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Sensational Seeds? Pulses!

Pulses, commonly referred to as ‘legumes’, include dry beans, dry peas, lentils and chickpeas. A great tasting addition to your diet, they are rich in fibre and protein, and have high levels of minerals such as iron, zinc, and phosphorous as well as folate and other B-vitamins. In addition to their nutritional profile and links to improved health, pulses are unique foods in their ability to reduce the environmental footprint of our grocery carts. Put it all together and these sensational seeds are a powerful food ingredient that can be used to deliver the results of healthy people and a healthy planet.

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What types of pulses are there and where can I find them?

Pulses come in both dry and canned forms. Canned beans such as black, kidney (white and red), navy and pinto, as well as canned chickpeas and lentils can be found in your grocer's canned vegetable aisle or in the ethnic foods aisle.

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Delicious Pulse Recipes

Baked Biscuits

Greek Lentil Salad

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Grown in our backyard? …Canadian Pulses!

Canada is one of the world's largest producers and also the world's largest exporter of pulses. While it might get a little chilly for us in the winter, Canada has the ideal climate for growing pulses as our cold winters help decrease crop diseases and insects, as well as maintain quality storage conditions on the farm. See what types of pulses are grown near you on the map below!

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Note from the dietitian

Jane Dummer, RD

A healthy diet is the first line of defence for prevention and treatment of many lifestyle related diseases and the nutritional profile of pulses can play an important role. Pulses provide slowly digestible carbohydrates, fibre, and vegetable protein. They are nutrient dense and low in fat. Research has shown that in the short term, pulses can increase satiety and lower the glycemic index (GI) of a meal, while regular consumption can improve blood glucose control and lower an individual's LDL cholesterol level.

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Reduce your Sodium Intake… with Pulses too!

Both the US and Canadian governments have recently been evaluating research on the effects of elevated sodium intake on human health and have reported the need to drastically cut back intake levels. The recommended daily intake (RDI) for sodium is now set for 1,500mg with an upper limit of 2,300mg (1 teaspoon!).

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Pulses for a Gluten-Free Diet

Pulses are gluten-free and are a great alternative to wheat and other gluten containing grains. Pulses add complex carbohydrates like fibre and resistant starches as well as many other vitamins and minerals that could be lacking in a gluten-free diet.

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