The Top 10 Benefits of Pulses: From Lentils & Chickpeas To Dry Peas & Beans

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The Top 10 Benefits of Pulses

From Lentils & Chickpeas to Dry Peas & Beans


January 27, 2021 | 2-3 p.m. ET

USA Dry Pea & Lentil Council was approved by the CDR to offer 1.0 CPEU for this webinar.

Amy Myrdal Miller, MS, RDN, FAND | Founder & President


Farmer’s Daughter Consulting | Carmichael, California
Amy Myrdal Miller, MS, RDN, FAND
Founder & President
Farmer’s Daughter Consulting, Inc.
Carmichael, California
@AmyMyrdalMiller

Education
• B.S. in Dietetics, University of California, Davis
• Dietetic Internship, University of Minnesota
Hospital & Clinics
• M.S. in Nutrition Communication, Tufts University
School of Nutrition Science & Policy

Employment History
• Fleishman Hillard, 1997-1998
• Rippe Lifestyle Institute, 1998-2000
• Dole Food Company, 2000-2005
• California Walnut Commission, 2005-2007
• The Culinary Institute of America, 2007-2014
• Farmer’s Daughter Consulting, 2014-present
Financial Disclosures
• Academy of Nutrition and Dietetics Research DPG – honorarium for webinar
• American Egg Board / Egg Nutrition Center - consultant
• Bayer Crop Science – L.E.A.D. Network Member, consultant
• Bayer Vegetable Seeds – Horticultural Advisory Council member
• Beef Checkoff– member of Beef Expert Bureau, honoraria for speaking
• California Foundation for Agriculture in the Classroom – honoraria for speaking
• Dairy Council of California – honoraria for speaking
• Dole Packaged Foods, LLC - consultant
• Duda Farm Fresh Foods, Inc. - consultant
• Hinoman USA - consultant
• HZPC Americas Corp. - consultant
• National Dairy Council – Ambassador, consultant
• National Resource Center on Nutrition and Aging – consultant
• North American Meat Institute - honorarium
• Pacific Northwest Canned Pear Service – consultant
• Phoenix Media Network / Produce Business Magazine – columnist, honoraria for speaking
• Potatoes USA – honoraria for speaking
• Produce for Better Health Foundation – consultant
• Texas A&M AgriLife – External Advisory Board member
• The Culinary Institute of America – consultant
• University of California Davis Honey and Pollination Center – honoraria for speaking
• USA Pulses / USA Dry Pea & Lentil Council – consultant, honorarium for this webinar
Learning Objectives
After attending this webinar, participants will be able to:
1. Cite at least three nutrition and health benefits of pulses
(e.g., dry peas, dry beans, lentils, and chickpeas).
2. Discuss budget-friendly benefits of cooking with pulses.
3. List at least three consumer-friendly tips for cooking
with pulses.
4. Cite two resources for RDNs and consumers who are
seeking more information on pulses.
Suggested Performance Indicators
1.3.2 — Recognizes the strengths and limitations of a customer.
6.2.5 — Applies research/evidence-based findings to improve
practice, service delivery, and health and nutrition of
customers.
8.1.3 — Interprets and applies current food and nutrition
science and principles in dietetics practice.
8.4.3 — Demonstrates and applies knowledge of culinary
practices to effect behavioral change, taking into consideration
customer needs and demands.
What’s the difference between a legume and a pulse?
• A legume refers to a plant
from the Fabaceae family.
• A pulse is the dry, edible
seed from a legume plant
that is harvested dry.
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron..
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10.Pulses are sustainable, eco-friendly crops.
Pulses can count as either a vegetable or protein source.

1 oz. protein equivalent =


¼ cup cooked lentils,
chickpeas, dry peas, or beans;
1 vegetable serving =
2 tablespoons hummus;
1 cup cooked lentils,
1 cup lentil soup = 2 oz-equivalent
chickpeas, dry peas, or
1 cup bean soup = 3/4 oz-equivalent
beans
1 cup split pea soup = 1 oz-equivalent
Sources: Vegetables | MyPlate, Protein Foods | MyPlate
Americans who eat more pulses
are more likely to meet their nutrient needs.

