Protein-Packed Pulses: The Best Plant-Based Sources
Protein-Packed Pulses: The Best Plant-Based Sources
The days when protein was believed to come solely from meat, dairy, and eggs are long gone. Pulses—such as lentils, chickpeas, beans, and peas—are excellent plant-based protein sources, making them a valuable addition to any diet. Whether you follow a vegetarian or vegan lifestyle or simply want to increase your intake of plant-based foods, pulses can help you meet your protein needs.
Protein Content in Pulses
Pulses generally contain 21-25% protein (dry weight), nearly double the protein content of cereals. On average, cooked pulses provide around 8.2 grams of protein per 100 grams, making them a nutrient-dense choice. However, the exact protein content varies depending on the type of pulse and factors such as growing conditions.
Daily protein requirements depend on body weight, physical activity level, and health status. For a healthy adult, the general recommendation is 0.8 grams of protein per kilogram of body weight. For example, a person weighing 60 kg should aim for at least 48 grams of protein per day.
A standard portion of cooked pulses (approximately 160 grams) provides around 13 grams of protein, covering more than 25% of the daily protein needs for a 60 kg individual. Including a variety of pulses in the diet, along with other protein sources such as whole grains, nuts, or dairy alternatives, helps ensure a well-balanced intake of essential amino acids.
Do Pulses Provide Enough Protein?
You may have heard that pulses, legumes, and beans are not considered "complete proteins." But does that mean they’re not good protein sources?
A "complete protein" refers to a food source that contains all nine essential amino acids, which the human body cannot produce and must obtain through diet. While plants contain all essential amino acids, they may be lower in some and higher in others, known as limiting amino acids. For instance, pulses tend to be lower in methionine (and higher in lysine), while rice is the opposite. Therefore, combining beans and rice ensures the missing amino acid in one food is complemented by the other, making it a complete protein source.
However, this doesn't mean that these foods need to be consumed together in every meal. Research shows that it’s the total intake of amino acids throughout the day that determines whether a diet meets essential amino acid needs. As long as you consume enough calories and a variety of foods each day, you can meet all your amino acid requirements. Additionally, the body maintains a pool of essential amino acids that can help complement dietary intake when it's insufficient, suggesting that a plant-based diet providing daily energy needs can also cover essential amino acid requirements.
Which Pulses Offer the Most Protein?
Pulses, such as beans, lentils, soy, and chickpeas, are excellent sources of protein. They are not only rich in protein but also provide essential vitamins, minerals, and fiber, offering various health benefits. Including a variety of pulses in your diet can ensure you get all nine essential amino acids, and contribute to overall well-being.
Here are some examples of the protein content in different pulses (per 100 grams, boiled):
- Soybeans: 10.6g
- Green and brown lentils: 8.8g
- Red kidney beans: 8.3g
- White beans: 7.8g
- Red lentils: 7.7g
- Chickpeas: 7.6g
Pulses such as lentils, chickpeas, and beans can easily be incorporated into meals like soups, salads, curries, and veggie burgers for a protein boost. They can also be added to grain-based dishes like rice, quinoa, or couscous to create a more balanced meal. Additionally, pulses can be blended into smoothies, mixed into baking recipes like muffins, or used as a base for plant-based patties and meat alternatives. With their versatility and rich protein content, pulses are a fantastic addition to almost any meal, helping to meet your daily protein needs.
Summary
Incorporating more pulses into your meals is an easy way to boost your intake of plant-based protein. Whether it’s the rich taste of lentils or the versatility of chickpeas, pulses bring a wide range of flavours and textures that fit well into numerous dishes. You might have heard that pulses provide "incomplete" protein and need to be paired with foods like rice to form a complete protein. While plant-based proteins may not contain all essential amino acids in the ideal amounts, with a diverse and balanced diet, plant-based proteins can still meet your overall protein needs. For example, pairing beans or lentils with rice provides a perfect balance, as the amino acids in each complement each other. As long as you consume a variety of nutrient-dense foods and sufficient calories, plant-based diets can easily provide adequate protein. So feel free to enjoy your lentils, chickpeas, soybeans, and beans, knowing you're still getting the protein your body needs.
Source:
EUFIC, Healthy Living- Which pulses are high in protein?
Access: 25.02.2025
