- Pulse, which contains lentils, beans and peas, is the number one protein that you eat more if you don’t eat meat.
- Pulse is affordable, versatile and incredibly nutritious.
- It provides protein, fiber, potassium and iron, which may reduce the risk of chronic disease.
When it comes to eating a plant-based diet, some people worry about getting enough protein. Good news? It is absolutely possible to meet protein needs through plant-based foods. It’s best to consume a variety of things Plant-based proteinsAfter talking to a nutritionist, one group of foods that consistently stood out: Pulse.
Umbrella term for dried legumes – including lentils, beansChickpeas and Split Peas – Pulse offers a lot Benefits for a meatless diet. “When I advise vegetarian and vegan clients, what is the one protein source I most often recommend? Lentils and beans.” Natalie Allen, Lord“It’s versatile, affordable, rich in protein and fiber, providing important nutrients like iron and folic acid. Here, a nutritionist explains why Pulse is the number one source of protein if you don’t eat meat.
Why should you eat more pulses when you don’t eat meat?
“One of the key questions that many people ask is whether the pulse can provide the same nutritional value as meat. The short answer is yes, especially when consumed as part of a diverse and balanced diet.” Lina Begdache, PhD, RDN. Let’s take a closer look at the nutritional benefits of pulses.
They contain protein
Don’t trick them into fooling you, the pulse packs an impressive protein punch. For example, one cup of black beans provides 15 grams of protein, while a cup of cooked lentils offers a whopping 18 grams.12 What’s more, unlike meat, pulses provide protein Without contributing to saturated fats or cholesterol.
Some pulses, such as beans and lentils, are considered low in methionine and cysteine (two essential amino acids). Incomplete protein.3 However, as these amino acids are found in other plant-based foods, getting enough of nine essential amino acids is generally not a concern about a plant-based diet.4 “As long as you eat a variety of plant proteins during the day, your body can pool amino acids and meet those needs,” says Allen.
It’s not as popular as beans and lentils, Split peas It is considered a complete protein source and is also an excellent source of protein, with 16 grams per cup of cooked green split peas.35
They are a great source of fiber
In addition to proteins, perhaps the most notable advantage of pulses is their impressive fiber content. One cup of cooked beans or lentils will provide about 15 grams of fiber.12 fiber It is an important nutrient that many people don’t get enough of every day. It supports normal bowel movements, lowers cholesterol levels, and helps in managing blood glucose.6 In addition, high fiber intake is associated with a reduced risk of developing and dying from several chronic diseases.7
They are rich in iron
Are you worried about meatless iron? A pulse will be delivered. That lentil cup serves about 6.6 mg of iron and over 3 ounces of beef.1 Plant-based proteins are not as easily absorbed as iron in animal foods, but they combine pulses with vitamin C-rich foods such as tomatoes, peppers and citrus fruits.It can increase absorption.
Provides healthy potassium for the heart
Pulse is a potassium power plant. For example, 1 cup of cooked white beans will provide 1,000 mg.89 this Essential minerals It helps regulate blood pressure and supports heart health.
They support your overall health
Eating pulses regularly reduces the risk of heart disease, type 2 diabetes and obesity. It is also associated with improving blood sugar levels, blood pressure, periwash, and chronic inflammation. Cholesterol levels.10
It is also worth noting that you do not need to follow a completely plant-based diet to enjoy the benefits of the pulse. One study found that replacing 6-8 ounces of animal protein with a 1.5-2 cup pulse leads to improved dietary quality and cholesterol levels.11 “From a profit perspective, pulses have several advantages over meat. They have naturally lower saturated fats and are free of cholesterol,” says Dr. Begdache.
They are affordable and environmentally friendly
In addition to being incredibly nutritious, Pulse is budget-friendly and has a long shelf. This means you can do it safely I’ll buy them all in bulk. Another advantage? They are environmentally friendly protein options. One study found that pulsed crops had the lowest environmental footprint of the protein sources that were provided, with nutritional density per dollar studied.12
Easy way to add a pulse
Begdache says that incorporating pulses into your daily diet is simple and tasty, adding that he likes adding lentils Soup and stewOr use black beans as a heartfelt base for tacos and salads. “One other idea is lentil curry with turmeric and garlic,” she says. “These meals are satisfying, flavorful and offer a strong nutritional portfolio.”
Here are some simple applications for adding pulses to a plate (or bowl).
- Soup Power: One of the easiest places is to add beans, lentils or peas to your favorites soupstew or chili recipes.
- Salad Booster: Top greens of chickpeas, beans, or lentils to increase your affordable protein. If you have time, roasted chickpeas are especially tasty. A satisfying crunch for the salad.
- Bowl Basics: Pulse is the ideal source of protein Grain Bowl. Canned beans and lentils are convenient in a pinch, Prepare a batch of dry pulses For weeks that will help reduce the added sodium.
- Snack Smart: Thanks to the fiber and protein content, the pulses help to keep you full and stabilize your blood sugar levels, making it an excellent snack option. Hummus is a simple go-to, but you can experiment too Bean Dips Roasted split peas.
- Pasta upgrade: Easily increase your nutritional content Pasta dishes Add lentils or white beans to the pasta sauce. You can also search Pulse-based pasta alternatives At the grocery store.
Our experts take
Thanks to their impressive nutritional profile, affordability and versatility, Pulse is a clear winner for those who want to eat more Plant-based diet. “For those who want to reduce meat intake or simply diversify their protein sources, Pulse offers an affordable, nutritious, versatile solution. With health and environmental benefits beyond dinner plates, Pulse is more than just a meat alternative.
