Chickpeas, lentils and beans celebrated in year of the pulses

The United Nations has declared 2016 the International Year of Pulses, and they're not talking about your heart beat.

So what you ask are pulses?

Pulse Canada describes them as "the edible seeds of plants in the legume family."

Some of the most common examples are dried peas, beans, lentils and chickpeas.

And while Canada produces literally tonnesof the protein-packing pulses around 4.5 million tonneseach year most of them are for export.

Nevine Elchibini,a healthy cooking instructor and food coach from Pierrefonds, Que.,says if she had her way every year would be the year of the pulse.

Here are five reasons Canadians should up the pulses in their diet:

1.Pulses are good for you

Elchibini says pulses are a great source of protein.

"They're very low in fat, they provide a great source of protein, they have both soluble and insoluble fibre which is fantastic for health."

According to theFood and Agriculture Organization of the United Nations, pulses are "a vital source of plant-based proteins and amino acids for people around the globe and should be eaten as part of a healthy diet to address obesity, as well as to prevent and help manage chronic diseases such as diabetes, coronary conditions and cancer."

2. Pulses are sustainable

Pulses have a lower carbon footprint than almost anyother food group. They're alsowater-efficient and enrich the soil where they grow, according to Pulse Canada.

rik de Franciosi is thevice-president of Agro-Haribec in Brossard, a company that produces and exportsQuebec-grown romano beans.

"This is a very sustainable crop," he says.

3. Pulses are cheap

"They definitely are also almost giving them away," saysElchibini.

As the price of food goes up, upping your pulse intake is a great way to help keep your grocery budget low.

A450 gram bag or can of dried beans usually costs around a couple bucks at your local grocery store.

Elchibini suggests swapping outmeat for lentils to save money and balance your diet.

Making homemade burgers? Trymixing in some lentils with theground beef. It might surprise you!

4. Pulses are easy to cook

Elchibini says some people shy away from pulses because they have to be soakedahead of time, but she says they can be easy to prepare.

She recommends starting with split lentils.

"They cook in less than five minutes and they can beincorporatedin any sauce, spaghetti sauce, soup, any dish,"Elchibini says.

"It adds all those mineralsfibres and vitamins and iron to a dish easily."

Looking for some other quick ways to add pulses to your diet? Try mixing inblack beans with salsa for a tasty dip withpita chips.

Another creative idea: thicken soups with a can of pured white beans instead of cream.

For more recipe ideas check out Pulse Canada's cooking guide.

5. Support your local farmers

Canada is the world's largest producer and exporter of dry peas and lentils, according to Pulse Canada.

It ships to morethan 150 countries around the world each year, including India, China and Turkey.

De Franciosi says it's not clear why they're not as popular in North America, but he encourages people to give pulses a try.

"We see an evolution with the younger populationespecially to return to the pulses ... and with immigration we have new dishes ... look at hummus," he says.