Next Big Superfood Category

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The Next Big Superfood Category What are pulses? They re the dry edible seeds s of plants in the legume family.

If pulses are so great, why haven t I heard of them? Remember when you didn t know what quinoa or acai berries were? And now they re everywhere!

That s because the United Nations declared 2016 as the International Year of Pulses, which will help raise awareness about them across the globe all year. How affordable are pulses?

Cost per serving data sourced from Statistics Canada s Average Retail Prices data, as reported by Statistics Canada, November 2015. Serving size calculated l at 1/2 cup cooked product, or roughly 2.

In fact, pulse flours and purees are a great way to add nutrition to baked goods. Pulses are also being used by food manufacturers to boost the fibre and protein in pasta, breads and snack foods.

Studies suggest that pulses may lower the risk of heart disease by decreasing cholesteroll and blood pressure.

Gluten-free and vegetarian, pulses contain twice the protein of quinoa. Lentils contain 1.

1 The Next Big Superfood Category What are pulses? They re the dry edible seeds s of plants in the legume family. They re a category of superfoods that includes chickpeas, lentils, dry peas, and bean varieties. They re also incredibly healthy, affordable, sustainable and tasty. If pulses are so great, why haven t I heard of them? Remember when you didn t know what quinoa or acai berries were? And now they re everywhere! While you may know pulses by their individual names chickpeas, lentils, dried peas and beans this year pulses will become a household old term. That s because the United Nations declared 2016 as the International Year of Pulses, which will help raise awareness about them across the globe all year. How affordable are pulses? Pulses are one of the most cost-effective proteins available. Compare the cost per serving for lentils at just 16 cents to pork s 92 cents or beef s $1.36. Cost per serving data sourced from Statistics Canada s Average Retail Prices data, as reported by Statistics Canada, November Serving size calculated l at 1/2 cup cooked product, or roughly 2.5 ounces. How should I eat pulses? Pulses are a smart addition to any diet and can be prepared countless ways as a main dish, side dish, or as a healthy ingredient in baked goods or snacks. In fact, pulse flours and purees are a great way to add nutrition to baked goods. Pulses are also being used by food manufacturers to boost the fibre and protein in pasta, breads and snack foods. Why are they considered a superfood? Pulses are nutritional powerhouses, loaded with protein, fibre, vitamins and minerals. Studies suggest that pulses may lower the risk of heart disease by decreasing cholesteroll and blood pressure. Pulses can also help manage blood sugar levels, which is beneficial for people with diabetes. Given that pulses are high in fibre, they can also help with weight management. ent. Gluten-free and vegetarian, pulses contain twice the protein of quinoa. Lentils contain 1.5 times the amount of iron as flank steak, and chickpeas ckpeas have three times the folate (an essential B vitamin that helps prevent neural birth defects) as kale. In fact, pulses are so nutrient-dense that nutritionists actually consider them both a protein and a vegetable. Nutritional information n sourced from the Canadian Nutrient File; All nutritional figures based on ½ cup serving of cooked pulses Whydoest theu.n.careaboutpuls about pulses? Because they re good for the environment and can help feed the world. Pulses have a lower carbon footprint than almost any other food group, are water-efficient (using just half to one-tenth of the water of other proteins), and enrich the soil where they grow Pulses grown in developing countries as well as here in North America will play a major role in meeting future food needs, since the world s growing population is set to require a 70% increase in agricultural production by Water footprint figures sourced from Arjen Y. Hoekstra and Ashok Chapagain, Globalization of Water, U. of Twente, Waterfootprint.org as reported by National Geographic, April 2010 Carbon footprint data sourced from: Nijdam, D. Rood, T., Westhoek, H. The price of protein. Food Policy 2012, vol 37, issue 6, pages For more information: Visit and or contact Courtney Hirota, Pulse Canada chirota@pulsecanada.com /

The : Health Powerhouses Pulses are the dry, edible seeds of plants in the legume family. They re a category of superfoods that includes chickpeas, lentils, dry peas, and dry beans.

