Here s how pulses pack such a nutritional punch that they re considered both a protein and a vegetable: meet PulsEs:

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Beryl Anthony
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meet PulsEs: The Next Big Superfd Categry What are pulses? In technical terms, they re the dry, edible seeds f plants in the legume family.

If pulses are s great, why haven t I heard f them? Remember when yu didn t knw what quina r acai berries were, and nw they re everywhere?

That s because the United Natins declared 2016 as the Internatinal Year f Pulses, and will help raise awareness abut them acrss the glbe all year. Hw affrdable are pulses?

They've als been shwn t lwer the risk f heart disease and diabetes, lwer bld pressure and chlesterl, and help with weight lss. Gluten-free and vegetarian, they cntain twice the prtein f quina.

Plus pulses are high in fiber linked t weight lss and feeling fuller and laded with mre antixidants than blueberries r pmegranate juice.

Cmpare the cst per serving fr lentils at just 10 cents t quina s 59 cents r beef s $1.49.

serving f cked pulses Cst per serving data surced frm ERS calculatins, based n average prices frm The Bureau f Labr Statistics and USDA Agricultural Marketing Service Data, as reprted by the USDA,

Pulses can be prepared cuntless ways and are delicius as well as nutritius, which is why many f the cuntry s tp chefs have begun including them in recipes frm smthies and ice cream t main dishes.

1 meet PulsEs: The Next Big Superfd Categry What are pulses? In technical terms, they re the dry, edible seeds f plants in the legume family. In understandable terms, they re a categry f superfds that includes chickpeas, lentils, dry peas, and bean varieties. They re als incredibly healthy, affrdable, sustainable and tasty. If pulses are s great, why haven t I heard f them? Remember when yu didn t knw what quina r acai berries were, and nw they re everywhere? While yu may knw pulses by their individual names chickpeas, lentils, dried peas and beans this year pulses will becme a husehld term. That s because the United Natins declared 2016 as the Internatinal Year f Pulses, and will help raise awareness abut them acrss the glbe all year. Hw affrdable are pulses? Why are they cnsidered a superfd? Pulses are nutritinal pwerhuses, laded with prtein, fiber, vitamins and minerals. They've als been shwn t lwer the risk f heart disease and diabetes, lwer bld pressure and chlesterl, and help with weight lss. Gluten-free and vegetarian, they cntain twice the prtein f quina. Black beans cntain 1.5 times the amunt f irn as flank steak, and chickpeas have three times the flate (an essential B vitamin that helps prevent neural tube birth defects) as kale. Plus pulses are high in fiber linked t weight lss and feeling fuller and laded with mre antixidants than blueberries r pmegranate juice. In fact, they're s nutrient-dense that nutritinists actually cnsider them bth a prtein and a vegetable at nce. Pulses are ne f the mst cst-effective prteins arund. Cmpare the cst per serving fr lentils at just 10 cents t quina s 59 cents r beef s $1.49. Nutritinal infrmatin surced frm the USDA Nutrient Database, antixidant data as published in Jurnal f Agricultural and Fd Chemistry, Chemistry, June 9, 2004; All nutritinal figures based n ½ cup serving f cked pulses Cst per serving data surced frm ERS calculatins, based n average prices frm The Bureau f Labr Statistics and USDA Agricultural Marketing Service Data, as reprted by the USDA, July 2015 Why des the U.N. care abut pulses? Hw gd d they actually taste? Pulses can be prepared cuntless ways and are delicius as well as nutritius, which is why many f the cuntry s tp chefs have begun including them in recipes frm smthies and ice cream t main dishes. Cst per serving data surced frm ERS calculatins, based n average prices frm The Bureau f Labr Statistics and USDA Agricultural Marketing Service Data, as reprted by the USDA, July 2015 Because they re gd fr the envirnment and can feed the wrld. Pulses have a lwer carbn ftprint than almst any ther fd grup, are water-efficient (using just ne-tenth f the water f ther prteins), and enrich the sil where they grw, reducing the need fr chemical fertilizers that cntribute t greenhuse gases. Pulses grwn in develping cuntries as well as here in Nrth America will play a majr rle in meeting future fd needs, since the wrld s grwing ppulatin is set t require a 70% increase in agricultural prductin by Water ftprint figures surced frm Arjen Y. Hekstra and Ashk Chapagain, Glbalizatin f Water, U. f Twente, Waterftprint.rg as reprted by Natinal Gegraphic, April 2010 Carbn ftprint data surced frm: Nijdam, D. Rd, T., Westhek, H. The price f prtein. Fd Plicy 2012, vl 37, issue 6, pages Fr mre infrmatin: Visit nw and beginning January 1, 2016, r cntact Jsie Curtis, Maxwell PR jsie@maxwellpr.cm /

