Get The Dieters Edge, Eat Legumes
Eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss on your diet.
Can you say Black Bean Dinner or Hummus!
This team of Canadian researchers made a discovery that will help people looking to lose weight.
According to the study, beans, chickpeas, peas, and lentils could give dieters the edge they need to stick to their regimens and continue to lose weight.
Researchers examined 21 clinical trials of the effects of these foods, known as “pulses” to see their affect on weight loss.
Their findings suggest this group of foods can help dieters feel full and stop cravings for other foods that further weight loss.
According to the study’s head author Russell de Souza, a scientists at St. Michael’s Hospital in Toronto, “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.”
These types of legumes pack a powerful punch and are often forgotten by professionals recommending weight loss regimes. They are stuffed with fiber, protein, and essential vitamins and minerals. When eaten regularly, doctors say that they can help facilitate weight loss and lower cholesterol.
Not gaining the weight back is key to any diet and for us continuing meals with beans, peas, chickpeas or lentils has really helped keep the weight off.
Here are some of the meals we eat weekly containing black beans or chickpeas
Both are tasty, filling and don’t leave you feeling like you are missing something.
Pulses have a low glycemic index, so it takes them quite a while to break down in the digestive tract. This makes them a perfect substitute for less healthy options like animal proteins and unhealthy fats.
The study examined 940 adults who ate one serving of pulses each day.
The average weight lost was 3/4 of a pound over a six-week period without changing much else about their lifestyles. That doesn’t sound like much but over a year just that one change can help you lose and keep off about 8 pounds.
The researchers went on to say:
“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,” said de Souza. The study’s findings were published in the American Journal of Clinical Nutrition.”
Since the United Nations and the Food and Agriculture Organization have designated 2016 as the International Year of Pulses and they are so tasty we can’t think of a reason not to keep eating these healthy foods that benefit in so many ways beside weight loss.
Press release from St. Michael’s Hospital describing the details of the study can be found here.