2 The : Health Powerhouses Pulses are the dry, edible seeds of plants in the legume family. They re a category of superfoods that includes chickpeas, lentils, dry peas, and dry beans. They re incredibly healthy, which is one reason the United Nations declared 2016 as the International Year of Pulses. Here s how pulses pack such a nutritional punch that they re considered both a protein and a vegetable: Protein-packed: They contain up to 9 grams of protein per ½ cup cooked serving twice the protein of quinoa. And unlike many protein-rich foods, pulses are low in fat. Beneficial for risk factor reduction: Whole pulses have been shown to help manage blood sugar levels. Pulses can also help reduce cholesterol and blood pressure, which are both risk factors for cardiovascular disease. Good for dietary restrictions: Being gluten-free and vegetarian makes pulses a good option for people with special diets, allergies or sensitivities. Nutrients galore: Pulses deliver high levels of potassium, magnesium, zinc, B vitamins and iron. One serving of lentils has 1.5 times the amount of iron as flank steak, chickpeas have three times the folate of kale, and a serving of dry peas contains as much potassium as a banana. High in fibre: Pulses are high in both soluble and insoluble fibre, which help with staying regular, managing weight, and feeling fuller longer. Smart source of folate: Pulses are excellent sources of folate, a B vitamin important during pregnancy. Folate reduces the risk for neural tube birth defects and is essential to brain development and function. For more information: Visit and or contact Courtney Hirota, Pulse Canada chirota@pulsecanada.com /

The Sustainable Superfoods Pulses are the dry, edible seeds of plants in the legume family.

They re also incredibly sustainable, which is one reason the United Nations declared 2016 as the International Year of Pulses.

Pulses require less nitrogen fertilizers because they can work with soil bacteria to draw nitrogen from the air.

They enrich soil health by leaving behind nutrients and increasing beneficial microbes for the next crop.

of pulses compared to 800-1,800 gallons of water to produce the same amount of animal protein.

3 The Sustainable Superfoods Pulses are the dry, edible seeds of plants in the legume family. They re a category of superfoods that includes chickpeas, lentils, dry peas, and beans. They re also incredibly sustainable, which is one reason the United Nations declared 2016 as the International Year of Pulses. Here s why they re so earth-friendly: Low carbon footprint Greenhouse gas emissions from crop production are largely caused by nitrogen fertilizers. Pulses require less nitrogen fertilizers because they can work with soil bacteria to draw nitrogen from the air. Healthy soil Pulses support a healthy and diverse farm system. They enrich soil health by leaving behind nutrients and increasing beneficial microbes for the next crop. Water-savvy Pulses use one-half to one-tenth of the water of other proteins. For example, it takes only 43 gallons of water to produce 1 lb. of pulses compared to 800-1,800 gallons of water to produce the same amount of animal protein. Many pulses are also well-adapted to drought-prone areas. Feeding the world Canada is one of the leading producers of pulse crops in the world. Since the world's growing population will require a 70% increase in agricultural production by 2050, pulses' low carbon footprint and water and soil efficiency make them the ideal sustainable food of the future. For more information: Visit and or contact Courtney Hirota, Pulse Canada chirota@pulsecanada.com /

The World s Most Versatile Superfood Pulses are the dry, edible seeds of plants in the legume family.

They re incredibly healthy, affordable, tasty and versatile they can be used in everything from main courses to desserts.

nutrient content while reducing the cost, as well as sodium and fat.

Pulses taste great Whether prepared savory or sweet, pulses have long been a staple in Europe, the Mediterranean, India, Latin America, the Middle East and North America.

Pulses know how to blend in When pureed or turned into powders like chickpea flour or pea protein powder, pulses can seriously boost the nutritional value of your food.

4 The World s Most Versatile Superfood Pulses are the dry, edible seeds of plants in the legume family. They re a category of superfoods that includes chickpeas, lentils, dry peas, and beans. They re incredibly healthy, affordable, tasty and versatile they can be used in everything from main courses to desserts. Here s why they re so adaptable: Whole pulses stretch meals In lasagna, tacos, casseroles, chili, or even meatballs, replacing half the meat with lentils will boost the fibre and nutrient content while reducing the cost, as well as sodium and fat. Throw whole pulses, like chickpeas or beans, into soups and salads to make them more filling and add plant-based protein and fibre. Pulses taste great Whether prepared savory or sweet, pulses have long been a staple in Europe, the Mediterranean, India, Latin America, the Middle East and North America. Their great taste is why many of the country s top chefs are now including them in everything from main dishes to desserts. Pulses know how to blend in When pureed or turned into powders like chickpea flour or pea protein powder, pulses can seriously boost the nutritional value of your food. Add pulses to dips or smoothies, or bake brownies and breads with a pulse flour. Pulses are a seamless, vegetarian, gluten-free way to add protein and vitamins to meals and snacks. Endless pulse possibilities The many types of pulses make them excellent pantry staples for home and professional chefs alike. Add cooked pulses to pastas or salads to boost protein and fibre, or use pulse purees for dense and moist baked goods. Or look for packaged goods from breakfast cereals to chips that include the added nutrients of pulses and pulse flours. For more information: Visit and or contact Courtney Hirota, Pulse Canada chirota@pulsecanada.com /