2 meet PulsEs: The Health Pwerhuses Pulses, in technical terms, are the dry, edible seeds f plants in the legume family. In understandable terms, they re a categry f superfds that includes chickpeas, lentils, dry peas, and dry beans. They re incredibly healthy, which is ne reasn the United Natins declared 2016 as the Internatinal Year f Pulses. Here s hw pulses pack such a nutritinal punch that they re cnsidered bth a prtein and a vegetable: Prtein-packed: They cntain up t 9 grams f prtein per ½ cup cked serving twice the prtein f quina. And unlike many prtein-rich fds, pulses are lw in fat. Beneficial fr disease preventin: Pulses have been shwn t reduce bld sugar and chlesterl, as well as risk factrs fr bld pressure and diabetes. Gd fr dietary restrictins: Being gluten-free and vegetarian makes them a gd ptin fr peple with special diets, allergies r sensitivities. Nutrients galre: Pulses deliver high levels f ptassium, magnesium, zinc, B vitamins and irn. One serving f black beans has 1.5 times the amunt f irn as flank steak, plus three times the flate (an essential B vitamin) f kale, and as much ptassium as a banana. Even mre, red kidney beans are laded with mre antixidants than blueberries r pmegranate juice. High in fiber: Pulses are high in bth sluble and insluble fiber, which help with staying regular, lsing weight, and feeling fuller lnger. Help ease menpause symptms naturally: Studies shw the cmbinatin f fiber and prtein wrk tgether t stabilize bld sugar levels and minimize md swings. Pulses are als full f B vitamins that help manage the prductin f estrgen, which can help relieve ht flashes. Fr mre infrmatin: Visit nw and beginning January 1, 2016, r cntact Jsie Curtis, Maxwell PR jsie@maxwellpr.cm /

The meet PulsEs: Sustainable Superfds In technical terms, pulses are the dry, edible seeds f plants in the legume family.

They re als incredibly sustainable, why is part f why the United Natins declared 2016 as the Internatinal Year f Pulses.

Pulses require less nitrgen fertilizers because they create their wn fertilizatin by pulling nitrgen frm the air and int the sil. Healthy sil Pulses supprt a healthy and diverse farm system.

Fr example, it takes nly 43 gallns f water t prduce 1 lb. f pulses cmpared t 800-1,800 gallns f water t prduce the same amunt f animal prtein.

3 The meet PulsEs: Sustainable Superfds In technical terms, pulses are the dry, edible seeds f plants in the legume family. In understandable terms, they re a categry f superfds that includes chickpeas, lentils, dry peas, and beans. They re als incredibly sustainable, why is part f why the United Natins declared 2016 as the Internatinal Year f Pulses. Here s why they re s earth-friendly: Lw carbn ftprint Greenhuse gas emissins frm crp prductin are largely caused by nitrgen fertilizers. Pulses require less nitrgen fertilizers because they create their wn fertilizatin by pulling nitrgen frm the air and int the sil. Healthy sil Pulses supprt a healthy and diverse farm system. They enrich sil health by leaving behind nutrients including nitrgen and beneficial micrbes fr the next crp. Water-savvy Pulses use just ne-tenth f the water f ther prteins. Fr example, it takes nly 43 gallns f water t prduce 1 lb. f pulses cmpared t 800-1,800 gallns f water t prduce the same amunt f animal prtein. Pulses extract water frm a shallwer depth, leaving mre water deep in the sil fr ther crps, which makes them well-adapted fr drught prne areas. Feeding the wrld Nrth America is the leading prducer f pulse crps in the wrld. Since the wrld's grwing ppulatin will require a 70% increase in agricultural prductin by 2050, pulses' lw carbn ftprint and water and sil efficiency make them the ideal sustainable fd f the future. Fr mre infrmatin: Visit nw and beginning January 1, 2016, r cntact Jsie Curtis, Maxwell PR jsie@maxwellpr.cm /