• NHANES data show beans, peas, and legumes are consumed in relatively small amounts,
at an average of 0.1 cup eq/day (or < 1 tablespoon).
• Americans reporting 3 meals per day were more likely to have higher intake of several
adequacy components, including total vegetables, greens and beans, compared to
Americans who eat 2 meals per day.
Source: US Department of Agriculture, Agricultural Research Service. Food Patterns Equivalents Intakes from Food:
Mean Amounts Consumed per Individual, by Gender and Age, What We Eat in America, NHANES 2015-2016.
How Pulses Fit Into USDA Food
Patterns
Food Group Healthy U.S. Vegetarian Mediterranean-
Style Pattern Pattern Style Pattern
2,000 calories/day 2,000 calories/day 2,000 calories/ day

Vegetables
(cups/week) 1.5 1.5 1.5
• Beans, peas,
lentils
Protein Foods
(oz eq/week) 6
• Beans, peas, 1.5 cups / week
lentils

Sources: (1) Dietary Guidelines Advisory Committee. 2020. Scientific Report of the 2020 Dietary Guidelines
Advisory Committee: Advisory Report to the Secretary of Agriculture and the Secretary of Health and Human
Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC. (2) Dietary Guidelines
for Americans, 2020-2025 (3) Vegetables | MyPlate
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
5. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10.Pulses are sustainable, eco-friendly crops.
Pulses provide a good source of protein.
A “good source” provides 10-19% of the Daily Value (50 grams).

Pulse Blackeyed Chickpeas Kidney Lentils Pinto Split Peas Black


Peas Beans Beans Beans

Portion ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup


cooked cooked cooked cooked cooked cooked cooked
Protein (g) 7 7 8 9 8 8 8
% Daily Value 14% 14% 16% 18% 16% 16% 16%
A Quick Pulse Protein Quiz
1. Which contains more protein?
a. ½ cup of cooked black beans
b. ½ cup of cooked corn
2. Which contains more protein?
a. ½ cup of cooked lentils
b. ½ cup of cooked quinoa
3. Which contains more protein?
a. ½ cup of chickpeas
b. ½ cup of cooked brown rice
A Quick Pulse Protein Quiz
1. Which contains more protein?
a. ½ cup of cooked black beans (8 grams)
b. ½ cup of cooked corn (2.5 grams)
2. Which contains more protein?
a. ½ cup of cooked lentils (9 grams)
b. ½ cup of cooked quinoa (4 grams)
3. Which contains more protein?
a. ½ cup of chickpeas ( 7 grams)
b. ½ cup of cooked brown rice (2.5 grams)
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
5. Pulses are naturally gluten-free.
6. Pulses are a low-cost ingredient.
7. Pulses are a very versatile ingredient.
8. Pulses can help reduce food waste.
9. Pulses are sustainable, eco-friendly crops.
Pulses are an excellent source of dietary fiber.
An “excellent source” provides 20% or more of the Daily Value (25 grams).

Pulse Blackeyed Chickpeas Kidney Lentils Pinto Split Peas Black


Peas Beans Beans Beans

Portion ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup


cooked cooked cooked cooked cooked cooked cooked

Fiber (g) 6 6 6 8 8 8 7

% Daily 21% 21% 21% 29% 29% 29% 25%


Value

Adequate Intake (AI) for Fiber


Men, ages 19-50 = 38 g/day
Women, ages 19-50 = 25 g/day
Nutrients of Public Health Concern
Nutrients of Substantial Nutrients Under- Nutrients Under-Consumed
Public Health Concern for Consumed by the by Females of Reproductive
all Americans age 1 and Entire Population: Age:
older: • Magnesium • Iron
• Vitamin D • Choline • Folate
• Calcium • Vitamin A
Nutrient Under-Consumed
• Dietary fiber (mean • Vitamin C
by Adolescent Girls:
intake = 16.4 g/day) • Vitamin E • Protein
• Potassium • Vitamin K
Nutrient Under-Consumed
by Older Adults
• Protein
• Vitamin B12
Source: Dietary Guidelines Advisory Committee. 2020. Scientific Report of the 2020 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Agriculture and the
Secretary of Health and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.
A Quick Primer on Fiber
• Dietary Fiber is defined as nondigestible carbohydrates and lignin that are intrinsic
and intact in plants.
• Functional Fiber is defined as isolated, nondigestible carbohydrates (e.g., inulin) that
have been shown to have beneficial physiological effects in humans.
• Total Fiber is the sum of Dietary Fiber and Functional Fiber.

• Viscous (e.g., soluble) fibers delay the gastric emptying of ingested foods into the
small intestine, which can result in a sensation of fullness. This delayed emptying
effect also results in reduced postprandial blood glucose concentrations.
• Viscous fibers can also interfere with the absorption of dietary fat and cholesterol,
as well as the enterohepatic recirculation of cholesterol and bile acids, which may
result in reduced blood cholesterol concentrations.
• The Adequate Intake (AI) for dietary fiber is based on the association between higher
intakes of fiber and reduced risk of coronary heart disease.