Nutrition PULSES ARE: A good source of protein Pinto beans deliver double the protein per serving of quinoa An excellent source of fibre All pulses have 4x more fibre than brown rice Iron-rich One

5 Nutrition PULSES ARE: A good source of protein Pinto beans deliver double the protein per serving of quinoa An excellent source of fibre All pulses have 4x more fibre than brown rice Iron-rich One serving of lentils contains 1.5 times as much iron as one 3 oz. serving of flank steak An excellent source of potassium One serving of dry peas contains as much potassium as a banana An excellent source of folate Chickpeas contain 3x more folate per serving than kale Gluten-free Sodium-free Cholesterol-free Nutritional information sourced from the Canadian Nutrient File; All nutritional figures based on ½ cup serving of cooked pulses

Sustainability PULSE CROPS ARE: Good for the land Pulses enrich the soil where they grow, improving the

frost-hardy Pulse crops can grow in harsh environments A water-efficient source of protein It takes 43

of pulses A low carbon footprint food Pulse crops have one of the lowest carbon footprints of any food

Hoekstra and Ashok Chapagain, Globalization of Water, U. of Twente, Waterfootprint.

6 Sustainability PULSE CROPS ARE: Good for the land Pulses enrich the soil where they grow, improving the health and fertility of soils Pulse crops require little or no irrigation Drought-tolerant and frost-hardy Pulse crops can grow in harsh environments A water-efficient source of protein It takes 43 gallons of water to produce 1 lb. of pulses A low carbon footprint food Pulse crops have one of the lowest carbon footprints of any food group It takes roughly 800-1,800 gallons of water to produce 1 lb. of meat Water footprint figures sourced from Arjen Y. Hoekstra and Ashok Chapagain, Globalization of Water, U. of Twente, Waterfootprint.org as reported by National Geographic, April 2010 Carbon footprint data sourced from: Nijdam, D. Rood, T., Westhoek, H. The price of protein. Food Policy 2012, vol 37, issue 6, pages

Pulses have been cultivated in North America for thousands of years.

Beans were one of the three main crops grown by many indigenous groups as part of

Today, Canadian pulses help meet global nutritional needs through exports to over

7 Pulses have been cultivated in North America for thousands of years. Pulses have been nourishing people around the world for thousands of years. Beans were one of the three main crops grown by many indigenous groups as part of the Three Sisters method of planting. Today, Canadian pulses help meet global nutritional needs through exports to over 150 countries. The Canadian cost per serving of lentils is $0.16 vs.: $1.36 for beef $0.92 for pork $0.55 for chicken Cost per serving data sourced from Statistics Canada Average Retail Prices data, as reported by Statistics Canada, November Serving size calculated at 1/2 cup cooked product, or roughly 2.5 ounces.

Versatility The Many Ways to Love Pulses: Replace half the meat in nearly

smoothies, or try pulse flours to make gluten-free baked goods Add

pulses It takes the same time to prepare lentils and split peas as it

8 Versatility The Many Ways to Love Pulses: Replace half the meat in nearly any recipe with lentils Add cooked white beans or pea protein to smoothies, or try pulse flours to make gluten-free baked goods Add chickpeas to a pasta dish, or select one of the many pastas made with pulses It takes the same time to prepare lentils and split peas as it takes to prepare pasta, quinoa or rice (15-30 minutes) No time? Try canned or flash frozen pulses.