The meet PulsEs: Wrld s Mst Versatile Superfd In technical terms, pulses are the dry, edible seeds f plants in the

In understandable terms, they re a categry f superfds that includes chickpeas, lentils, dry peas, and beans.

replacing half the meat with lentils will bst the fiber and nutrient cntent while reducing the cst, as well as

Or thrw whle pulses, like chickpeas, int sups and salads t make them mre filling and add plant-based prtein and

Pulses taste great Whether prepared savry r sweet, pulses have lng been a staple in Eurpe, the Mediterranean,

Their great taste is why many f the cuntry s tp chefs are nw including them in everything frm salads t smthies.

the flavr dramatically but will seriusly bst the nutritinal value, a bn fr finicky eaters.

4 The meet PulsEs: Wrld s Mst Versatile Superfd In technical terms, pulses are the dry, edible seeds f plants in the legume family. In understandable terms, they re a categry f superfds that includes chickpeas, lentils, dry peas, and beans. They re incredibly healthy, affrdable, tasty and versatile they can be used in everything frm main curses t desserts. Here s why they re s adaptable: Whle pulses stretch meals In lasagna, tacs, casserles, chili, r even meatballs, replacing half the meat with lentils will bst the fiber and nutrient cntent while reducing the cst, as well as sdium and fat. Or thrw whle pulses, like chickpeas, int sups and salads t make them mre filling and add plant-based prtein and fiber. Pulses taste great Whether prepared savry r sweet, pulses have lng been a staple in Eurpe, the Mediterranean, India, Latin America, the Middle East and Nrth America. Their great taste is why many f the cuntry s tp chefs are nw including them in everything frm salads t smthies. Pulses knw hw t blend in When pureed r turned int pwders like chickpea flur r pea prtein pwder, pulses wn t alter the flavr dramatically but will seriusly bst the nutritinal value, a bn fr finicky eaters. Add pulses t dips r smthies, r bake brwnies and breads with a pulse flurs, fr a seamless, vegetarian, gluten-free way t get mre prtein and vitamins. Endless pulse pssibilities The many varieties f pulses make them excellent pantry staples fr hme and prfessinal chefs alike. Add cked pulses t pastas r salads t bst prtein and fiber, r use pulse purees fr dense and mist baked gds. Or lk fr packaged gds--frm breakfast cereals t chips--that include the added nutrients f pulses and pulse flurs. Fr mre infrmatin: Visit nw and beginning January 1, 2016, r cntact Jsie Curtis, Maxwell PR jsie@maxwellpr.cm /

PulsE FACts Nutritin PULSES ARE: Irn-rich Gd surce f prtein One serving f black beans cntains 1.5 times as much irn as ne 3 z.

mre fiber than brwn rice One serving f dry peas cntains as much ptassium as a banana High in antixidants Excellent surce f flate Per

serving than kale Sdium-free Chlesterl-free Nutritinal infrmatin surced frm the USDA Nutrient Database, antixidant data as published in

5 PulsE FACts Nutritin PULSES ARE: Irn-rich Gd surce f prtein One serving f black beans cntains 1.5 times as much irn as ne 3 z. serving f flank steak Lentils deliver duble the prtein per serving f quina Excellent surce f fiber Gd surce f ptassium All pulses have 4x mre fiber than brwn rice One serving f dry peas cntains as much ptassium as a banana High in antixidants Excellent surce f flate Per serving, red kidney beans have higher antixidant cntent than blueberries and pmegranate juice Gluten-free Chickpeas cntain 3x mre flate per serving than kale Sdium-free Chlesterl-free Nutritinal infrmatin surced frm the USDA Nutrient Database, antixidant data as published in Jurnal f Agricultural and Fd Chemistry, June 9, 2004; All nutritinal figures based n ½ cup serving f cked pulses 2016 THE INTERNATIONAL YEAR OF PULSES #IYP

