Swap Pulses For Protein & Grains for a Nutritious American Diet

Substituting pulses for small amounts of typical protein sources and refined grains can greatly enhance the nutritional profile of the American diet. This illustrates the multiple health benefits of pulses for a balanced diet.

This new research was published in the journalNutrients ().

Dietary Pulses Replacing Grains & Proteins Improves Nutrition of American Diet

Researchers modeled the nutritional impact of substituting servings of protein foods and/or refined grains with servings of pulses (e.g., dry peas, lentils, chickpeas, dry beans) while keeping calories consistent in the Healthy U.S.-Style Dietary Pattern identified in the 2020-2025 Dietary Guidelines for Americans.

Health Benefits of Lentils
Lens shaped lentils are highly nutritious that provide iron, keeps the heart healthy, fights cancer, regulates blood sugar levels and aids in digestion.

‘Pulses such as dry peas, lentils, chickpeas, and beans are excellent sources of plant protein that can substitute grains and meat protein for a wholesome nutritious diet. #pulses #protein #wholegrain #balanceddiet’

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Results showed an improved nutritional profile of the diet. Specifically, the addition of about ¼ cup of pulses per day in place of one ounce per day of common protein foods increases fiber, a nutrient of concern, and decreases cholesterol, each by more than 10%.

Additionally, they found that substituting ½ cup of pulses daily in place of one ounce of refined grains daily while keeping calories constant, increases fiber, magnesium, copper, and potassium, a nutrient of concern, by more than 10%.

“Our results suggest that encouraging increased pulse consumption may be an effective strategy for improving nutrient intake and achieving a healthier dietary pattern,” states author Victor Fulgoni III, PhD, of Nutrition Impact, LLC.

Sprouts the Super Food – “Powerhouse of Nutrients”
Eating sprouts is a deliciously inexpensive way of obtaining protein, vitamins, minerals, and enzymes. Sprouts have the advantage of providing complete nutrition.

The findings are consistent with the body of existing peer-reviewed studies that show the inclusion of pulses as part of a plant-forward dietary strategy imparts cardiovascular, metabolic, and gut protective effects; improves weight outcomes, and low-grade inflammation, and may play a role in immune-related disease risk management.

The American Heart Association and other public health organizations recommend adding more plant-based proteins and less animal protein to reduce the risk of heart disease, high blood pressure, and high cholesterol.

Legumes Like Beans, Chickpeas, Lentils and Peas Lower Cholesterol Levels
A study found that legumes like beans, chickpeas, lentils and peas lower cholesterol levels.

“This research underscores the fact that pulses are a nutritional powerhouse,” said Tim McGreevy, CEO, USA Dry Pea and Lentil Council and American Pulses Association. “They are high in fiber, plant protein, and several important macronutrients. We know this and are working with our partners to increase awareness about the nutritional benefits of regular pulse consumption.”

Pulses are so nutritious that dietary guidelines globally include them in both the vegetable and/or protein food groups or as a separate food group altogether. The ‘Dietary Guidelines for Americans 2020 – 2025’ and the USDA’s ‘Choose My Plate’ indicate that beans, peas, and lentils can be considered as part of the vegetable or protein groups.

Half A Cup Chickpeas A Day Keeps Diabetes At Bay
Including half cup of legumes everyday in the diet can help lower the risk of diabetes by 35% and the risk of heart disease in diabetics.

Reference:

Effect of Adding Pulses to Replace Protein Foods and Refined Grains in Healthy Dietary Patterns - (https://www.mdpi.com/2072-6643/15/20/4355)

Source-Eurekalert