9 International Year of Pulses Canadian Messaging Key Messages 1. Pulses are a smart addition to any diet. They are an affordable source of protein and they re versatile enough to eat as main dishes, side dishes, snacks and even breakfast. 2. Pulses are a Canadian success story. Canada is the world s largest producer and exporter of dry peas and lentils. Canadians can be proud of the contribution this country is making to global food security as a major supplier of pulses to over 150 countries around the world. 3. Pulses are a low-fat source of protein, fibre and many vitamin and minerals. They support a healthy diet and can even help manage diet-related diseases like diabetes and heart disease. 4. Consumers can help the environment and contribute to the future of sustainable food production simply by eating pulses they re a low carbon, water-efficient source of protein that enriches the soil where they are grown. 5. Take the Pulse Pledge to eat pulses once a week for 10 weeks. A ½ cup of pulses provides you with meaningful amounts of important nutrients. 6. The United Nations has declared 2016 the International Year of Pulses (IYP) to recognize pulses contribution to health, nutrition and environmental sustainability. The United Nations promotes international awareness and action on various topics relating to global food security by creating international years such as IYP. 7. IYP will also demonstrate the contribution that pulses can make toward achieving global food security and helping the UN implement its 2030 Agenda for Sustainable Development, which aims to eliminate global poverty and hunger.

10 Pulses: Healthy for you. Healthy for the planet Why should people eat pulses? Pulses are the future food of choice: Nutritious. Delicious. Affordable. Pulses offer the variety and versatility to be used in any meal. Pulses add flavor, texture and nutritional benefits to any dish. Pulses are an affordable food grown around the world. Pulses are the future of nutrition. Pulses are a low-fat source of protein. Pulses are high in complex carbohydrates - like fibre and healthy starches. Pulses provide important vitamins and minerals with only small amounts of sugar and fat. Pulses are the future of health. Consuming pulses can help maintain good health. A ½ cup of pulses contains meaningful amounts of important nutrients. Pulses help maintain healthy blood sugar levels, which can help prevent or manage diabetes. Pulses are a heart healthy food choice, because they are low in saturated and trans fats and high in soluble fibre. Pulses are the future of sustainable food. Pulses are a low carbon footprint food. Pulses are a water-efficient source of protein. Pulses enrich the soil where they are grown.

11 What Are Pulses? Pulse Snapshot 1) Pulses are the edible dried seed of legume crops a) Pulses are harvested dry and can be stored without the need to refrigerate. b) Fresh beans and fresh peas are categorized as fresh vegetables, not pulses. c) Soybeans and peanuts are legumes, but are categorized as oil seeds rather than pulses because of their high fat content. 2) Dried beans, peas, lentils and chickpeas are the pulses grown in Canada a) Pulses vary in size, shape and colour. b) The name pulses comes from the Latin word puls, meaning thick soup or potage. c) Visit pulsecanada.com Pulse Industry Canada s Growing Regions ( to find out which pulses are grown where in Canada.

12 International Year of Pulses (IYP) ) The United Nations declared 2016 the International Year of Pulses to recognize the role pulses can play in meeting future food requirements. a) Pulses are an efficient and sustainable source of protein grown around the world. b) Pulses have a key role to play in global food security, because they are a nutrient-dense, affordable food available around the world. c) The United Nations promotes international awareness and action on various topics relating to global food security by creating international years such as IYP. [LINK: - FAO IYP2016 website] 2) In Canada, the International Year of Pulses will recognize Canadian-grown beans, pea, lentils and chickpeas and their contribution to global health and environmental issues as well as the national economy. a) Canada grows over 5.5 million tonnes of beans, peas, lentils and chickpeas annually and is the world s largest producer and exporter of peas and lentils. b) Canadian pulses are exported to more than 150 countries around the world. c) The pulse industry contributes over $3 billion annually to Canada s economy each year. 3) Canadian pulses can make a significant contribution toward helping the UN implement its 2030 Agenda for Sustainable Development a) In September 2015, the United Nations adopted the Agenda for Sustainable Development, to end poverty and global hunger. The Agenda consists of 17 Sustainable Development Goals (SDGs) that will stimulate action over the next 15 years. b) SDG #2 aims to end hunger, achieve food security and improved nutrition, and promote sustainable agriculture. c) As healthy, nutritious, sustainable food ingredients, Canadian pulses can play an important role in ensuring food security when local production does not meet demand.