PulsE FACts Sustainability PULSE CROPS ARE: Natural fertilizers Pulses enrich the sil where they grw, reducing the need fr chemical fertilizers Drught-tlerant and frst-hardy Pulse crps can grw in

6 PulsE FACts Sustainability PULSE CROPS ARE: Natural fertilizers Pulses enrich the sil where they grw, reducing the need fr chemical fertilizers Drught-tlerant and frst-hardy Pulse crps can grw in harsh envirnments Lw carbn ftprint Pulse crps have ne f the lwest carbn ftprints f any fd grup It takes 43 gallns f water t prduce 1 lb. f pulses Water-efficient surce f prtein Pulse crps require little r n irrigatin It takes rughly 800-1,800 gallns f water t prduce 1 lb. f meat Water ftprint figures surced frm Arjen Y. Hekstra and Ashk Chapagain, Glbalizatin f Water, U. f Twente, Waterftprint.rg as reprted by Natinal Gegraphic, April 2010 Carbn ftprint data surced frm: Nijdam, D. Rd, T., Westhek, H. The price f prtein. Fd Plicy 2012, vl 37, issue 6, pages THE INTERNATIONAL YEAR OF PULSES #IYP

PulsE FACts Affrdability and Fd Security The wrld

agricultural prductin by 2050 Over half f all

Pulses are a staple fd arund the wrld, playing a

crp diversity, decreasing the risks farmers face

cst per serving f lentils is $0.10 vs.: $1.

63 fr chicken Cst per serving data surced frm ERS

f Labr Statistics and USDA Agricultural Marketing

7 PulsE FACts Affrdability and Fd Security The wrld s grwing ppulatin will require a 70% increase in agricultural prductin by 2050 Over half f all glbal pulse prductin ccurs in develping cuntries Pulses are a staple fd arund the wrld, playing a key rle in many traditinal cuisines Pulses enhance crp diversity, decreasing the risks farmers face frm envirnmental and market fluctuatins U.S. cst per serving f lentils is $0.10 vs.: $1.49 fr beef $0.73 fr prk $0.63 fr chicken Cst per serving data surced frm ERS calculatins, based n average prices frm The Bureau f Labr Statistics and USDA Agricultural Marketing Service Data, as reprted by the USDA, July THE INTERNATIONAL YEAR OF PULSES #IYP

8 PulsE FACts Versatility The Many Ways t Lve Pulses: Swap half the meat in nearly any recipe with lentils Add cked white beans r pea prtein t smthies, r try pulse flurs t make gluten-free baked gds Add chickpeas t pasta, r select ne f the many pastas made with pulses It takes the same time t prepare lentils and split peas as it takes t prepare pasta, quina r rice (15-30 minutes) N time? Try canned r flash frzen pulses 2016 THE INTERNATIONAL YEAR OF PULSES #IYP

9 Internatinal Year f Pulses N. American Messaging Pulses are the future fd f chice: Nutritius. Delicius. Affrdable. Nrth American Launch, NYC Nvember 18, 2015 Pulses ffer the variety and versatility t appeal t any taste. Pulses add flavr, texture and nutritinal benefits t any dish. Pulses are an affrdable fd grwn arund the wrld. Pulses are the future f nutritin. Pulses are a nutrient rich surce f plant prtein. Pulses are high in cmplex carbhydrates - like fibre and healthy starches. Pulses prvide imprtant vitamins and minerals with nly small amunts f sugar and fat. Pulses are the future f health. The nutrients in pulses can help maintain gd health. Pulses help maintain healthy bld sugar levels, which can help prevent r manage diabetes. Pulses are a heart healthy fd chice. Pulses are the future f sustainable fd. Pulses have a lw carbn ftprint Pulses are a water-efficient surce f prtein Pulses enrich the sil where they grw, reducing the need fr chemical fertilizers

