What are Grains, Pulses and Legumes, and What Benefits Do They Offer?

Looking after our health has never been more important. If you are anything like us and a vast majority of the population, you might find yourself thinking more about the things that you are putting in your body and the effects that they are having on your overall health. For the most part, this is information that we already have a basic understanding of. On the other hand, other products might be a bit trickier to figure out, including the world of grains, pulses, and legumes. So, let’s explore what these products are and, most importantly, discuss the benefits of grains, pulses, and legumes.

Anyone eating a vegetarian, vegan, or predominantly plant-based diet is sure to be consuming these regularly, and ideally in the form of whole foods to maintain maximum health benefits. But most of us would probably benefit from including more grains, pulses and legumes in our diet.

The terms grains, pulses, and legumes are often wrongly used interchangeably, and it can indeed be rather confusing. So, let’s try and clarify the situation

The Fabaceae Family

The Harvard School of Public Health explains the relationship between legumes and pulses quite succinctly:

A legume refers to any plant from the Fabaceae family that would include its leaves, stems, and pods. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.

Just to complicate matters, pulses are sometimes referred to as grain legumes.

However, the grains we refer to are generally cereal grains, or true grains.

The Poaceae Family

Cereal grains, or true grains, are members of the Poaceae family, which includes barley, corn, oats, rice, and wheat

Grains consist of three important parts:

• The bran, which is the outermost layer, which is rich in fibre and B vitamins.
• The germ, which is the embryo of the plant, contains oils, vitamins, proteins, minerals, and antioxidants.
• The endosperm, located above the germ, contains carbohydrates and protein.

Just looking at the above information, it is immediately evident why whole grains that have been subjected to minimal or no processing, provide maximum health benefits.

So, beware when you are checking out the supermarket aisles: while it is fantastic to see a much wider range of plant-based options available, many are highly processed which not only negates the nutritional benefits of these wonderful foods, but may also include unhealthy additions such as fats, sugar and additives.

Grains do have to be processed, and whether we realise it or not, most of us will have certainly consumed a grain of some sort in your life. Wikipedia defines a grain as a small, dry seed that can come both with and without a fruity layer.

Many of us will be aware of crops growing in our farmlands specifically for the value of grains with wheat, barley and oats being the most common arable crops in the UK. Wheat is our most prolific crop and is commonly ground into flour which is in a huge range of products from bread and cakes to biscuits and breakfast cereals.

In the US, the most common feed grain is corn which has multiple uses for both human and livestock foods. Perhaps you have heard Americans talking fondly of grits? This is actually a porridge similar to our porridge oats but made instead from boiled oatmeal. Limagrain Ingredients uses grains and cereals to design ‘safe and natural ingredients with unique properties.’  You might find their article about grits ingredients of interest!

Grains are packed full of the nutrients that your body needs to thrive, including fibre, antioxidants, and proteins. It is thought that grains can reduce the risk of certain health issues like heart disease and diabetes, alongside certain forms of cancer. It is easy to see why someone might want to incorporate this into their diet moving forward.

The health benefits of legumes and pulses

Common legumes are peanuts, soya, green beans, and fenugreek. Although these products are full of goodness, they are also fairly common allergens, particularly peanuts.

It is thought that the specific antioxidants contained in soya beans may help reduce the risk of certain cancers, decrease risk factors for heart disease and reduce menopausal bone density loss.

Peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins and similarly are associated with a lower risk of heart disease, stroke, cancer, and diabetes.

Legumes are packed full of nutrients and are a commonly used replacement for those who do not get their protein from meat. Suitable for vegetarians and vegans due to the high protein levels, those eating legumes can also benefit from the lack of gluten – perfect for those with gluten sensitivity. What’s more, legumes are thought to help with managing lower body weights and preventing chronic disease.

Pulses, as we have already established, are the edible seeds of a legume plant.

Common examples of pulses include a large range of beans such as kidney beans, black beans; peas, and lentils. For years, in the UK we really only used red lentils, but now the dry goods shelves of larger supermarkets will include a huge array of colours which all have different flavours and textures when cooked.

As well as in dried forms, most beans, peas and lentils are also available as tinned forms which are great for convenience. Dried beans, in particular, must be soaked and cooked before using, so it’s easy to see the benefits of a few tins in the cupboard to add to stews, casseroles and curries.

Pulses are often grown and harvested in the UK and are considered a sustainable food option. Similar to the other options in this piece, pulses are ideal for those who follow a vegan or vegetarian diet and those who might be iron deficient.

All these pulses are known for a broad range of health benefits, but this excellent article shows the nutritional breakdown of the nine most popular legumes and pulses.

While this piece has only scratched the surface of the benefits of grains, pulses and legumes, and what they are we hope you are leaving us with a better understanding of the slight differences and the ways they could benefit you.

Whether you choose just one or wish to implement them all, enjoy experimenting! And what better way than to check out some of our delicious vegan and vegetarian recipes!