Pulses (legumes)
Lentils, beans, chickpeas and peas provide plant protein and plenty of fibre – the German Nutrition Society (DGE) recommends eating them at least once a week.
Ausführlich erklärt
Pulses – lentils, beans, chickpeas, peas, soya beans – are the nutritional powerhouses of the plant world. Dried, they contain 20 to 25 grams of protein per 100 grams, plus 10 to 17 grams of fibre, iron, magnesium, zinc, folate and other B vitamins. Cooked, 100 grams of lentils provide only around 115 kcal – and are very filling.
In 2024, the German Nutrition Society (DGE) explicitly added pulses to its recommendations: at least one portion a week, and more is welcome. They can replace meat as a source of protein, have a low glycaemic index, lower LDL cholesterol and blood sugar spikes in studies, and are inexpensive with a long shelf life. Combined with grains (lentils with rice, beans with corn, chickpeas with bread), they give you a complete amino acid profile.
When it comes to losing weight, they're almost unbeatable: lots of protein and fibre with moderate energy keeps you full for hours. Lentil soup, bean chilli, hummus with vegetables, chickpeas in a salad – all dishes that children enjoy too.
Now for the dreaded topic of wind: it's caused by certain complex sugars that only ferment in the large intestine. What helps: soak dried pulses overnight and pour away the soaking water, rinse canned ones, season with cumin, fennel or summer savory – and above all, eat them regularly. Your gut gets used to them within two to three weeks.
Important: raw beans contain the toxic substance phasin and must always be cooked. Canned and jarred pulses are already cooked and ideal for quick family meals.