Skip to content
FriendsPantry

Nature's Pantry

Beans, lentils and chickpeas

Also: pulses · dal · legumes

Everyday protein and fibre. Pulse-rich diets lowered LDL cholesterol a little in short trials.

Overall evidence

Evidence level: Moderate evidence

Graded on the specific cholesterol finding; their place in a healthy diet is uncontroversial.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Lentils
Photo: User:Justinc, via Wikimedia Commons (CC-BY-SA-2.5)

What it is

The dried edible seeds of legume plants. They are high in fibre and protein and low in fat.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India

    Dal is eaten daily, and khichdi (rice and moong dal) is the classic food for someone recovering or feeling delicate.

  • Mexico and Central America

    Beans with maize tortillas form a complete everyday meal.

  • Mediterranean and Middle East

    Chickpeas, lentils and fava beans in hummus, ful and soups are staples, including during fasting periods.

What the research says

Each claim graded on its own evidence.

  • Pulses and LDL cholesterol

    Evidence level: Moderate evidence

    A 2014 meta-analysis of 26 randomised trials found that diets including about one serving (median 130 g) of pulses a day lowered LDL cholesterol modestly. Trials were short and many were of low quality.[1]

  • Pulses in a healthy diet

    Evidence level: Strong evidence

    The WHO lists pulses among the main recommended carbohydrate sources, and the NHS names beans, lentils and chickpeas as good sources of fibre that count towards 5 A Day.[2][3][4]

In food amounts

The NHS counts 80 g (3 heaped tablespoons) of beans or pulses as one of your 5 A Day, but only once a day however much you eat.

We describe everyday cooking amounts only, never supplement doses.

Safety

Allergies
Peanuts, soybeans, peas and chickpeas are among the common food allergens.[5]
General
Dried kidney and soya beans contain natural toxins: soak, then boil them thoroughly. Tinned beans are already cooked.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials (Ha et al.) — CMAJ 186(8):E252–E262, 2014
  2. [2] Healthy diet — fact sheet — World Health Organization
  3. [3] How to get more fibre into your diet — NHS (UK)
  4. [4] 5 A Day: what counts? — NHS (UK)
  5. [5] Food allergy — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with beans, lentils and chickpeas

205 more

Showing 9 of 214 recipes.

More from Nature's Pantry

All 32 foods