Expert comment: Pulses each day could keep ill health at bay - so why aren’t we eating more of them?

From baked beans to chickpeas, kidney beans, butter beans, black eyed beans and lentils, pulses are cheap, tasty, nutritious and sustainable.

There’s plenty of research showing people in the UK would benefit from eating more of them. Dr Sangeetha Thondre, Senior Lecturer in Nutrition, Subject Co-ordinator for BSc Nutrition and the Research Lead for the Oxford Brookes Centre for Nutrition and Health, explains the benefits of incorporating pulses into our diets.  

1: What are the most commonly known health benefits of consuming pulses?

Pulses are a rich source of soluble and insoluble fibre – which are both necessary for maintaining gastrointestinal and metabolic health. Eating fibre every day is known to reduce the risk of bowel cancer, heart disease and type 2 diabetes. Fibre and protein in pulses help with weight management by helping us feel fuller for longer. Some oligosaccharides (medium-chain carbohydrates) in pulses support the growth of beneficial gut bacteria that play an important role in strengthening our immune systems. 

The slowly digestible starch in pulses make it a low glycaemic index food, suitable for managing blood glucose and insulin levels. On top of that, they’re rich in essential nutrients like folate, other B vitamins, iron, zinc and magnesium. Folate is especially important during pregnancy to prevent neural tube defects – a concern the UK government is addressing by planning to fortify flour with folic acid.
Pulses are also full of antioxidants and polyphenols, which help protect the body from oxidative stress.

2: Do people in the UK recognise pulses as a sustainable and affordable food source?

Awareness is growing, thanks to public health campaigns and academic research. But the variety of pulses eaten in the UK is still surprisingly limited.

A recent study conducted by Tracey Boyd Hall (BSc Nutrition graduate) at the Oxford Brookes Centre for Nutrition and Health found that the majority of the participants had high levels of familiarity with pulses and a high frequency of pulse consumption. However, they consumed a low variety of pulses - mainly red kidney beans and chickpeas. The research has been accepted for publication in the Nutrition Society journal and was presented by Tracey at the British Conference for Undergraduate Research. 

3: How do people perceive pulses compared to meat and dairy?

 With plant-based diets on the rise, more people are turning to pulses as a protein source. Health was the main reason why participants in the Oxford Brookes study ate them – especially people over 40. 
Even meat-eaters said they were using pulses as a swap in classic British dishes. But pulses still don’t enjoy the same status as meat. Raising awareness about their lower saturated fat and salt content could help change that.

4: Are there cultural or generational differences in attitudes to eating pulses?

Yes – big ones. Younger people are more open to pulses, driven by concerns for the planet and animal welfare. But they tend to go for processed or meat-style options – like lentil crisps or bean burgers.
Older generations, however, often associate pulses with tinned baked beans – and are less keen to try new dishes. Many report taste or digestion concerns, or simply aren’t sure how to cook them. Some even associated pulses with poverty. 

Worldwide, there are cultures that have incorporated pulses in their everyday meals. For example, African, Middle Eastern, Mediterranean and South Asian cultures use dried pulses in a variety of dishes for breakfast, lunch, dinner, pudding and snacks. 

5: Has there been a shift in attitudes toward plant-based proteins, and where do pulses fit in?

Absolutely. Plant-based eating is gaining momentum – and pulses tick all the boxes: they’re high in protein, low in cost, and environmentally friendly.
They even help the soil by fixing nitrogen, meaning they need less fertiliser than other crops and far less resources than are needed to farm livestock. As sustainable foods go, they’re hard to beat.

6: What are the most common ways people prepare and consume pulses?

In the UK, pulses mostly appear in familiar forms – baked beans on toast, chickpeas in curries, kidney beans in chilli. Hummus is a popular dip, and lentils often go into soups.
Ready meals, vegan burgers and sausages are increasingly including pulses too. Most people choose tinned pulses for ease, though dried ones are often cheaper and tastier with the right recipe.

7: How have food trends like veganism, vegetarianism and flexitarianism impacted pulse consumption?

Massively. Cutting back on meat and dairy has led more people to pulses as a key protein source. They also deliver minerals like iron and zinc, which are often associated with meat.

8: Are UK food brands and restaurants offering more pulse-based options?

Yes – particularly those catering to vegan and vegetarian diets. Supermarkets like Tesco and Sainsbury’s stock a growing range of pulse-based products, but budget retailers like Lidl and Aldi still lag behind.
International cuisines – where pulses are central – are becoming more common in both restaurants and ready meals. But overall, the selection and diversity of pulses on offer is still quite narrow.

9: What could be done to encourage more UK adults to eat pulses?

The Oxford Brookes study found that barriers include unfamiliarity, concerns about taste and digestion, and not knowing how to prepare them. Health is a powerful motivator – especially for middle-aged adults – so clearer messaging on the benefits of pulses, alongside sustainability credentials, could make a difference.
More guidance is needed on easy preparation and ideas for using pulse flours in place of white flour. They are great as an alternative to flours containing gluten, especially as more and more people go for gluten-free diets. 

10. Do you eat pulses and do you have any favourite meals or recipes containing pulses?

Always! I include pulses in a variety of dishes in flour, split (commonly called 'dal' in Indian cuisine) and whole forms. Butter beans are one of my favourites - they go well in pasta, soup, salad, dips, stir fries or curry. A creamy, spicy butter bean or mixed bean curry wins my vote!