“All I see now in major supermarkets is vegan this and plant that costing an arm and a leg. Someone who is not in medicine insisted I eat a half cup of beans every day. I asked why and she didn’t know but read somewhere that it was a must. Is it really a must? This is somewhat related to plant-based diets. Please let me know. Thanks.”, asks Enlightened Eater Facebook fan, Emily.
Great question, Emily! You certainly bring up numerous issues that many people are wondering about these days: the benefits of beans or pulses, the cost of plant-based products and what kind of plant-based products to look for.
Firstly, in answer to your question as to whether eating a half cup beans everyday is a must, the answer is no. There is no one food that you absolutely must eat everyday.
That being said, eating beans, or other pulses, on a daily basis is definitely a smart option when it comes to healthy eating. Even adding them to your menu a couple of times per week – if they’re not already there – would beef up your nutritional ratings. (Sorry – I couldn’t resist).
Beans are part of the legume family, plants that have seed pods that separate when they’re ripe. But these beans, which are the edible seeds of leguminous vegetables, as opposed to other legumes like green beans, are specifically known as pulses,. Examples include kidney, lima, and cannellini beans, to name a few, along with the rainbow of colours of lentils, chick peas, green peas, split peas and even black-eyed peas.
With that assortment and the variety of cuisines where pulses have been an age-old staple, you could eat pulses every day and not be bored.
A Nutritional Powerhouse
When it comes to the health benefits they provide, the list is mighty long. Here are just some of the reasons to take your pulses on a regular basis:
• They’re a super source of protein which makes them a wonderful choice for meatless meals or as way to decrease meat portions at a meal.
• They’re packed with both vitamins and minerals including the B vitamins, B6, folate, niacin, riboflavin and thiamine. Their mineral rites include iron, magnesium, phosphorus, potassium and zinc – with some of these nutrients being key to watch out for when consuming meatless meals. Potassium is one that is in short supply for many and the result of too little can go hand in hand with high blood pressure.
• Research shows that various compounds contained act as antioxidants and possess anti-inflammatory properties
• Pulses offer a stellar supply of fibre, both soluble and insoluble. Not only does this contribute to feeling fuller for longer but the soluble fibre contained provides benefits for both blood sugar regulation and blood cholesterol lowering. The insoluble fibre is a boon for bowel regularity. And if that’s not enough, the fibre acts as a prebiotic, thereby promoting healthy bacteria in your gut. Consider that a half cup of chick peas contains over 6 grams of fibre while the same amount of cooked lentils delivers almost 8 grams – more than a quarter of the daily recommendation for fibre.
As for how to include these foods, they are incredibly versatile. Cuisines around the world have traditionally included pulses, whether it be in soups, stews, sandwiches, dips and salads. And one of the reasons for such widespread acceptance and use is simply because of their cost. They are one of the most budget- friendly high protein sources. While cooking them from dried sources is the most economical, canned pulses are also kind to your wallet and speedy to prepare as well.
What’s with “Eat more plant-based food”?
Plant-based eating means filling your plate with an plenty of plant foods. That means, though, whole plant-foods, such as vegetables, fruit, whole grains, nuts and seeds and pulses. Some may be processed, as in the case of whole grain bread or canned chickpeas or beans.
But plant-based ultra-processed protein powder, burgers or cookies, labelled as plant-based, are not what the nutrition recommendations are all about. Enjoy these, if you like, but think of them as you would any ultra-processed food – something to eat less often. More and more research is linking ultra-processed food to a range of health problems, including obesity, type 2 diabetes, cognitive decline, cardiovascular disease, and certain cancers.
So, Emily, don’t fall for the undeserved health halo many of these products seem to have. Instead, be adventurous, save some money and go for those beans and other pulses.
Enlightened Eater 
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