Everything you need to know about grains and pulses

With so many flashy, new food products lighting up the fine food sector, like sweet-and-spicy condiments or snacks made from seaweed, it can be easy to overlook the basics. But the bags, jars and tins of grains and pulses on your shelves are full of potential. From quinoa and farro to beans and lentils spanning the colours of the rainbow, this category is the bedrock for countless of your customers’ homecooked meals, and there are real benefits you can share about swapping from supermarket tins of beans to speciality varieties, or from packets of bog-standard rice to British-grown or more unusual varieties of grains.

Health benefits of pulses and grains

One distinction that is important to note in the health conversation is defining whole grains versus refined grains. 

Whole grains are only minimally processed, so they contain more fibre, vitamins, proteins, minerals and antioxidants. Whole grains are said to have many health benefits, including helping to lower blood pressure and supporting gut health.

Refined grains, meanwhile, are the more processed options you’ll see at large supermarkets, and they contain fewer nutrients, though they have a longer shelf life.

Whole grains and pulses, like beans, are a good source of fibre. “Having a higher intake of fibre has been associated with reduced risk of heart disease, stroke, type 2 diabetes and certain cancers, such as bowel cancer,” explains Reema Pillai, a sports nutritionist at Dietitian Fit. Adults should aim for at least 30g of fibre per day, she says, and one serving of pulses could make up a third of the recommended intake.

As a good source of plant-based protein, beans and pulses are digested very slowly through the gut, Reema adds, “meaning they can help keep us fuller for longer”.

And the health benefits don’t stop there. “The bacteria in our gut will thrive off the fibre content from the pulses, producing healthy and important by-products – again, these by-products, such as butyric acid, have been associated with reduced colon cancer risk,” Reema continues. “A regular intake of higher-fibre foods can also support a reduction in cholesterol levels, which is otherwise a leading cause of heart disease.”

Another mineral found “abundantly” in legumes and whole grains is magnesium, which Reema says “can aid in many functions in the body including heart health, blood sugar management and bone health.”

The health of the planet

As with anything, variety is the spice of life. And just as our health (and happiness) benefits when we change up what we eat, the health of the planet is helped by reducing our reliance on a handful of crops and introduce more unusual varieties.

“It’s absolutely crucial that we move away from our over-reliance on the monoculture agriculture which dominates our countryside today,” says Will White, sustainable farming coordinator at Sustain.

“By using more diverse crops and keeping rare verities in use, we strengthen on-farm resilience to disease and extreme weather, which is absolutely crucial in a globalised world with a changing climate.”

Hodmedod’s is one producer championing indigenous British beans and grains. The brand’s interest in searching for lesser-known foods led it to the fava bean, its star product, which has been grown in Britain since the Iron Age, as well as varieties like black badger peas and quinoa grown in Essex.

Trends in pulses and grains

Despite having histories often stretching back millennia, grains, beans and other pulses are a hotbed for emerging trends thanks to our increasingly globalised world and the growing interest in eating more diverse crops. 

Quinoa, which emerged in the UK as a must-have superfood in the mid-noughties, is now ubiquitous in shops and on menus across the UK. After gaining mainstream popularity in the US and Europe, the price of the grain shot up, tripling between 2006 and 2013. Several grains have followed in quinoa’s footsteps – although none have replicated the process as successfully – from amaranth to sorghum and freekeh to fonio. 

And it’s not only what we’re eating, but how we’re eating it, too. Jarred beans are becoming increasingly popular, with the likes of Biona, the Bold Bean Co and Belazu selling gleaming jars of plump beans that boast extra creaminess and flavour when compared to their tinned counterparts. Continental producers are also selling their wares in fashionable jars, like Spanish beans from Perello or Navarrico.

15 grains to know

1. Wheat

As one of the world’s most common grains, you’ll already know a fair bit about wheat. The most popular form is called, as you might expect, common wheat, and it is used to make bread thanks to its high gluten content. Another popular species is durum, which is used to make semolina for pasta and couscous. They have similar nutrients to offer despite their different uses – just make sure you opt for whole wheat grains.

