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Lunch & Learn Presentation
- 1. Going Further with Protein: One Pulse at a Time Patrick Anderson, Clinical Nutrition
- 2. Objectives • Identify health benefits of pulse crops • Discuss environmental benefits of pulse crops • Discuss financial benefit of pulse crops • Discuss ways of adding pulse crops to our diet
- 3. What is a Pulse? • Dry edible seeds of plants in the legume family • Soybeans and peanuts are legumes, but are not pulses • Fresh peas are starchy vegetables • Fresh (string beans) are non-starchy vegetables • Pulses are their own unique sub-group Soybeans Peanuts Pulses Dried Beans Dried Peas Chickpeas Lentils Fresh Peas Fresh Beans Legumes
- 4. Some Example of Pulses • Chickpeas (garbanzo beans) • Lentils: green, red, brown, black • Dry Peas: split or whole green, split or whole yellow • Beans: adzuki, black, black-eyed peas, kidney, navy, pinto, fava, etc.
- 5. MyPlate • 5 food groups • Each contribute to a healthy diet • Where do pulses fit?
- 6. Sources of Protein • Lean Meat • Poultry • Seafood • Beans and Peas (Pulses) • Eggs • Nuts • Seeds Most Americans get more than enough protein!
- 7. Going Further for Your Body • Fiber, protein, folate, thiamin potassium, iron, magnesium, zinc, etc. • Nutrient dense!! • 1 serving = nearly ½ your daily fiber needs • No saturated fat • ½ cup = 1 serving of vegetable and a 2 oz. equivalent of meat
- 8. Benefits of the Pulse • Fiber – Feel fuller for longer – Regulate blood sugar • No crashing • 2nd meal effect (lentil effect) – Prebiotic (gut health) • Correlated with low blood pressure, blood cholesterol, and healthy body weight – Avoid heart disease • 9 grams protein • Less than 1 gram fat • Low sodium • Rich in folate • 7 grams fiber • Rich in iron
- 9. Dietary Guidelines for Americans 2015 1. Follow a healthy eating pattern across the lifespan 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats, and reduce sodium intake 4. Shift to healthier food and beverage choices
- 10. Going Further for You… and the Planet • Sustainable Crop – Nitrogen fixing – Water efficient protein – Enriches the soil it’s grown in
- 11. Going Further for Your Wallet • U.S. Average Costs – Beef: $1.49 – Pork: $0.73 – Chicken:$0.63 – Lentils: $0.10 $$$
- 12. Purchasing the Pulses • Just the pulse – Dried – Canned – Frozen – Refrigerated • Common foods that include pulses – Dips/spreads – Snacks – Pasta – Canned foods – Soups – Frozen/pre-packaged meals
- 13. Lets Enter the Try-State • Try new recipes at home this month! – Earn 1 point for National Nutrition Month by submitting your favorite HEALTHY recipe! • Send your recipe to Jen Lind at jlind@tsmh.org • Lots of great recipes using pulse crops – Pulse recipes: www.Pulses.org – Dried bean/pea preparation: www.CookingwithPulses.org
- 15. References • The Global Pulse Confederation. (n.d.). Delicious and Nutritious - Pulse recipes, facts and videos. Retrieved February 20, 2018, from https://pulses.org/future-of- food/pulses-sustainable-food • Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980. • US Dry Pea and Lentil Council. (2018). About Pulses. Retrieved February 18, 2018, from https://www.cookingwithpulses.org/about-pulses.html • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/dietaryguidelines/2015/guidelines/. • United States Department of Agriculture. (2017, November 03). All about the Protein Foods Group. Retrieved February 20, 2018, from https://www.choosemyplate.gov/protein-foods • World Resources Institute. (2016, April). Protein Scorecard. Retrieved February 20, 2018, from http://www.wri.org/resources/data-visualizations/protein-scorecard
Editor's Notes
- Going Further with Food What does it Mean? Health (Carries you further) Planet (Helps the planet go further) Wallet (Helps your dollar go further) Pulse Crops: Go further one Pulse at a time Anyone familiar with pulse crops?
- Dry edible seeds of plants in legume family Legumes: soybeans, peanuts, fresh peas, fresh beans, and pulses Vegetables and proteins Pulses are a unique subgroup of legumes
- Lots of variety within pulse subgroup Color: brown, black, green, orange, red, yellow Texture Size Chickpeas AKA Garbanzo Beans Dry Peas Split peas or whole peas Beans Lots of types: Adzuki, black, blackeye peas, kidney, navy, pinto, fava, etc. We all know variety is good Pulses offer a lot of variety Where do pulses fit in healthy diet? Let’s talk about what a healthy diet is
- Way to visualize what a healthy meal is A model to make your sure your home meals are well-rounded 5 food groups Fruits, vegetables, protein, grains, dairy Must eat all five food groups to get all your nutrients Eat MyPlate meals as often as possible, and you will reach your goals Which food group do Pulses belong to? Sort of eaten like a grain, looks like a vegetable, but we are talking about protein.
