Keeping Our Finger on the Pulse: The Phenomenal Success of the International Year of Pulses

By Alexandra Locke

A recent analysis of research has revealed that 2 out of 3 Australians simply don’t think to include pulses and legumes in their diet¹ and with 2016 being deemed the peak of the fashionable paddock to plate movement - a trend which prioritises local ingredients and whole foods - it seemed only fitting that the United Nations named 2016 as the International Year of Pulses (IYP): a year dedicated to raising public awareness of the humble pulse.

One key objective of IYP was to heighten public awareness of the nutritional benefits of pulses as part of a sustainable agricultural system, moving towards global food security and nutrition - a message which has been supported by both the Grains & Legumes Nutrition Council (GLNC) and Pulse Australia, playing key roles in the promotion of pulses to both industry and consumer audiences. As a result of these communications, pulses are now having their moment in the limelight with many celebrity chefs and foodie influencers adopting their use as a staple ingredient in everyday and high end cuisine.

Moving into 2017, the true impact of IYP is just being revealed, showing that the influence has been felt on a global scale. It’s clear that the hard work that went into planning this momentous year has been worthwhile, raising awareness of pulses and their benefits for both health and environment. 2016 saw a 51% increase in media mentions of pulses in Australia in comparison to 2015², which has helped communicate these messages to a global audience of over 4 billion - a significant achievement given the initial aim was to reach 30-40 million people.

On the back of a record breaking crop in 2016, the raised awareness of pulses presents opportunities to add wider value to Australian pulse crops. Processors and retailers have seen the benefit too, specifically via an increase in canned pulse sales with total pulses seeing positive growth in both value and volume over the last 12 months in Australia, up 0.3% to a total value of $58.3 million and 7.9% to a total of 20 million kg respectively².

A consistent problem that those involved in the pulse industry consistently face, whether grower, manufacturer or retailer and which IYP succeeded in addressing, is public perception that pulses can be difficult to prepare and are limited in both flavour and usability. Pulse advocate and celebrity chef Simon Bryant used IYP’s momentum to help change this consumer perception, with key activities throughout the year including recipe development, alongside demonstrations to help communicate the versatility of pulses.

Alongside growing consumer awareness, manufacturers are now taking advantage of this momentum by looking for increasingly innovative ways to include legumes into their products; including a line of mung bean spreads as a low allergen alternative to nut butters and a range of roasted chickpeas and fava beans as an alternative to traditional snack products. And many other producers have incorporated pulses into snack bars, crackers and energy bites amongst others – clearly opportunities abound for those willing to think outside the box.

Whilst IYP is now officially over, foundations have been set in place to ensure this momentum is continued - Global Pulse Day, an annual celebration on January 18^th will help to maintain public awareness over 2017 and beyond, alongside the continued efforts of all those invested in IYP. The results of 2016 have demonstrated the success that an initiative such as this can have on improving health, sustainability and food diversity on a global scale and the future looks bright to ensure that pulses become an integral and sustainable part of our food chain.

To access a whole host of resources on pulses, including teaching aids, fact sheets and more, visit the Pulses website here. For more recipes and information on the nutritional benefits of pulses visit GLNC's website here.

References

1. 2014. GLNC Consumption & Attitudes Study. Unpublished.
2. 2017: 2016 International Year of Pulses: Australian Outcomes Report. Unpublished.

It's Time to Love Your Legumes

By Alexandra Locke

Many people aren't aware that they need at least 2 – 3 serves of legumes per week to get the health benefits these fabulous seeds provide.  We take a look at what legumes are, why we should be eating at least 2 – 3 serves a week, and how can we easily incorporate them into tasty everyday meals.

When it comes to eating for good health, many Australians could be benefiting from a myriad of health benefits, simply by adding more legumes to their diet. Despite this, just 35% of Australians are consuming the recommended amount of legumes (1), 2-3 serves per week, and the number one reason they’re falling short? Two out of three just don’t think of adding legumes to their diet (1). And it’s not just adults who are under-consuming these nutrient powerhouses – only one in every twenty Australian children eats legumes regularly (2, 3). And with 2016 being the International Year of the Pulse, now is the perfect time to benefit from this versatile food group.

But first of all, what is a legume? 

A legume is the seed pod from the Fabaceae or Leguminosae family of plants. There are thousands of different varieties of legumes in many different shapes, sizes and colours. The dried seeds of legumes are referred to as pulses. Well-known varieties include chickpeas, beans - including soy beans, peas, lentils and less well known, although gaining popularity in Australia, are lupins.

Legumes are a truly versatile food and come in all different forms; they can be ground into flour, dried, canned, cooked, frozen and incorporated into both savoury and sweet recipes.

So what’s in it for you?

Although small in size, legumes pack a mighty punch in terms of health benefits, as they are….

• an economical source of quality protein
• mostly low in fat and virtually free of saturated fats, with the exception of soybeans and peanuts
• abundant in fibre, both soluble and insoluble

And they contain a range of phytonutrients, such as isoflavones, which may help to protect health and prevent disease.

Why should I eat legumes at least 2 – 3 times a week? 