10 Pulse Snapsht What Are They? 1) Dry peas, beans, lentils and chickpeas are the mst cmmn pulses a) The UN s Fd and Agriculture Organizatin (FAO) recgnizes 11 types f pulses, including the fllwing pulses grwn in Nrth America: dry beans, dry brad beans (faba beans), dry peas, chickpeas, dry cw peas (black-eyed peas) and lentils. b) Pulses d nt include fresh beans r fresh peas. c) Sybeans and peanuts are legumes that are nt classed as pulses because f their higher fat cntent. 2) Pulses vary in size, shape, clr and flavr a) There are mre than 11 primary types f pulses grwn in 173 cuntries arund the wrld 1,2. The variety and versatility f pulses mean they can shw up in almst any meal at any time f the day. 3) Technically speaking, pulses are edible seeds f plants in the legume family a) The term pulse cmes frm the Latin puls meaning sup r ptage. b) Pulses are annual legume crps. Legumes are plants with pdded seeds that can fix their wn nitrgen in the sil. Each seed pd yields between ne and twelve seeds f variable size, shape and clr. c) The term pulses is limited t crps harvested slely as dry edible seeds, which are different frm ther vegetable crps that are harvested green. [FAO Definitin and Classificatin f Pulses: 4) Pulses are increasingly used as an ingredient in ther fds a) In additin t their traditinal use as a whle fd, pulse flurs and their prtein, fiber and starch fractins are increasingly being used by fd manufacturers arund the wrld in breads, ndles, snacks and many gluten-free and vegetarian fds. Why shuld peple eat pulses? 1) Pulses are gd fr yu a) Pulses prvide gd nutritin including prtein, fiber, vitamins and minerals. They cntain tw t three times as much prtein as wheat, crn and rice. b) They are lw in fat, especially saturated fats that are linked t increased rates f heart disease. c) Pulses are part f a healthy, balanced diet and have been shwn t have an imprtant rle in decreasing the risk factrs fr chrnic illnesses such as diabetes and heart disease. d) Pulses are high in fiber, which prmtes satiety and healthy digestin. e) Pulses are lw allergen, as well as dairy- and gluten-free surces f prtein fr cnsumers with specialty diets. 2) Pulses are gd fr peple and the planet a) Pulses are a glbal crp that prvides incme and nutritin fr farm families while having a psitive impact n the envirnment. b) Pulses are a lw carbn ftprint fd. c) Pulses use water efficiently and enrich the sil in which they are grwn. i) Pulses use 1/10 t 1/2 the water f ther surces f prtein 3. ii) Many pulse crps are adapted t dry envirnments, making them well suited fr areas that are prne t drught. iii) Pulse crps feed sil micrbes and benefit sil health. 3) Pulses are an affrdable way t add flavr, texture, clr and variety t almst any dish. 1 DEFINITION AND CLASSIFICATION OF COMMODITIES, Retrieved frm 2 FAOSTAT, (n.d.). Retrieved frm 3 Meknnen and Hekstra, 2012, A glbal assessment f the water ftprint f farm animal prducts.

11 Internatinal Year f Pulses (IYP) Backgrund 1) In December 2013, the United Natins declared 2016 will be the Internatinal Year f Pulses a) In a unanimus reslutin, the UN General Assembly declared 2016 as the Internatinal Year f Pulses. [UN Internatinal Year f Pulses FAO b) The Glbal Pulse Cnfederatin (GPC) will celebrate, raise awareness and prmte cnsumptin f pulses at events arund the wrld thrughut c) The American Pulse Assciatin, the USA Dry Pea & Lentil Cuncil and Pulse Canada have partnered t prmte the IYP acrss Nrth America. 2) IYP 2016 highlights the rle pulses can play in meeting future fd requirements a) The wrld s grwing ppulatin will require a 70% increase in agricultural prductin by b) Pulses are a crnerstne f nutritinal security fr the hungry and malnurished, and f better diets t maintain healthy bdy weights. Over half f all glbal pulse prductin ccurs in develping cuntries. c) Pulses are an efficient and sustainable surce f plant-prtein with very lw water and fertilizer requirements cmpared t ther plants and ther surces f prtein. d) Pulses play a key rle in glbal fd security. Pulse Pledge Overview We created the Pulse Pledge ( as a way t educate cnsumers abut the varius benefits f pulses health, nutritin, sustainability, fd security and mre and gain a cmmitment frm them t eat pulses at least nce a week in The pledge will kick ff January 1, 2016 at the beginning f the Internatinal Year f Pulses.

