Researchers Highlight Pulses' Growing Role in Healthy, Sustainable Eating

Move over, fancy superfoods-your humble dal may be doing some serious heavy lifting.

A new review suggests that pulses such as beans, chickpeas, peas, lentils and lupin could play an important role in building healthier, more sustainable diets. Published in Nutrients, the narrative review examined evidence from the past decade on how pulses may benefit nutrition, gut health and metabolic health while generally carrying a lower environmental footprint than animal-based protein foods.

Pulses are nutritional powerhouses, providing around 17–30% protein, 10–20% dietary fiber, complex carbohydrates, vitamins, minerals and plant compounds with potential antioxidant and anti-inflammatory properties.

Their fiber and oligosaccharides can also feed beneficial gut bacteria, potentially increasing production of short-chain fatty acids such as butyrate and propionate. These compounds may support the gut barrier and influence immune and metabolic function.

Interestingly, pulses contain compounds traditionally labeled “antinutrients,” including phytates and tannins. While these can reduce mineral absorption, researchers note that they may also have antioxidant and anti-inflammatory effects. Traditional preparation methods such as soaking, germination, cooking and fermentation can further improve digestibility and alter these compounds.

The review also found that higher pulse consumption has been associated with improvements in some cardiometabolic markers, including blood glucose and cholesterol, although results vary depending on the pulse, dose, preparation and population studied.

The gut connection may be especially important. Whole pulses retain their natural food matrix, allowing fermentable carbohydrates to reach the colon and potentially support sustained microbial activity. However, direct human evidence linking these changes to improved health remains limited.

Despite their benefits, pulse consumption remains relatively low in Europe, where cultural habits and the popularity of highly processed plant-based alternatives may be barriers.

The researchers stress that much of the evidence remains preliminary or preclinical.

REFERENCE: Lazarte, C. E., Rane, R., Hallenius, F., et al. (2026). Transitioning Towards Sustainable Diets: Pulses, Their Role in Modulating Gut Microbiota and Metabolic Health. Nutrients. DOI: 10.3390/nu18152571