Be Part of the Party to Celebrate the International Year of Pulses: Dry Beans, Peas and Lentils
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This document discusses pulses and the International Year of Pulses in 2016. It defines pulses as dried beans, peas and lentils and outlines the 5 key messages promoted by the UN about pulses: they are nutritious, economically accessible and contribute to food security, have health benefits, foster sustainable agriculture, and promote biodiversity. The document provides examples of common pulses and recipes for incorporating pulses into meals, and emphasizes pulses' health benefits like weight control, heart health, cancer prevention, diabetes and constipation relief. It also discusses ways to prevent gas from pulses and resources for more information.
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Be Part of the Party to Celebrate the International Year of Pulses: Dry Beans, Peas and Lentils
- 1. Be Part of the Party to Celebrate the International Year of Pulses! Dry Beans, Peas & Lentils
- 2. Alice Henneman University of Nebraska–Lincoln Extension ahenneman1@unl.edu http://food.unl.edu
- 3. The 68th General Assembly of the United Nations declared 2016 the International Year of Pulses (IYP) “to heighten public awareness of the nutritional benefits of pulses as part of sustainable food production aimed towards food security and nutrition.”
- 4. Objectives • Be able to define what a “pulse” is and common “pulses” available to consumers in the United States • Understand and be able to convey to others the five key messages designed by the United Nations for including pulses in meals • Help clientele incorporate pulses into meals in simple, delicious ways
- 5. Objectives • Be able to define what a “pulse” is and common “pulses” available to consumers in the United States • Understand and be able to convey to others the five key messages designed by the United Nations for including pulses in meals • Help clientele incorporate pulses into meals in simple, delicious ways
- 6. “Pulses” vs. “legumes” A. A “legume” is a plant with its seeds in a pod. B. “Pulses” refers only to the dried edible seeds of “legumes;” they do not refer to leguminous crops harvested green. C. Common pulses are dried beans, peas and lentils. D. In the United States, we tend to use the word “legume” to refer to both the dry seed and plant as in USDA’s MyPlate. E. Soybeans and peanuts are not “pulses.” Legumes Soybeans Peanuts Pulses Dried Beans Dried Peas Lentils Fresh Peas Fresh Beans
- 7. Let’s play: Name that Pulse! Photo credit: Pulse character was created by Alice Henneman in Picmonkey.com adapted from a photo by C. VanHook / available at https://flic.kr/p/5PRJ3x / https://creativecommons.org/licenses/by-nc-sa/4.0
- 8. Write the numbers 1 – 15 on separate lines
- 9. 1
- 11. 2
- 12. Brown lentils 2
- 13. 3
- 14. Adzuki beans 3
- 15. 4
- 17. 5
- 19. Photo credit: Howard F. Schwartz, Colorado State University, Bugwood.org 6
- 20. Lima beans Photo credit: Howard F. Schwartz, Colorado State University, Bugwood.org 6
- 21. 7
- 22. Green lentils 7
- 23. 8
- 25. 9
- 27. 10
- 29. 11
- 30. Black beans 11
- 31. 12
- 32. Pinto beans 12
- 33. 13
- 34. Red lentils 13
- 35. 14
- 37. 15
- 38. Navy Beans 15
- 39. • How many got 10 or more correct? How many have eaten 10 or more of these pulses?