2. Barley

Our domestication of barley dates back millennia. This low-gluten, high-carb grain is used in flatbreads as well as soups and stews, and it has a nutty flavour. While it doesn’t need to be milled before use, its outer layer is removed, or ‘hulled’. Choose ‘whole barley’ or ‘hulled barley’ rather than pearled barley, which is more processed and not technically a whole grain.

3. Quinoa

Originating from South America, this ancient grain (it’s technically a seed, but accepted like many on this list as a pseudograin) gained popularity over the past few decades in Europe thanks to its host of health benefits. Quinoa is a complete protein that is high in fibre, iron and magnesium, and it’s also naturally free from gluten. It has a nutty flavour, and the most common varieties are red, black and white. It is often served in hearty salad bowls.

4. Rice

Brown rice is a whole grain that gets its name from the colour of the bran coating, which gives the rice a nutty flavour. To make white rice, this layer is removed after harvesting. Compared to white rice, brown rice has nutritional benefits, like protein, potassium, B-vitamins and iron. 

There are also more unusual varieties, like black rice and red rice, which are high in antioxidants (see Seggiano’s Black Nerone Rice or Wild Red Rice). Wild rice, which originated in North America, is technically not related to the other rices in the list, but it is recognised as a whole grain, packed with nutrients and used in a similar fashion.

5. Oats

Steel-cut oats contain the whole grain kernel, and they are known to help lower blood cholesterol levels. They’re also a good source of protein, fibre and antioxidants. As well as being eaten on their own in porridge, they’re also perfect for baking or homemade granola.

6. Rye

Rye is most often used in breadmaking because of its high gluten content, as well as in the production of some spirits, like whisky. Whole rye contains protein, potassium, fibre and B vitamins. It has an earthy, slightly sour flavour, and it is closely related to barley. Doves Farm offers an Organic Rye Grain.

7. Farro

An Italian staple, farro is gaining more attention in the UK. It’s loaded with protein and fibre and has a nutty flavour and a firm texture. While whole grain farro needs to be soaked overnight, you can get semi-pearled farro which cooks faster than whole grain farro but contains more nutrients than pearled farro.

8. Amaranth

Increasingly popular due to its use in gluten-free baking, amaranth, while not a ‘true’ grain, is a complete protein containing all nine essential amino acids. Similar to couscous, amaranth was a popular crop with the Aztecs. It has an earthy taste and is really versatile in the kitchen. Retailers can test the waters with Biona’s Organic Amaranth.

9. Buckwheat

While again not technically a grain, and not, despite the name, related to wheat, buckwheat is prized for its fibre and high mineral and antioxidant content. Buckwheat seeds can be collected and ground into flour to make pasta and noodles. It has a nutty, bitter flavour in whole grain form.

10. Bulgur wheat

Bulgur wheat is a whole grain that has its roots in the Middle East, Mediterranean region and West Asia. Traditionally, it is an ingredient used in tabbouleh salad and kibbeh meat patties, but it is a versatile and nutrient-dense grain, similar to quinoa or couscous. Rich in fibre, it is typically made from durum wheat, but other species can be used.

11. Freekeh

This Middle Eastern and North African speciality is also often compared to quinoa, but it has a richer, nuttier flavour. Freekeh is often used in salads, and it’s a good source of protein, fibre and manganese. It’s made from durum wheat that is harvested when immature and green, and then roasted for its distinct flavour. Retailers can explore the freekeh trend with Zaytoun’s Smoky Freekeh.

12. Spelt

Once a popular type of wheat, spelt, grown typically in southern Germany, is going through a renaissance. It is rich in nutrients and fibre and can be used in salads and soups, as well as in spelt flour, like Doves Farm’s Spelt Wholemeal Flour, and used to make bread.