- Lean meat, poultry, seafood, beans and peas, eggs, nuts, seeds Most people think of just the first 3 Pulses (beans and peas) actually count as protein and vegetable according to MyPlate Therefore, Pulses are a way to “Go Further with Protein” Most Americans have no problem getting enough protein Most Americans DO have problems getting enough vegetables and fiber in their diet however Pulses are a good was to shift toward a healthier diet
- Why are pulses considered Protein and Vegetables foods? Nutrient content Protein is obvious ½ cup = about 9 grams protein Vegetable due to fiber and micronutrients Pulses are rich in folate, thiamin, potassium, iron, magnesium, and zinc. 1 serving (1/2 cup) contains about ½ recommended fiber Nutrient Dense = for each calorie you consume, you also get a lot of nutrients Think of it this way: ½ cup of cooked pulses = 1 serving of vegetable, and 2 oz. equivalent of meat A Serving of meat is usually 3 oz. Remember that Americans rarely have protein deficiencies We need to focus more on fiber
- Fiber Satiation = feel full for longer Blood sugar regulation – 2nd meal effect AKA Lentil Effect Lentil Effect: d/t protein and fiber, blood sugar is known to be better regulated even after eating the next meal, sometimes even the next day Prebiotic: feed the bacteria Compare contrast Prebiotic Vs. Probiotic Compared to other foods: Low fat – Esp. Saturated fat Animal products are the main contributor of saturated fat 2 x as much protein as quinoa Chickpeas have 3 x as much folate as kale 4 x as much fiber as brown rice Black beans have more iron than 3 oz. flank steak Dried peas have as much potassium as a banana Diets rich in vegetables and low in fat are correlated with lower blood pressures, blood cholesterol, and healthier body weight Probably not news to anyone
- Every 5 years, HHS and USDA publish guidelines to help Americans improve on current dietary problem areas, reducing chronic disease, and improving quality of life. 1. Follow a healthy eating patterns across the lifespan Every choice counts in a pattern, try to make more healthy choices Pulses are a good choice, no matter how often 2. Focus on variety, nutrient density, and amount Pulses offer lots of variety You can almost “eat the rainbow” just with pulses Pulses, as we know, are very nutrient dense 3. Limit calories from added sugar and saturated fat, and reduce sodium Pulses are low fat, and have no saturated fat Pulses are naturally low in sodium 4. Shift to healthier food and beverage choices Key word is SHIFT Don’t just add, but substitute Handout for Ideas on pulse substitutions Even if you just make pulses a part of your diet once each week, you are following the recommendations, and reducing the risk of developing chronic diseases
- Pulses go further for the environment in a couple of ways Nitrogen Fixing Pulses work with soil bacteria to pull Nitrogen from the air Reduces the need for nitrogen fertilizers Reduces the amount of energy put into the crop Nitrogen fertilizer (manure, fertilizer, or crop residues), some of the nitrogen is converted by bacteria into nitrous oxide Nitrous oxide is a powerful greenhouse gas, and represents nearly half of all GHG emission from global agriculture Water Efficient Protein Compared to other protein sources (livestock), pulses are grown with about ½ as much water Many pulse crops are adapted to dry environments, use even less water, and are considered to be “drought resistant” Increases water efficiency of entire crop rotation Enriches the soil it’s grown in Produce a number of different compounds that feed soil microbes, and benefit soil health After harvest, they leave behind nitrogen rich-crop residue, which supports the next crop
- Compared to other (more common) protein sources, pulses are extremely cheap Average costs per serving Beef: $1.49 Pork: $0.73 Chicken: $0.63 Lentils: $0.10 Each of your dollars can go further for your diet when you buy pulses.
- Shopping for some plain pulses to add to your recipe? Dried Canned Frozen Refrigerated Dried can be difficult Some products can take up to 12 hours to prepare Lentils and split peas are the easiest; take only about 20-30minutes to get it onto a plate ready to eat No need to soak 2 Main Methods to Rehydrate Beans and Chickpeas: 1. Hot Soak: 1 cup beans, 5 cups water, boil 3 minutes, remove from heat and let stand 4-24 hours (depending on type of bean) 2. Traditional "Overnight" Soak: Poor enough cool water over beans to completely cover, soak overnight, or for 8 hours, drain and rinse Canned is the easiest Make sure to drain and rinse to get rid of excess sodium Frozen is also common Vegetable blends Pre-Cooked, flash frozen Still contains all the nutrients Refrigerated Also easy, but not as common Products that often include Pulses Dips/Spreads: hummus, bean dip Snacks: certain granola or energy bars, chips Pasta: often varieties boasting extra protein/fiber Canned foods: chili, soups, etc. Soups: split pea, any with beans Frozen/prepackaged meals: often the “healthy meals” Use caution, just because it has pulses, doesn’t mean its healthy What else is in it? Fat, salt, sugar?
- Celebrate National Nutrition Month by trying new things Cook new pulse recipes at home Pulses.org is a great resource for recipes (breakfast, lunch, dinner, snacks, and dessert) CookingwithPulses.org gives methods of preparing dried beans, if you want to try a little harder Earn Points by making a new “healthy” recipe at home Submit a picture of the dish, ingredients, and instructions to me (panderson@tsmg.org)