Source: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
5. Pulses are naturally gluten-free.
6. Pulses are a low-cost ingredient.
7. Pulses are a very versatile ingredient.
8. Pulses can help reduce food waste.
9. Pulses are sustainable, eco-friendly crops.
Most pulses are a good source of iron.
A “good source” provides 10-19% of the Daily Value (18 mg).
Pulse Blackeyed Chickpeas Kidney Lentils Pinto Split Peas Black
Peas Beans Beans Beans

Portion ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup


cooked cooked cooked cooked cooked cooked cooked

Iron (mg) 2 2 2 3 2 1 2

% Daily Value 10% 10% 10% 15% 10% 6% 10%


Heme versus Non-Heme Iron in Foods
• Heme iron is found in blood and muscle.
• Non-heme iron comes from plant-based sources.
• Heme iron is more bioavailable.
• The absorption of non-heme iron can be improved by
combining foods rich in vitamin C—like canned tomato
products—with foods that contain non-heme iron.
• Cooking in cast iron can increase iron intake; iron
leaches from the pan into the food, especially when
vitamin C-rich ingredients are used in cooking.
• The iron requirement for people who eat a vegetarian
diet is approximately twice that of people who consume
non-vegetarian diets.
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10.Pulses are sustainable, eco-friendly crops.
Pulses are natural sources of zinc, magnesium, and choline.
DAILY Pulse Blackeyed Chickpeas Kidney Lentils Pinto Split Black
VALUE Peas Beans Beans Peas Beans
Portion ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup
cooked cooked cooked cooked cooked cooked cooked

11 mg Zinc (mg) * 1.03 0.93 1.1 0.84 0.89 0.97

420 mg Magnesium (mg) * 40 45 30 50 32 60

* Choline (mg) * 35 46 28 31 29 28

The Adequate Intake (AI) for choline, as established by the Food and Nutrition Board of the National Institute of Medicine, for
adults is 550 mg per day for men and breastfeeding women; 425 mg per day for women; and 450 mg per day for pregnant
women.

Source: FoodData Central (usda.gov), data accessed December 15, 2020


Pulses are natural sources of zinc, magnesium, and choline.
• Zinc: under-consumed by most Americans
• Magnesium: under-consumed by most Americans, especially women who are
pregnant and lactating
• Choline: intake of choline is below the Adequate Intake (AI) for several segments of
the population, including pregnant and lactating women

“Encourage women to consume foods and beverages that are


good sources of iron, folate, calcium, choline, magnesium,
protein, fiber, and other potential shortfall nutrients.”
Scientific Report of the 2020 Dietary Guidelines Advisory Committee, Chapter 2, Strategies for Women of Reproductive Age
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
Who needs or wants gluten-free foods?
• People with celiac disease (1% of U.S. population or
3.3 million Americans).

• People with non-celiac gluten sensitivity (1-3% of


U.S. population or 3.3 million to 10 million
Americans).

• In the IFIC 2020 Food & Health Survey, 6% of


respondents reported following a gluten-free diet
sometime in the past year.
Sources: www.celiac.com
Non-celiac gluten sensitivity - Harvard Health
International Food Information Council 2020 Food & Health Survey
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
5. Pulses are naturally gluten-free.
6. Pulses are a low-cost ingredient.
7. Pulses are a very versatile ingredient.
8. Pulses can help reduce food waste.
9. Pulses are sustainable, eco-friendly crops.
Price Per Pound Depends on Processing
PULSE DRY CANNED FROZEN FLOUR
Blackeyed Peas $2.19/pound $0.98/15.5 oz. can $1.98/pound $25.00
(eBay price)
Chickpeas $1.99/pound $1.99/15.5 oz. can n/a $2.99/pound
~10% moisture ~10% moisture
Kidney Beans $2.19/pound $0.98/15.5 oz. can n/a n/a
Lentils $2.29/pound n/a n/a n/a
Pinto Beans $2.98/pound $0.98/15.5 oz. can n/a n/a
Split Peas $1.99/pound n/a n/a n/a
Black Beans $1.69/pound $0.98/15.5 oz. can $1.98/pound $9.99
12 servings 3.5 servings 3.5 servings (Amazon price)
$0.14/serving $0.28/serving $0.57/serving
Source for Pricing (exceptions noted in chart): Raleys.com, information accessed December 17, 2020
Source for Moisture Content: FoodData Central, FoodData Central (usda.gov), accessed December 17, 2020
Source: Get Cooking - USA Pulses
U.S. Unemployment Rates, January – October 2020
Find more tips & resources in
this guide available here.
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
The Versatility of Pulses
DAY PARTS MEAL PARTS WORLD CUISINES
Breakfast Appetizers AFRICA: Egypt, Ethiopia, Morocco, South Africa
Brunch Drinks ASIA: China, India, Japan, Myanmar, Singapore
Lunch Desserts AUSTRALIA
Dinner Entrées MIDDLE EAST: Israel, Lebanon
Snacks Salad EUROPE: Belgium, France, Greece, Italy, Macedonia,
Sandwiches Netherlands, Portugal, Spain, Ukraine, United Kingdom
Sauces NORTH AMERICA: Canada, Mexico, United States
Smoothies SOUTH AMERICA: Argentina, Brazil, Chile, Colombia,
Snacks Peru, Venezuela
Soup & Stews You can find recipes for these countries here.
Chickpea Hummus

