The Top 10 Benefits of Pulses: From Lentils & Chickpeas To Dry Peas & Beans
The Top 10 Benefits of Pulses: From Lentils & Chickpeas To Dry Peas & Beans
The Top 10 Benefits of Pulses: From Lentils & Chickpeas To Dry Peas & Beans
USA Dry Pea & Lentil Council was approved by the CDR to offer 1.0 CPEU for this webinar.
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.
• 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).
Fiber (g) 6 6 6 8 8 8 7
• 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
Iron (mg) 2 2 2 3 2 1 2
* 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.
“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!
USA Dry Pea & Lentil Council was approved by the CDR to offer 1.0 CPEU for this webinar.
@AmyMyrdalMiller
www.FarmersDaughterConsulting.com
www.usapulses.org
Join Us: Thursday, February 4, 2021 @ 2 p.m. ET