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First of all, we must push back a little on the term 'superfood.' There is not one food group that can cure all ills and make you fit as a fiddle on its own. Yes, there are some food groups that may be more nutritious than others, but on their own, they will not cause super health in you. Having said that, pulses do come very close to being 'superfoods.' So, what exactly are pulses, and what do they contain that makes them so special? And also, what makes them good for the planet? Let’s find out.
What are pulses?
Harvard University’s Nutrition Source states, "A legume refers to any plant from the Fabaceae family that would include its leaves, stems, and pods. A pulse is the edible seed from a legume plant." In other words, the term "pulses" refers to dried, edible seeds from legume plants, such as beans, peas, and lentils. These seeds are considered a superfood that is nutritious and healthy. They are versatile in nature and can survive in tough environments, making them a sustainable option for protein in our diets, especially as an alternative to meat. There are 11 different types of pulses and many cultivated varieties, offering numerous options for healthy and sustainable eating.
Pulses in diet history
While they may be experiencing a renaissance in the western context, pulses have sustained us for millennia. Archaeological digs in Anatolia, which is in modern-day Turkey, have found signs of chickpea and lentil production dating back as far as 7000–8000 BC. They have also been found in Egyptian and Aztec tombs, and black beans were in fact used by ancient Romans to banish the specters of the dead.
Nutritional Value of Pulses
Pulses are highly nutritious and offer a range of health benefits due to their high protein and fiber content, as well as various essential vitamins and minerals such as iron, zinc, folate, and magnesium, and anti-carcinogenic phytochemicals.
According to research, consuming pulses regularly can positively impact overall health. For example, a study that observed over 8,000 American adults revealed that individuals who frequently ate beans had a 22% lower risk of obesity. Another study that followed almost 10,000 men and women for 19 years found that those who consumed legumes four or more times a week had a 22% lower risk of heart disease and an 11% lower risk of cardiovascular diseases compared to individuals who ate legumes less than once a week. As the Food Network notes, just a half-cup of cooked pulses provides 9 grams of protein and 7 or more grams of fiber.
They are also incredibly nutrient-dense; pulses pack high amounts of iron, magnesium, zinc, potassium, and B vitamins. They even provide more antioxidants than much-touted antioxidant powerhouses like berries and pomegranates. High consumption of pulses has also been suggested as an explanation for something called the "Hispanic paradox," which is an epidemiological finding that despite their relatively lower socioeconomic status in society, American Hispanics have the lowest death rates from cancer and heart disease. What could the reason be? Legumes and pulses in their diet.
Good for the planet
In addition to all the nutritional goodness that pulses possess, what makes them even more important in the current context of climate change is how good they are for the planet. First, legumes possess the ability to produce their own nitrogen through a mutually beneficial relationship with a group of bacteria called rhizobia, which reside in nodules on the roots of legumes. These bacteria convert atmospheric nitrogen into ammonia, which is readily usable by the plant, while receiving nutrients and energy from the host in return. As a result of this partnership, legumes require significantly less fertilizer compared to other crops, with some, such as soybeans and fava beans, requiring none at all. This reduced need for fertilizer leads to lower carbon emissions and less pollution in water bodies downstream.
Second, greenhouse gas emissions Average greenhouse gas emissions for dried beans stand at 11 kg of CO2 per kg of protein and for canned beans at 23 kg of CO2 per kg of protein. In comparison, beef results in 499 kg CO2/kg protein and lamb at 198.5 kg CO2/kg protein!
Pulses are a superfood, therefore, in more ways than one. They can grow pretty much in most landscapes and do not need as much expense to carry on legume farming. They are cheap to obtain, packed with nutrients, and ultimately good for the planet. If that is not the definition of a ‘super’ food, we do not know what is.
