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The #1 Protein to Eat More of if You Don't Eat Meat, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDPulses, including lentils, beans and peas, are the #1 protein to eat more of if you don't eat meat.
Pulses are affordable, versatile and incredibly nutritious.
They provide protein, fiber, potassium and iron and may reduce the risk of chronic it comes to eating a plant-based diet, some folks worry about getting enough protein. The good news? It's absolutely possible to meet your protein needs through plant-based foods. While it's best to consume a variety of plant-based proteins, after talking with dietitians, one group of foods consistently stood out: pulses.
The umbrella term for dried legumes—including lentils, beans, chickpeas and split peas—pulses offer numerous benefits for a meatless diet. "When I counsel vegetarian or vegan clients, what's the one protein source I find myself recommending most often? Lentils and beans," says Natalie Allen, RD, adding "They're versatile, affordable, rich in protein and fiber and provide key nutrients like iron and folate that vegetarians often need more of." Here, dietitians explain why pulses are the #1 protein source to eat more of if you don't eat meat.
"One of the key questions many people ask is whether pulses can provide the same nutritional value as meat. The short answer is yes, especially when consumed as part of a varied and balanced diet," says Lina Begdache, PhD, RDN. Here's a closer look at the nutritional benefits of pulses.
Don't let their humble appearance fool you, pulses pack an impressive protein punch. For example, 1 cup of black beans provides 15 grams of protein, and 1 cup of cooked lentils offers a whopping 18 grams. What's more, unlike meat, pulses provide protein without contributing saturated fat or cholesterol.
Some pulses, like beans and lentils, are low in methionine and cysteine—two essential amino acids—and are considered incomplete proteins. However, because these amino acids are found in other plant-based foods, getting adequate amounts of all nine essential amino acids generally isn't a concern on a plant-based diet. "As long as you eat a variety of plant proteins over the course of the day, your body can pool amino acids and meet its needs," says Allen.
While not as popular as beans and lentils, split peas are considered a complete protein source and are also a good source of protein, with 16 grams per 1 cup of cooked green split peas.
Besides protein, perhaps the most notable benefit of pulses is their impressive fiber content. One cup of cooked beans or lentils provides around 15 grams of fiber—about 50% of your daily fiber needs. Fiber is a key nutrient that many people don't get enough of on a daily basis. It supports regular bowel movements, helps lower cholesterol levels and aids in blood sugar management. High fiber intake is also linked with a reduced risk of developing and dying from several chronic diseases.
Concerned about iron without meat? Pulses deliver. That cup of lentils provides about 6.6 mg of iron, more than a 3-ounce serving of beef. While plant-based protein isn't as readily absorbed as iron from animal foods, pairing your pulses with vitamin C-rich foods—like tomatoes, peppers or citrus fruits—can boost absorption.
Pulses are potassium powerhouses. For example, 1 cup of cooked white beans provides 1,000 mg—nearly three times the amount in 1 cup of chopped chicken breast. This essential mineral helps regulate blood pressure and supports heart health.
Regularly eating pulses has been linked with a reduced risk of heart disease, type 2 diabetes and obesity. It's also been associated with improvements in blood sugar, blood pressure, waist circumference, chronic inflammation and cholesterol levels.
It's also worth noting you don't have to follow a fully plant-based diet to reap the benefits of pulses. One study found that replacing 6–8 ounces of animal protein with 1.5–2 cups of pulses led to improvements in diet quality and cholesterol levels. "In terms of benefits, pulses have several advantages compared to meat. They are naturally low in saturated fat and contain no cholesterol,' says Dr. Begdache, adding 'This makes them a heart-healthy option, particularly for individuals looking to manage their cholesterol levels or reduce their risk of cardiovascular disease.'
In addition to being incredibly nutritious, pulses are budget-friendly and have long shelf-lives, meaning you can safely buy them in bulk. Another benefit? They're an eco-friendly protein option. One study found that pulse crops had the lowest environmental footprint among protein sources studied and offered exceptional nutrient density per dollar.
Begdache says that incorporating pulses into everyday meals can be simple and delicious, adding that she likes to add lentils into soups and stews, or use black beans as a hearty base for tacos or salads. 'Another idea is lentil curry with turmeric and garlic,' she says. 'These meals are satisfying and flavorful, and deliver a strong nutritional portfolio."
Here are a few easy applications for adding more pulses to your plate (or bowl):
Soup Power: One of the easiest places to start is by adding beans, lentils or split peas to your favorite soup, stew or chili recipe.
Salad Boosters: Top greens with chickpeas, beans or lentils for an affordable protein boost. If you have time, roasted chickpeas are particularly tasty, adding a satisfying crunch to salads.
Bowl Basics: Pulses are an ideal protein source for grain bowls. While canned beans and lentils are handy in a pinch, you can also prepare a batch of dried pulses for the week to help cut back on added sodium.
Snack Smart: Thanks to their fiber and protein content, pulses make for an excellent snack option as they help keep you full and your blood sugar levels stable. Hummus is an easy go-to, but you can also experiment with bean dips and roasted split peas.
Pasta Upgrades: Easily boost the nutritional content of your pasta dishes by adding lentils or white beans into pasta sauces. You can also look for pulse-based pasta alternatives at the grocery store.
Thanks to their impressive nutrition profile, affordable price point and versatility, pulses are a clear winner for anyone looking to eat a more plant-based diet. "For anyone looking to reduce their meat intake or simply diversify their protein sources, pulses offer an affordable, nutritious and versatile solution. With health and environmental benefits that extend beyond the dinner plate, pulses are more than just a meat alternative, they're a smart choice for every table,' says Begdache.
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