- 40. Objectives • Be able to define what a “pulse” is and common “pulses” available to consumers in the United States • Understand and be able to convey to others the five key messages designed by the United Nations for including pulses in meals • Help clientele incorporate pulses into meals in simple, delicious ways
- 41. 5 key messages designed by the United Nations Pulses … 1. Are highly nutritious 2. Are economically accessible and contribute to food security at all levels 3. Have important health benefits 4. Foster sustainable agriculture and contribute to climate change mitigation and adaptation 5. Promote biodiversity
- 43. •Missing one essential amino (methionine) •Combining with grains, soy or a protein source of animal origin supplies missing amino acid •Foods need not be combined in same meal
- 44. • Soluble and insoluble fiber
- 45. • Naturally low in sodium • Canned, cooked pulses may be higher in sodium • Rinsing canned beans can reduce sodium by 41%
- 46. Check labels of canned pulses and pulse foods
- 47. Look for pulses canned without salt or reduced amounts of salt
- 48. Make your own soups to lower sodium
- 49. • Negligible amount of fat
- 50. • Good for the heart • Helps prevent neural tube defects in newborns
- 51. • Contain non-heme iron • Include some vitamin C foods in meals to improve iron absorption if pulses are main dietary iron source • Vitamin C sources include citrus fruits, tomatoes, cabbage, and Brussels sprouts
- 52. •Help individuals meet nutrient needs for these micronutrients
- 53. Can be eaten by individuals who can’t tolerate these gluten- containing foods:” • Wheat • Barley • Rye
- 54. 2. Pulses are economically accessible and contribute to food security at all levels
- 55. Affordable Source of Protein / Minerals 0.00% 5.00% 10.00% 15.00% 20.00% 25.00% 30.00% 35.00% Grains Vegetables Fruits Dairy Protein foods Other foods Table 1. Americans allocate food dollars differently than USDA food plans recommend Cost shares of average consumption Cost shares of USDA Food Plans Table adapted from data provided by USDA, Center for Nutrition Policy and Promotions at http://bit.ly/2bv19yJ
- 56. Low food wastage • Pulses are a protein source with a low wastage footprint, in both carbon and water http://iyp2016.org/themes/productivity-environmental-sustainability
- 57. Low food wastage • Dry pulses are very shelf stable • Store in tightly sealed containers in a cool, dark, dry place • Maintain quality for at least a year, often longer
- 58. Low food wastage •Canned pulses remain shelf- stable for 2 to 5 years when stored in a cool, dry place according to USDA •Date labeling isn’t an expiration date but a quality date determined by the manufacturer
- 59. 3. Pulses have important health benefits
- 61. Heart disease
- 63. Diabetes
- 64. Constipation
- 66. Spina bifida Photo credit: By Centers for Disease Control and Prevention (Centers for Disease Control and Prevention) [Public domain], via Wikimedia Commons
- 67. 4. Pulses foster sustainable agriculture and contribute to climate change mitigation and adaptation
- 68. Pulses … • Fix nitrogen into the soil which can improve soil fertility and improve productivity • Help reduce soil erosion and aid in pest control when used in intercropping systems
- 70. Pulses … • Increase biodiversity (a more diverse mixture of living organisms in the soil) through fixing nitrogen into the soil which in turn improves soil fertility and provides greater resistance and resilience against stress and diseases • Hundreds of pulse varieties provide for genetic diversity and increase the chances some plants will escape a disease or other attack Photo credit: Annabelle Orozco / https://flic.kr/p/c5TJSy / https://creativecommons.org/licenses/by/4.0 / cropped slightly
- 71. Objectives • Be able to define what a “pulse” is and common “pulses” available to consumers in the United States • Understand and be able to convey to others the five key messages designed by the United Nations for including pulses in meals • Help clientele incorporate pulses into meals in simple, delicious ways
- 72. Pulses and MyPlate • Dried beans, peas, and lentils may be counted as part of either MyPlate’s protein foods group or vegetable group. • The same serving can’t be counted in both groups at the same time. OR
- 73. Pulses and MyPlate ¼ cup of cooked beans, peas, or lentils counts as 1 ounce equivalent in the protein foods group. ½ cup of cooked pulses counts as ½ cup of vegetables.
- 74. Cooking with pulses • Pulses are available in dried, canned, and frozen form. • Dried form takes longer to prepare; actual hands-on time is low. • Dry beans need soaking before cooking; lentils and split peas do not. • One type of pulse usually can be substituted for another in recipes; taste and color may vary slightly.