13. Teff

Traditionally found in Ethiopia and Eritrea, teff is gaining ground in the UK as a gluten-free grain with a high iron and calcium content. Some brands, like The Teff Creations Company, are even making snacks using teff. It’s almost always whole grain and is often sold in a flour form. It has a nutty and sometimes sweet flavour.

14. Sorghum

Sorghum is a small grain that comes in a variety of colours. As well as being used in the kitchen like quinoa or rice, it can be milled into flour or popped like popcorn to make Indian jowar dhani. It’s gluten-free and has a number of health benefits, including B vitamins, magnesium and antioxidants.

15. Fonio

Grown in West Africa and enjoyed – and even used in various ceremonies – in countries like Burkina Faso, Guinea, Senegal, Mali and Nigeria for thousands of years, fonio is an ancient grain that is now making waves around the world. It’s a good source of amino acids, can help moderate blood sugar levels, and is free from gluten. The United Nations Food and Agriculture Organization says fonio is believed to have the highest calcium content of all grains. Retailers can try this super grain from producers like Aduna.

Beans, lentils and other pulses to know

Pulses, the dried seeds of legumes, are little bursts of nutrition – namely protein, fibre and iron – that can even count as one of your five a day. They’re simple and effective to cook with and can be divided up into a few categories: lentils, beans and peas.

They’re sold in several formats, including dried, tinned and jarred. Dried pulses offer more nutrients and are often less expensive, but they’ll take longer to cook as they need to be soaked first.

Lentils

Lentils are rich in iron, and they’re also said to reduce blood sugar and help support heart health. A staple in the cooking of countries including Turkey, Syria, Jordan, Morocco and Tunisia, they are made up of more than 25% protein and contain a variety of other nutrients.

Common types of lentils include:
• Black lentils
• Brown lentils
• Green lentils
• Red split lentils
• Puy lentils

Beans

Beans are a win-win-win: they’re nutrient-packed, often inexpensive and easy to cook with. There are dozens of common varieties, and even more counting less-common ones, and each offers its own health benefits. Overall beans are known for being loaded with protein, fibre and a variety of vitamins and minerals while being low in fat and calories.

Common bean varieties include:
• Kidney beans
• Black beans
• Broad beans (also known as fava beans)
• Butter beans
• Haircot beans (also known as navy beans)
• Borlotti beans
• Cannellini beans
• Chickpeas
• Pinto beans

Soya beans are also included in this category but are worth a special mention. “Consuming soybeans regularly in the diet can also give additional protein compared to other beans, since it contains all essential amino acids,” Reema says. As well as being used to make fermented foods like tofu and tempeh, the young green soya beans can also be eaten, known as edamame. “It provides a great source of calcium (specifically calcium-enriched tofu), important for bone health, and frequent consumption may also help manage menopausal symptoms.”

More unusual bean varieties include:
• Aduki beans (sweet and nutty, they’re popular in East Asian cooking)
• Lupin beans (traditionally eaten as a pickled snack, they’re now touted as a superfood as they are packed with fibre and all nine amino acids)
• Hidatsa beans (a rare bean originating from North America, they’re a good substitute for cannellini beans)
• Eye of the Goat beans (used in Mexican cooking, they’re thin-skinned with a fantastic creamy texture)
• Ayocote Negro beans (these Mexican-rooted beans are more commonly known as runner beans, but this variety is dried and turns an inky dark colour)
• Soldier Beans (grown in the US, they’re firm in texture but mild in taste, and a good substitute for white beans)
• Blackeye beans (originating in Africa, they are now commonly used in southern American food)

Peas

High in protein, fibre, antioxidants and micronutrients, peas help to support good gut health and maintain healthy blood sugar levels. They’re also great for bone health. Today, pea protein is also even added to vegan products to enrich their nutritional content.

You’ll find a number of types, including:
• Black-eyed peas
• Marrowfat peas
• Split and whole green peas
• Split and whole yellow peas
• Gungo peas (also known as pigeon peas)