12 Health Benefits f Pulses Key Nrth American spkespersn: Cynthia Sass, MPH, RD Cynthia is a three time New Yrk Times best-selling authr, clumnist and practitiner, with master's degrees in bth nutritin science and public health. Overarching Nutritinal Benefits: 1) Every bite f pulses is full f prtein, fiber, vitamins and minerals a) Pulses cntain tw t three times as much prtein per serving as cereal grains like wheat, crn, rice, and quina. b) Pulses are lw in fat cmpared t mst prtein rich fds. c) Eating at least ½ cup f cked pulses per day is assciated with higher intakes f fiber, prtein, flate, zinc, irn and magnesium 4. 2) Pulses are a lw fat surce f prtein a) Pulses are lw in fat, and especially lw in saturated fat. b) Pulses include sluble fibers, which assist in keeping chlesterl levels lw. c) Pulses are a great ptin fr anyne wanting t surce mre f their daily prtein frm plants. 3) Pulses can help reduce the risk f chrnic diseases a) Health rganizatins fcused n diabetes, heart disease and cancer prmte pulse cnsumptin as part f healthy diets fr reducing the risk f these chrnic diseases 5. b) Pulses are high in cmplex carbhydrates like slwly digestible starch. Decades f clinical research has shwn that eating pulses can help manage bld sugar levels. c) Research has shwn that eating pulses can lwer chlesterl and bld pressure which are bth risk factrs fr heart disease. Detailed Nutritinal Benefits: - Pulses are an imprtant part f a vegetarian diet: Pulses are unique as a plant fd because in additin t high amunt f fiber and cmplex carbhydrates, pulses typically cntain abut twice the amunt f prtein fund in whle grain cereals like wheat, ats, barley and rice. Pulses have higher amunts f the essential amin acid lysine while cereals have higher amunts f the essential amin acids methinine and cysteine, s blending pulses with cereals r nuts results in a cmplete prtein that cntains all essential amin acids in apprpriate amunts. This is particularly imprtant fr peple eating vegetarian r vegan diets. - Pulses are: A gd surce f prtein: Pulses deliver up t 9 grams f prtein per each ½ cup serving. Pulses ffer a lwer fat-free alternative t animal prteins. Due t the high nutrient density, pulses can be cnsidered bth a prtein and a vegetable. An excellent surce f fiber: Pulses are high in fiber, cntaining bth sluble and insluble fibers. While sluble fiber helps t decrease bld chlesterl levels and cntrl bld sugar levels, insluble fiber helps with digestin and regularity. Eating just ½ cup f cked pulses per day prvides 7-17 grams f fiber (recmmended daily intake f fiber in the U.S. & Canada is g/day f ttal fiber fr men and g/day f ttal fiber fr wmen). In additin, high fiber 4 Mitchell, D, Lawrence, F, Hartman, T, Curran, J, Cnsumptin f Dry Beans, Peas, and Lentils Culd Imprve Diet Quality in the US Ppulatin. JADA. 109 (5): Curran, J, The nutritinal value and health benefits f pulses in relatin t besity, diabetes, heart disease and cancer. BJN. 108 (Suppl 1): S1-S2.