13 Pulse Pledge What is the Pulse Pledge? The Pulse Pledge ( is a commitment to eat more pulses in This initiative was created to educate consumers about the various benefits of pulses their contribution to healthy, nutritious and delicious meals, sustainability, and food security. The Pulse Pledge kicks off January 1, How should I eat pulses? 1) Pulses can be included in breakfast, lunch or dinner meals a) Pulses can be included in main dishes, side dishes or as a healthy ingredient in baked goods, snacks and beverage. b) Pulse flours are a great way to add nutrition to baked goods. c) Visit pulsepledge.com or pulses.org to find out the best way for you to include pulses in your everyday meals. 2) Pulses are increasingly being used as an ingredient in processed foods a) Pulses are being used by food manufacturers to boost fibre and protein in pasta, breads and snack foods. b) Pulses are naturally gluten-free and are used as an ingredient in many gluten-free foods. c) The versatility of pulses as well as their ability to take on the flavours of other foods and add colour to a plate make them the ideal ingredient for many food products. 3) Eating a ½ cup of pulses provides you with meaningful amounts of important nutrients. a) A ½ cup of pulses provides meaningful contributions to recommended daily intakes of many nutrients such as protein and fibre, and vitamins and minerals, like iron, potassium and folate.

pulses into their diets for many different reasons: as part

rich nutrient content, because they re good for the planet,

family, and because they are a delicious addition to any

14 Why should I take the Pulse Pledge? People are taking the #PulsePledge to incorporate more pulses into their diets for many different reasons: as part of an overall healthy lifestyle choice, because of pulses rich nutrient content, because they re good for the planet, because they re a healthy and affordable way to feed a family, and because they are a delicious addition to any meal. See why more people have taken the Pulse Pledge and take the pledge at pulsepledge.com!

15 Health and Nutritional Benefits of Pulses Overarching Nutritional Benefits: 1) Pulses are a low-fat source of protein a) Pulses have two to three times more protein than cereal grains like rice, corn and wheat. b) Pulses have almost double the amount of protein of quinoa. c) Dishes that pair a pulse with a cereal grain provide consumers with a high quality, balanced plant protein. 2) Pulses are high in complex carbohydrates - like fibre and healthy starches a) The complex carbohydrates in pulses give you energy that lasts between meals, help with digestion, and keep your heart healthy. b) Half a cup of cooked pulses gives you more than one-third the amount of fibre you need for the entire day. 3) Pulses provide important vitamins and minerals with only small amounts of sugar and fat a) Iron, potassium and folate are just some of the essential vitamins and minerals that pulses provide. b) Pulses are an excellent protein source for those living with celiac disease or gluten sensitivities. Overarching Health Benefits: 1) The nutrients in pulses can help maintain good health a) The protein and fibre in pulses may help you feel fuller longer, which can help with weight management. b) The carbohydrates in pulses take longer to break down, contributing to stable blood sugar levels and longer lasting energy. c) The carbohydrates in pulses can increase the good bacteria in your digestive system, which helps aid healthy digestion. 2) Pulses help maintain healthy blood sugar levels, which can help manage diabetes a) Eating pulses does not cause blood sugar levels to rise as much as sugary or starchy foods that are low in fibre. b) Maintaining normal blood sugar levels reduces the risk of developing diabetes and helps people with diabetes avoid further health problems. 3) Pulses are a heart healthy food choice a) Pulses are low in saturated and trans fats and high in soluble fibre. b) Eating pulses can help lower cholesterol and reduce blood pressure, and help with weight management, which are all risk factors for heart disease.

