What happens to your body when you eat more pulses? Five effects you need to know

Pulses, such as lentils, beans, and chickpeas, have been a staple in human diets for millennia. Although we have long consumed these nutritious legumes, scientists are still uncovering the full range of their effects on our bodies. A 2026 review of research examined the evidence on pulses and their impact on gut health and metabolism.

Pulses are the dried seeds of legume plants, including lentils, chickpeas, dried beans, and dried peas. They are part of the broader legume family, which also includes soy and fresh peas. The researchers synthesized evidence from human studies, laboratory research, and animal studies to understand what happens when we consume pulses.

Pulses provide plant protein and fiber, along with carbohydrates that may not be fully digested before reaching the large intestine. There, gut bacteria come into play. When certain bacteria break down fiber and other carbohydrates, they generate short-chain fatty acids. These compounds support the gut lining and are involved in immune system function and metabolism. Researchers are particularly interested in whether regularly eating pulses can alter the composition of gut microbes and the substances they produce.

The review found promising evidence that pulses can influence the gut microbiome, the diverse community of microbes residing in our digestive system. However, most of this research comes from laboratory and animal studies. More extensive human trials are necessary to determine the significance of these changes for overall health.

Blood sugar levels typically increase after consuming carbohydrates. Pulses seem to help reduce this rise. A review of 65 clinical trials, involving 2,102 adults with and without type 2 diabetes, revealed that eating pulses lowered post-meal blood sugar spikes. One reason for this effect may be the presence of fiber and starch in pulses, which are digested slowly, and intact cell walls that make some starch harder for digestive enzymes to access.

The evidence for long-term changes in blood sugar control is less conclusive. The same review showed some improvements in blood sugar measures, notably among individuals with type 2 diabetes, but researchers rated much of this evidence as low or very low in certainty. There is also evidence from human trials suggesting that consuming legumes can lead to small improvements in cholesterol levels.

A 2024 review of 24 trials involving 1,938 people found modest reductions in both total cholesterol and LDL cholesterol (low-density lipoprotein). LDL particles carry cholesterol through the bloodstream, and higher exposure to LDL is associated with the development of fatty plaque in arteries, increasing the risk of cardiovascular disease.

While the changes observed in legume trials are relatively small, incorporating beans or lentils into a diet may still support cardiovascular health. Pulses may also impact feelings of hunger after eating. A systematic review and meta-analysis of short-term feeding trials indicated that people reported feeling fuller after meals containing pulses compared to comparison meals.

However, this sensation of fullness did not necessarily translate into reduced food intake at subsequent meals. This suggests that the evidence supports a short-term effect on feelings of fullness more clearly than it supports claims that pulses automatically reduce overall food consumption.

Pulses are rich in minerals like iron and zinc, but they also contain phytate, which can bind to minerals and decrease their availability for absorption. Preparation methods, such as soaking and sprouting, can help reduce phytate levels and enhance the availability of iron and zinc, although the effects vary depending on the food and preparation method.

Thus, the mineral content in pulses is only a part of their nutritional profile; how they are prepared can significantly influence how much of these nutrients become available to our bodies.

Legume plants also possess a unique ability before they reach our plates. They form symbiotic relationships with bacteria near their roots, enabling the conversion of atmospheric nitrogen into forms usable by plants. This partnership is a key reason why legumes are crucial in agricultural systems and can help decrease dependence on synthetic nitrogen fertilizers.

Should we increase our consumption of pulses? The evidence is strongest for certain effects and remains in the developmental stage for others. Human trials suggest that pulses can lower blood sugar spikes after meals, modestly improve cholesterol levels, and increase feelings of fullness in the short term. Research into their impact on gut microbes is especially intriguing but requires more long-term human studies to establish their significance.

Fortunately, incorporating pulses into meals does not necessitate drastic changes. Lentils can be added to soups, curries, and salads; chickpeas can be turned into hummus or roasted; and beans fit well in stews, wraps, and pasta dishes. While pulses have been a part of human diets for thousands of years, our understanding of their effects continues to evolve.

Scientists are still piecing together the details of how these legumes influence our bodies, from gut bacteria to blood sugar levels. This article is republished from The Conversation under a Creative Commons license.