- 75. Freezing pulses • Avoid letting cooked pulses set at room temperature more than 2 hours TOTAL time • Eat leftover pulses in 4 days or freeze • Cool to refrigerator temperature in shallow pans before freezing • Label package • Use frozen pulses within 3 months for best quality
- 76. Preventing problems with gas when consuming pulses …
- 79. Rinse dry beans after soaking and cook them in fresh water Photo credit: Dan LaMee / https://flic.kr/p/BHBNG / https://creativecommons.org/licenses/by-nc-sa/4.0
- 80. Drink more water
- 82. Easy ways to add pulses to meals
- 83. Toss into salads
- 84. Puree and use in dips / Spread sandwiches with hummus instead of mayonnaise
- 85. Add to pasta and casseroles Photo credit: Pasta image courtesy of National Pasta Association
- 86. Use in soups and stews
- 87. Substitute for part of animal-based protein in foods Rice photo credit: Image courtesy of the USA Rice Federation
- 88. Add beans to burritos, tortillas & tacos
- 89. For specific directions, recipes and more on cooking with pulses… • “Pulses: the Perfect Food” by Julie Garden-Robinson • Available at: https://www.ag.ndsu.edu/pubs/yf/foods/fn1508.pdf
- 90. For mixes in a jar gift ideas for pulses and a related FREE PowerPoint … Julie Garden-Robinson & Alice Henneman at: http://food.unl.edu/free-holiday-food-mixes-jar-powerpoint-and-recipe-handout
- 91. Pulse websites … • The Bean Institute: http://beaninstitute.com • US Dry Pea & Lentil Council: http://www.pea-lentil.com • List of pulse organizations: http://www.pea-lentil.com/testing
- 94. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture. Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska—Lincoln Extension is implied for those mentioned.
Editor's Notes
- Including pulses in meals can be beneficial for people consuming a vegetarian or vegan diet.
- The soluble fiber contributes to pulses’ low glycemic index.
- A one cup serving of either of these soups at 690 milligrams of sodium would give you more than ¼ of the recommended amount of 2,300 milligrams of sodium daily.
- None-heme iron is the only type of iron found in plant foods. Animal sources contain both heme and non-heme iron; heme iron is absorbed better than non-heme iron
- A Canadian study showed pulse consumption was associated with fewer individuals below the average requirement for these micronutrients. Source: Mudryj AN1, Yu N, Hartman TJ, et al. Pulse consumption in Canadian adults influences nutrient intakes. Br J Nutr. 2012;108;S27-36.
- Protein foods account for about 32% of average food costs which is about 10% more than the USDA food plan recommendations for protein foods according to USDA’s Economic Research Service. The Economic Research Service recommends an increased consumption of plant-based protein foods, which are generally less expensive, can help reduce the amount spent on protein foods.
- Because of their low glycemic index, pulses break down slowly and may help people feel full longer.
- Pulses are a source of heart healthy fiber and folate … plus they have no saturated fat.
- Some evidence indicates that a higher consumption of pulses may be associated with a lower risk of some cancers, such as colorectal cancer. However, there is limited evidence for this at present. Source of information: Zhu B, Sun Y, Qi L, Zhong R, Miao X. Dietary legume consumption reduces risk of colorectal cancer: evidence from a meta-analysis of cohort studies. Sci Rep. 2015;5:8797. doi:10.1038/srep08797. 21. Diallo A, Deschasaux M, Galan P, et al. Associations between fruit, vegetable and legume intakes and prostate cancer risk: results from the prospective Supplémentation en Vitamines et Minéraux Antioxydants (SU.VI.MAX) cohort. Br J Nutr. 2016;115;1579–1585.
- Pulse’s soluble fiber and low glycemic index and slow sugar absorption and benefit blood glucose levels.
- The insoluble fiber in pulses can help move food through the digest system and help prevent constipation.
- Pulses can be used in many foods when foods containing gluten can’t be eaten and add enjoyment and variety to meals. Also, some pulse flowers can be used in making foods such as gluten-free pasta.
- The folate in pulses can help reduce the risk of neural tube defects, such as spina bifida, in newborn infant.
- Legumes can convert nitrogen from the atmosphere to a form that helps the legume grow.
- Though pulses may be at best quality at about 3 months, when frozen at 0 degrees F, they remain safe indefinitely.
- For example, start with a small serving only once or twice a week.
- Drink more water when consuming pulses and other fiber-containing foods
- Beano® contains an enzyme that breaks down the gas-producing substances.