Beans, peas, lentils and chickpeas may be great for weight loss, according to a new Canadian research study.
Data from 21 clinical trials that was analyzed on foods known as “pulses”, found that they can help people on a diet feel full and lose unhealthy weight. Beans, peas and other legumes are some of my favorite foods in my diet so this is good news for me as well. I could eat beans almost every day with rice and not get tired of it. Consuming these pulses on a regular basis means I am maintaining my weight while eating something I enjoy at the same time.
“Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it,” study lead author Russell de Souza, a researcher at St. Michael’s Hospital in Toronto, said during a hospital news release.
These foods are high in fiber, protein, vitamins and minerals so there is no question how they help you lose weight or lower cholesterol levels if consumed regularly.
The new analysis in the trial included a total of 940 adults who began eating one serving (3/4) cup of pulses each day. They lost 0.75 pounds on average over a six week period without making any extra effort to stay away from other kinds of foods, said researchers. This may not seem like a lot of weight loss but the fact that pulses suppress appetite is the main point. When you feel full, you eat less. The Canadian team also noted that pulses have a “low glycemic index” — meaning that they break down slowly in the digestive tract.
Prior research has found that one serving of legumes makes individuals feel fuller. Each time I eat a few good servings of beans or peas I always have a low appetite and feel less hungry later.
“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 percent, which may indeed result in less food intake,” Russell de Souza, the study’s lead author and researcher with the Li Ka Shing Knowledge Institute of St. Michael’s Hospital, said in a statement.
I love the fact of adding foods to your diet instead of removing them to lose weight and most diets fail according to research. It excites me even more that eating beans and peas has been shown to lower bad cholesterol while lowering the risk of heart disease at the same time.
To say the least, if you love beans, chickpeas or other legumes like I do, you should eat them more often to lose weight and improve your health for the future.
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Source: Souza et al. “Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials” Am J Clin Nutr ajcn124677; First published online March 30, 2016.doi:10.3945/ajcn.115.124677