13 leads t a mre satiated feeling, which can ultimately lead t weight lss. Diets rich in fiber may help reduce risk fr chrnic diseases such as heart disease and diabetes. High in antixidants: Red beans and lentils are cnsidered a strng surce f antixidants. In fact, per serving, red kidney beans have higher antixidant cntent than blueberries & pmegranate juice. Diets high in fds cntaining antixidants prvide prtectin frm cell damaging cmpunds called free radicals. Irn-rich: Pulses are a strng vegetarian surce f irn, packing between 4-6+ mgs f irn per 1 cup serving (rughly 1/3 f the daily requirement). There is mre irn in 1 cup f lentils than 1 cup f cked spinach. Gd surce f ptassium: One serving f dry split peas cntains as much ptassium as a banana (810 mg/ ½ cup serving dry split peas cmpared t 422 mg in 1 medium banana). Ptassium can cunteract the damaging effect f sdium and has been shwn t lwer bld pressure. High in flate: Pulses are an excellent surce f flate, which is especially imprtant during pregnancy t help prevent neural tube birth defects like anencephaly and spina bifida. Nutrient dense: Pulses prvide substantial amunts f vitamins and minerals in a single serving. Sme f the key minerals in pulses include irn, ptassium, magnesium and zinc. Pulses are als particularly abundant in B vitamins including flate, thiamin and niacin. Lw glycemic index: Pulses have a lw glycemic index which means they d nt cause a fast rise in bld sugar after eating. Studies have shwn that eating pulses is a gd way t manage bld sugar levels which is particularly imprtant fr peple with diabetes. Gluten-free: Pulses are naturally gluten-free, making them an excellent chice fr peple diagnsed with Celiac disease r gluten intlerance. Can ease menpause symptms naturally: The cmbinatin f fiber and prtein wrk tgether t stabilize bld sugar levels and minimize md swings. Pulses are als full f B vitamins that help manage the prductin f estrgen, a hrmne ften used t relieve ht flash symptms. General statistics related t American fd habits: Each year the average American cnsumes 74 lbs. f red meat and 23 lbs. f cheese; yet n any given day nly 14% f Americans eat pulses. On a yearly basis we average 6 ½ lbs. f pulses pint beans, black beans, chickpeas, lentils, dry peas and mre. Americans eat abut ne-third fewer pulses than we did half a century ag and dramatically less than peple in Latin America, India, and Africa, where pulses are staple fds.

14 Sustainability / Envirnmental Benefits f Pulses Key Nrth American spkespersn: Christine Negra Christine Negra, PhD, is a Senir Research Fellw (frmerly Directr f Research) at EcAgricultural Partners. 1) Pulses are a lw carbn ftprint fd 6 a) Pulse crps create their wn fertilizatin by pulling nitrgen frm the air and returning it t the sil, reducing the need fr chemical fertilizers. Fr this reasn, they are ften used in rtatin with ther crps, reducing the need t treat the sil between crps with synthetic fertilizers. b) Since greenhuse gas emissins related t crp prductin are largely driven by nitrgen fertilizers, nitrgen-fixing 7 pulse crps have a lwer carbn ftprint than mst ther crps. 2) Pulses are a water-efficient surce f prtein a) Pulses use 1/10 t 1/2 the water f ther surces f prtein. 8 It takes 43 gallns f water t prduce 1 Ib. f pulses, versus gallns f water t prduce 1 lb. f animal prtein. b) Many pulse crps are adapted t dry envirnments, making them well suited fr areas that are prne t drught. c) Pulses such as peas and lentils extract water frm a shallwer depth, leaving mre water deep in the sil fr the fllwing year s crp. This increases the water use efficiency f the entire crp rtatin. 3) Pulses enrich the sil where they are grwn a) Pulse crps feed sil beneficial micrbes and imprve sil health. b) After pulse crps are harvested, they leave behind nitrgen-rich crp residues that prvide extra nutrients fr the next crp that is planted in that field. c) Grwing pulse crps in rtatin with ther crps enables the sil t supprt larger, mre diverse ppulatins f sil rganisms that help maintain and increase sil fertility. 6 Nijdam et al Bilgical nitrgen fixatin is the prcess f capturing atmspheric nitrgen by bilgical prcesses Legumes are Nitrgen fixing systems that have lng been used fr bilgical nitrgen fixatin in agriculture. Mulngy, K. "Technical Paper 2: Bilgical Nitrgen Fixatin." FAO Crprate Dcument Repsitry. 8 Meknnen and Hekstra, 2012, A glbal assessment f the water ftprint f farm animal prducts.

