takeaway Messages on Pulses

1. Pulses are a nutritional powerhouse! They are very high in fibre, protein, vitamins, and minerals, low in fat and salt, and cost less.
2. Pulses are great for blood sugar control.
3. Try to eat pulses at least 3 times a week to get the full nutritional benefits.

For more information on pulses, their role in blood sugar control, and how to incorporate them into your lifestyle, book a discovery call with Kaylee today! She is a Registered Dietitian and Certified Diabetes Educator on our team here at Revive Wellness.

References

1. Thomas, D. J., Shafiee, M., Nosworthy, M. G., Lane, G., Ramdath, D. D., & Vatanparast, H. (2023). Unveiling the evidence for the use of pulses in managing type 2 diabetes mellitus: A scoping review. Nutrients, 15(19), 4222. https://doi.org/10.3390/nu15194222
2. Ramdath, D., Renwick, S., & Duncan, A. M. (2016). The role of pulses in the dietary management of diabetes. Canadian Journal of Diabetes, 40(4), 355–363. https://doi.org/10.1016/j.jcjd.2016.05.015
3. Jenkins, D. J. A., Kendall, C. W. C., Augustin, L. S. A., Mitchell, S., Sahye-Pudaruth, S., Blanco Mejia, S., Chiavaroli, L., Mirrahimi, A., Ireland, C., Bashyam, B., Vidgen, E., De Souza, R. J., Sievenpiper, J. L., Coveney, J., Leiter, L. A., & Josse, R. G. (2012). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: A randomized controlled trial. Archives of Internal Medicine, 172(21), 1653. https://doi.org/10.1001/2013.jamainternmed.70
4. The glycemic index (Gi)—Diabetes Canada. (n.d.). DiabetesCanadaWebsite. Retrieved July 20, 2024, from https://www.diabetes.ca/resources/tools—resources/the-glycemic-index-(gi)
   1. For a more visual look at glycemic index, check out this handout from Diabetes Canada.

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