“Consumers of chickpeas and/or hummus have been shown to have higher nutrient intakes of dietary fiber,
polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron as compared to non-
consumers.”
Source: Wallace TC, et al. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766.
Creamy Pinto Bean Dip
Black Bean Quesadilla
Black Bean Quinoa Salad
Crispy Lentil Meatballs
Pinto Bean Enchiladas
Lentil Lasagna
Lentil Penne Pasta
with Parmesan and Basil
Split Pea Soup
White Bean Salad
Mango Coconut Smoothie Bowl
Spiced Pumpkin Cheesecake Brownies
The Versatility of Pulses
PREPARED FOODS
Breads and Baking Mixes & Flours
Burritos and Enchiladas
Cereals, Chips & Crackers
Dips, Sauces, and Spreads
Frozen Meals and Entrees
Pea Protein Powders
Pulse-Based Milk Alternatives
Pastas
Soups & Stews
Tortillas
And so much more!
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
Pulses can help reduce food waste.
• According to USDA, dry pulses are shelf stable for one to two years at a
minimum.
• Canned pulses are shelf stable for 3 to 5 years after canning.
• Buying dry pulses in bulk can also reduce packaging waste.
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
World Pulses
Pulses are a sustainable, eco-friendlyDay
crop.
February 10, 2021
Celebrating Sustainable Pulse
Production Around the World
Burmese Samusa Soup
Join the
Celebration on
World Pulses Day!

1. Tie into American Heart Month


promotions and outreach.
2. Talk about your love of pulses with
family, friends, colleagues, clients and
patients.
3. Share recipes and tips for enjoying
pulses via social media; use the
hashtag #worldpulsesday.
4. Show people how you love to eat
pulses by eating them on World Pulses
Day!

Photo credit: Greg Dupree


Get the recipe here: foodandwine.com/recipes/burmese-samusa-soup
The Top 10 Benefits of Pulses
1. Pulses can count as either a vegetable or protein source.
2. Pulses provide a good source of protein.
3. Pulses are an excellent source of dietary fiber.
4. Most pulses are a good source of iron.
5. Pulses are natural sources of zinc, magnesium, and choline.
6. Pulses are naturally gluten-free.
7. Pulses are a low-cost ingredient.
8. Pulses are a very versatile ingredient.
9. Pulses can help reduce food waste.
10. Pulses are sustainable, eco-friendly crops.
Additional Pulse Resources
If you need more information, social media inspiration, access to
research, or recipes, here are some wonderful sources:
• A Guide to Peas, Lentils, Chickpeas & Beans for Food Bank and Pantry Staff
• USA Pulses Recipes
• USA Pulses Health Professional Resources
• www.usapulses.org
• Half Cup Habit
• World Pulses Day
• www.facebook.com/USAPulses
• https://twitter.com/USAPulses
• https://www.Instagram.com/USAPulses
A Few #DYK Facts About Pulses
• One serving of dry peas contains as much potassium as a banana.
• Chickpeas contain 1.5 times more folate than kale.
• Chickpeas have 2.5 times as much iron as chicken.
• Black beans provide 4 times as much fiber as brown rice.
• A ½ cup of lentils contains more protein than a large egg.
• Pulses require less nitrogen than other crops; they create their own
fertilization by pulling nitrogen from the air and into the soil.
• Pulses are a drought-tolerant crops; they extract water from a
shallower depth, leaving more water deep in the soil for other crops.
The Top 10 Benefits of Pulses
From Lentils & Chickpeas to Dry Peas & Beans
January 27, 2021 | 2-3 p.m. ET

USA Dry Pea & Lentil Council was approved by the CDR to offer 1.0 CPEU for this webinar.

Amy Myrdal Miller, MS, RDN, FAND | Founder & President


Farmer’s Daughter Consulting | Carmichael, California
Questions?

@AmyMyrdalMiller

www.FarmersDaughterConsulting.com

www.usapulses.org
Join Us: Thursday, February 4, 2021 @ 2 p.m. ET

Register on the Becky Dorner & Associates Website:


https://tinyurl.com/y4fsjmue
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