16 Detailed Nutritional Benefits: - Pulses are: o Good source of protein: Pulses deliver up to 9 grams of protein per each ½ cup serving. Pulses are a low-fat complement to animal protein and form a complete protein when served with cereal grains. o Excellent source of fibre: Pulses are high in fibre, containing both soluble and insoluble fibres. While soluble fibre helps to decrease blood cholesterol levels and control blood sugar levels, insoluble fibre helps with digestion and regularity. Eating just ½ cup of cooked pulses per day provides 7-17 grams of fibre (recommended daily intake of fibre in the U.S. & Canada is g/day of total fibre for men and g/day of total fibre for women). Diets that are high in fibre can lead to a more satiated feeling, which may help with weight management. Diets rich in fiber may help reduce risk for chronic diseases such as heart disease and diabetes. o Nutrient dense: Along with large amounts of protein and fibre, pulses provide substantial amounts of vitamins and minerals in a single serving. Some of the key minerals in pulses include iron, potassium, magnesium and zinc. Pulses also contain large amounts of B vitamins, including folate, thiamin and niacin. o Iron-rich: Pulses are a strong plant source of iron, packing between 4-6+ mg of iron per 1 cup serving (roughly 1/3 of the daily requirement). There is more iron in 1 cup of lentils than 1 cup of cooked spinach. o Good source of potassium: One ½ cup serving of dry split peas contains as much potassium as a banana (810 mg/ ½ cup serving dry split peas compared to 422 mg in 1 medium banana). Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure. o High in folate: Pulses are an excellent source of folate, which is especially important during pregnancy to help prevent certain birth defects like anencephaly and spina bifida. o High in antioxidants: Red beans and lentils are considered a strong source of antioxidants. In fact, per serving, red kidney beans have higher antioxidant content than blueberries & pomegranate juice. Diets high in foods containing antioxidants provide protection from cell damaging compounds called free radicals. o Low glycemic index: Pulses have a low glycemic index which means they do not cause a fast rise in blood sugar after eating. Studies have shown that eating pulses is a good way to manage blood sugar levels which is particularly important for people with diabetes. o Gluten-free: Pulses are naturally gluten-free, making them an excellent choice for people diagnosed with Celiac disease or gluten intolerance.

17 Sustainability / Environmental Benefits of Pulses 1) Pulses are a low carbon footprint food a) Pulses partner with bacteria in the soil to draw nitrogen from the air. This process greatly reduces the need for nitrogen fertilizers, which are a large contributor to greenhouse gas emissions. b) Pulse farmers add little or no nitrogen fertilizers to many of the pulse crops in Canada. c) Since greenhouse gas emissions related to crop production are largely driven by nitrogen fertilizers, nitrogen-fixing pulse crops have a lower carbon footprint than other crops. 2) Pulses are a water efficient source of protein a) Pulses use ½ to 1/10 of the water used by other sources of protein. b) Many pulse crops are adapted to dry environments, making them well-suited for droughtprone area and resilient to the impact of climate change. c) Pulses can help farmers adapt to climate change, because different types of pulses can be grown in almost any farming system - wet or dry, and in cold or hot regions of the world. 3) Pulses enrich the soil where they are grown a) Pulse crops feed soil microbes, which benefits soil health. b) Pulse crops leave behind nitrogen-rich crop residues that provide extra nutrients for the next crop that is grown. c) Crops like wheat often grow better when they are planted after a pulse crop.

18 Affordability and Food Security 1) Pulses are a staple food and primary source of protein for much for the world s population a) Canadian pulses are exported to over 150 countries each year, contributing to food security when local production can t meet demand. 2) Pulses are an affordable source of protein. a) The Canadian cost per serving of lentils is $0.16. b) The Canadian cost per serving of beef is $1.36. c) The Canadian cost per serving of pork is $0.92 d) The Canadian cost per serving of chicken is $0.55 3) Pulses are a source of income and nutrition for farmers around the world a) Pulses contribute to raising income of farmers around the world, both in developed and developing countries. More than half of all global pulse production occurs in developing countries. b) In many countries, pulses are cultivated by women. Pulses provide these women a nutritious food source, and provide an additional income source. 9 c) Pulses enhance crop diversity, decreasing the risks farmers face from environmental and market fluctuations. 9 "CGIAR Research Program on Grain Legumes." CGIAR. Web. 10 July 2015.

