Chickpeas and Lentils Surpass Wheat and Oats in Nutritional Value, New Research Shows

Chickpeas and lentils have long been appreciated for their high protein content, but recent research from the University of Adelaide’s School of Agriculture, Food and Wine shows they may be even more important than previously thought — particularly when it comes to addressing global micronutrient deficiencies.

The research, published in Food Composition and Analysis, analyzed the bioavailability of iron and zinc — essential nutrients often lacking in global diets — in widely available food products made from pulses (like lentils and chickpeas) compared to those made from cereal grains (like oats and wheat).

“We found that all the pulse products, like chickpea and lentil flours, were excellent sources of micronutrients,” said PhD candidate Thi Diem Nguyen.
“Particularly for zinc and iron nutrition, they outperformed cereal products like oat and wheat flours.”

The Micronutrient Challenge

According to Food Standards Australia New Zealand (FSANZ), many populations, especially vulnerable groups such as pregnant women and children, are at risk of zinc and iron deficiencies, which can impact immune function, cognitive development, and overall health. FSANZ promotes food fortification as a public health strategy, either through biofortification in crops or by adding nutrients during food processing.

However, this latest study suggests that incorporating more naturally nutrient-dense ingredients like pulses into food products may be a more sustainable and effective solution.

Dr. Stephanie Watts-Fawkes, Future Making Fellow at the Waite Research Institute, emphasized the potential of pulses to reshape dietary recommendations:

“Our results indicated that pulse products are superior sources of protein and minerals, particularly of zinc and iron, with higher micronutrient bioavailability compared to the cereal products tested.”

Why Are Pulses More Nutritious?

One key finding of the study relates to bioavailability — the body’s ability to absorb and utilize nutrients. While cereals like wheat and oats contain essential minerals, their absorption can be inhibited by naturally occurring antinutrients, particularly phytate. Phytate binds to minerals like zinc and iron, making them harder for the body to absorb.

Pulse crops, on the other hand, tend to have lower phytate levels or better nutrient profiles that promote mineral absorption. This means the same quantity of zinc or iron in a lentil flour is more readily used by the human body than it would be in a wheat flour equivalent.

“Understanding how bioavailability varies among different cereal grains and legumes can help improve dietary recommendations and fortification strategies,” Nguyen said.

Implications for Agriculture and Public Health

This research comes at a time when interest in plant-based diets and sustainable food systems is growing. The global push toward climate-resilient, nutrient-rich crops makes pulses an ideal candidate for further development.

According to FAO data, global pulse production reached over 90 million tonnes in 2023, with chickpeas and lentils accounting for a significant share. These crops not only provide nutritional benefits but also support sustainable farming through nitrogen fixation, which improves soil health and reduces fertilizer dependence.

Looking forward, the research team plans to explore ways to naturally increase bioavailability by:

Reducing phytate content through breeding or processing
Optimizing cooking methods to preserve and release micronutrients
Investigating interactions between other nutrients and phytates

As global populations seek healthier and more sustainable food options, chickpeas and lentils offer a promising path forward. With superior levels of bioavailable zinc and iron, they not only meet nutritional needs but also reduce the reliance on food fortification strategies. For farmers, food producers, and health advocates, the message is clear: pulses are not just another protein crop — they’re a powerful tool in fighting global micronutrient deficiencies.

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Chickpeas and Lentils Surpass Wheat and Oats in Nutritional Value, New Research Shows

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