The recommendation of eating legumes 2 – 3 times per week is based on the long term health benefits that legumes can provide. Research has shown that regularly eating legumes may reduce the risk of chronic disease, including cardiovascular disease, some cancers and diabetes.

A recent study demonstrated that eating legumes 4 times a week contributed to a 22% decreased risk of coronary heart disease (4). This can be explained by the effect on the markers of heart disease as eating at least a cup of legumes every day can lower blood pressure and reduce LDL cholesterol (5, 6).  Legumes are also beneficial for diabetes prevention and management. Eating at least half a cup of legumes per day for at least 4 weeks has been shown to help manage blood glucose levels. Additionally, people who eat a full cup of legumes each day as part of a low glycemic index diet have been shown to have better long term blood glucose control - lower HbA1c (7).

But not only do they help protect against chronic diseases, legumes can also help you maintain and even lose weight. Research has shown that diets containing 1.5-2 serves of legumes a day may promote weight loss due to their soluble fibre, protein and low GI carbohydrate content which all help to keep you feeling fuller for longer (8, 9).

“Legumes are such a valuable way of adding plant-based protein, fibre and B-vitamins to our diets and there are so many ways to incorporate them into our everyday eating. As many Australians don’t eat legumes at all, GLNC recommends a minimum of 2-3 serves every week as a starting point. For long term health benefits, the evidence indicates we should be eating them every day.” 
Michelle Broom, General Manager of GLNC

Although most legumes are generally similar in terms of their nutritional value, each legume comes with its own profile of specific health benefits. Some of the more popular legumes include…

Chickpeas: contain higher amounts of calcium and magnesium phosphorous than other legumes and are also a source of potassium. They’re a great source of micronutrients too, which are vital for good health, including riboflavin, niacin, thiamin and folate. For a twist on traditional hummus, why not try this deliciously different Beetroot Hummus made with chickpeas and beetroots, to up your legume intake!

Lentils: are a great source of iron, so they’re particularly helpful for those following a vegetarian or vegan diet or if you don’t eat much meat. Lentils also contain prebiotic carbohydrates and resistant starch which are beneficial for good gut health. This Quinoa, Black Lentil & Roasted Barley Salad is a great way to add more lentils to your diet.

Soy: although there's much controversy over the inclusion of soy in a healthy diet, research has shown there is no association between consumption of soy and risk of breast cancer, instead it’s been demonstrated that there is a potential protective association in those who consume large quantities of soy products (10). You can find out more on the health benefits of different varieties of legumes here.

Tip: Rinse tinned legumes thoroughly to decrease salt content by 40%!

So how do you amp up your legume intake to 2-3 serves of legumes per week in order to benefit from the advantages legumes can offer?

One serve of legumes equals half a cup and it’s easy to add a serve to your everyday cooking; simply add half a cup of cooked lentils to a green salad, half a cup of chickpeas to your family curry or half a cup of adzuki beans to your scrambled eggs on toast.

Or make legumes the main event with this Traditional Hummus recipe, Chickpea Falafel, Lentil Rice Paper Rolls. For something a little different, try an Apple & Cinnamon Chickpea Cake or these Lupin Brownies, made with lupin flour and ground almonds.

For more easy tips and tricks on how to enjoy legumes more often, download our factsheet here.

You can also love your legumes with Nutrition Australia’s National Nutrition Week, which runs from 16th-22nd October. National Nutrition Week’s Try For Five challenge aims to get more Australians to increase their vegetable intake, including legumes. And the great news is that half a cup of legumes counts towards your daily veggie target!

However you do it, increasing your intake and variety of legumes is a great step for your good health.

For more delicious recipes featuring legumes, click here.

Follow GLNC on Facebook or Twitter for more recipes and tips to get the most out of your legumes!

References

1. GLNC. 2014 Australian Grains and Legumes Consumption and Attitudinal Report. Unpublished: 2014.

2. CSIRO. Cereal Foods and Legume Consumption by Australian Children: Secondary Analysis of the 2007 National Children's Nutrition and Physical Activity Survey. 2009.

3. Australia. CPHNRFaUoS. 2007 Australian National Children’s Nutrition and Physical Activity Survey: Main findings. Canberra: 2008.

4. Bazzano LA, He J, Ogden LG, Loria C, Vupputuri S, Myers L, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med. 2001;161(21):2573-8.

5. Jayalath VH, de Souza RJ, Sievenpiper JL, et al. Effect of Dietary Pulses on Blood Pressure: A Systematic Review and Meta-analysis of Controlled Feeding Trials. American Journal of Hypertension. January 1, 2014 2014;27(1):56-64.

6. Ha V, Sievenpiper JL, de Souza RJ, Jayalath VH, Mirrahimi A, Agarwal A, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association journal. 2014.

7. Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med. 2012;172:1653-60

8. Sievenpiper JL, Kendall CW, Esfahani A, Wong JM, Carleton AJ, Jiang HY, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-95.

9. Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, et al. Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials. Obesity. 2014;22(8):1773-80.

10. Morimoto Y, Maskarinec G, Park S-Y, Ettienne R, Matsuno RK, Long C, et al. Dietary isoflavone intake is not statistically significantly associated with breast cancer risk in the Multiethnic Cohort. British Journal of Nutrition. 2014;FirstView:1-8.