19 Versatility 1) Pulses, including dry peas, beans, chickpeas and lentils, are some of the most versatile and nutritionally powerful foods you can find. a) Pulses have a wide range of applications in their whole, pureed, flour, or concentrated protein (like pea protein powder) forms. They are found in dishes around the world, in soups and dips, as purees and bases, as salad-toppers or sides, as hearty entrees, and even in desserts and beverages like smoothies. b) In their whole form, pulses make a great base for high-protein entrees, or can be used to complement or stretch traditional meat entrees. a. Recipes like lasagna, tacos, casseroles, chili or even meatballs can easily replace half the meat with lentils to boost the fibre and nutrient content while reducing cost, sodium and fat content. b. Pulses can be added to soups and salads to make any dish more filling and add plant-based protein and fibre. c. Chickpeas or lentils can be roasted in their whole form and added to trail mix, granola or granola bars, or simply to serve as a delicious snack on their own! c) Pulse purees go far beyond hummus! a. Adding pulse purees to your smoothies, dips or even baked goods adds extra protein, fibre and moistness. d) Pulse flours are remarkably versatile, making them great for creating gluten-free versions of your favorite meals everything from pancakes to pasta, bread to brownies! 2) Pulses are not only versatile in form; they re versatile in flavour. a) Pulses are carriers of flavour, which means they work in savoury and sweet recipes and with a near-endless combination of flavour profiles. Various pulses are staple ingredients in Europe, the Mediterranean, India, Latin America, and the Middle East working seamlessly with the ingredients, spices and traditional flavours of many regional cuisines. 3) Because they re available in many forms and work well with many flavours, pulses are the perfect go-to food when trying to make healthier meals. a) Pulses are high in fibre, protein, iron, and antioxidants, as well as being naturally vegetarian, gluten-free and free of most common allergens. b) Pulses are high in complex carbohydrates like slowly digestible starch. Decades of clinical research has shown that incorporating pulses into meals can help manage blood sugar levels.

20 Pulses By The Numbers Nutrition Pulses are a low fat, high protein, high fibre food that include complex carbohydrates. This nutritional profile provides health benefits including satiety, digestive system health, lower post prandial glycemia, reduced blood pressure and lower cholesterol. Pulses are also one of the most cost-effective proteins available. Protein Pulses have twice the protein of quinoa. Pulse have three times the protein of rice and corn. Food Grams of Protein ½ cup lentils 9 grams ½ cup Navy Bean 9.7 grams 2 eggs 12.5 grams 100 gm Greek Yogurt 8.25 grams 2 tbsp Almonds 7.6 grams 2 tbsp Peanut butter 9 grams Fibre Pulse have 17 times the fibre of white rice Pulses have 2.5 times the fibre of corn and quinoa Micronutrients Food Grams of Fibre % Daily Recommendation ½ cup lentils 7.8 grams 31% ½ cup Navy Beans 9 grams 36% 1 cup of bran flakes 7.1 grams 28% 2 slice Wheat Bread 3.8 grams 15% Folate: Pulses have 3 times the folate of kale Pulse have 47 times the folate of white rice Pulses have 6 times the folate of corn Iron: Black beans have 1.5 times the iron of flank steak Pulses have 10 times the iron of white rice Potassium: Pulses have as much potassium as a banana Pulses have 10 times the potassium as white rice Magnesium: Pulses have 4 times the magnesium of white rice.

21 Cholesterol Glycemic Index Food % LDL-C Reduction Oats % Barley 0-8.5% Beans % Food Glycemic Index Glucose 100 Rice 89 Potato 82 Quinoa 53 Lentils 29 Black Beans 30 Canadian cost per serving (1/2 cup cooked, approx. 2.5 ounces) Protein source Cost Beef $1.36 Pork $0.92 Chicken $0.55 Lentils $0.16 Sustainability of Production According to the WWF, the production of food already has the largest environmental impacts globally of any human activity, accounting for 70% of water used by people, close to 80% of deforestation worldwide, nearly a third of greenhouse gas (GHG) emissions, and 70% of all biodiversity loss % of non-renewable energy use in agriculture is tied to fertilizer use and fertilizer is essential for plant growth. Wheat is a favourite food crop eaten by hundreds of millions of people every day but a monoculture wheat production system has environmental consequences. Including pulses in cropping rotations, and reformulation of cereal-based foods improves the nutritional quality of food and reduces GHG s Changing from bread made from 100% wheat to and 80/20 wheat/pea flour blend reduces the GHG emissions associated with that bread by 23%. Pulses increase the efficiency of N fertilizer applied to other crops; energy use drops 8% when wheat is grown on pea stubble but energy efficiency goes up 15%.

10-WEEK PULSE PLEDGE CHALLENGE

10-WEEK PULSE PLEDGE CHALLENGE STARTER GUIDE Pulse Pledge Brought to You By: Take the 10 Week Pulse Pledge Challenge! It s easy and delicious to incorporate nutritious, affordable pulses into your diet.