15 Affrdability and Fd Security Key Nrth American spkespersn: Dr. Irvin Widders Dr. Irvin Widders is a prfessr at Michigan State University and directr f the USAID-funded Legume Innvatin Lab. 1) Pulses are a staple fd and primary surce f prtein fr much fr the wrld s ppulatin 2) Pulses are affrdable a) The U.S. cst per serving f lentils is 10 cents. b) The U.S. cst per serving f beef is $1.49. c) The U.S. cst per serving f quina is 59 cents. 3) Pulses are a surce f incme and nutritin fr farmers arund the wrld a) Pulses cntribute t raising incme f farmers arund the wrld, bth in develped and develping cuntries. Mre than half f all glbal pulse prductin ccurs in develping cuntries. b) In many cuntries, pulses are cultivated by wmen. Pulses prvide these wmen a nutritius fd surce, and prvide an additinal incme surce. 9 c) Pulses enhance crp diversity, decreasing the risks farmers face frm envirnmental and market fluctuatins. 9 "CGIAR Research Prgram n Grain Legumes." CGIAR. Web. 10 July 2015.

16 Versatility Key Nrth American spkespersn: Kate Taylr Kate Taylr is a recipe develper, phtgrapher and blgger behind the ppular fd blg Ckie and Kate, which celebrates sustainable, plant-based whle fds that nurish the bdy. 1) Pulses, including dry peas, beans, chickpeas and lentils, are sme f the mst versatile and nutritinally pwerful fds yu can find. a. Pulses have a wide range f applicatins in their whle, pureed, flur, r cncentrated prtein (like pea prtein pwder) frms. They are fund thrughut glbal cuisines in sups, dips, purees and bases, as salad-tppers r sides, as hearty entrees, and even in desserts and beverages like smthies. b. In their whle frm, pulses make a great base fr high-prtein vegetarian and gluten-free entrees, r can be used t cmplement r stretch traditinal meat entrees. i. Recipes like lasagna, tacs, casserles, chili r even meatballs can easily replace half the meat with lentils t bst the fiber and nutrient cntent while reducing cst, sdium and fat cntent. ii. Pulses can be added t sups and salads t make any dish mre filling and add plant-based prtein and fiber. iii. Pulses can be rasted in their whle frm and added t trail mix, granla r granla bars, r simply t serve as a delicius snack n their wn! c. Pulse purees g far beynd hummus! i. Adding pulse purees t yur smthies, dips r even baked gds adds extra prtein, fiber and mistness. d. Pulse flurs are remarkably versatile, making them great fr creating gluten-free versins f yur favrite meals everything frm pancakes t pasta, bread t brwnies! 2) Pulses are nt nly versatile in frm; they re versatile in terms f flavr. a. Pulses are carriers f flavr, which means they wrk in savry and sweet recipes and with a near-endless cmbinatin f flavr prfiles. Varius pulses are staple ingredients in Eurpe, the Mediterranean, India, Latin America, and the Middle East wrking seamlessly with the ingredients, spices and traditinal flavrs f many reginal cuisines. 3) Because they re available in many frms and wrk well with many flavrs, pulses are the perfect g-t fd when trying t make healthier meals. a. Pulses are high in fiber, prtein, irn, and antixidants, as well as being naturally vegetarian, gluten-free and free f the mst cmmn allergens. b. Pulses are high in cmplex carbhydrates like slwly digestible starch. Decades f clinical research has shwn that incrprating pulses int meals can help manage bld sugar levels. c. Pulses are linked with increased satiety, lwer bdy weights, and even weight lss due t being full f prtein, fiber and many essential nutrients.

N u r t u r e F o o d s

N u r t u r e F o o d s Vegetarianism Intrductin At a time where many peple are becming mre health and envirnmentally cnscius they are tending t adpt an eating style that cnsists mre f grains, cereals, fruit, and vegetables and