Eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss, a new study suggests.
Eating about 3/4 cup (130 grams) each day of these foods known as pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.
The paper, by lead author Dr. Russell de Souza, a researcher with the Li Ka Shing Knowledge Institute of St. Michael's Hospital, was published in The American Journal of Clinical Nutrition.
The research builds on previous work by the hospital's Clinical Nutrition and Risk Factor Modification Centre, that a daily serving of pulses makes people feel fuller than if they ate a control diet, and that eating pulses can significantly reduce "bad cholesterol."
"Despite their known health benefits, only 13 per cent of Canadians eat pulses on any given day and most do not eat the full serving," Dr. de Souza said. "So there is room for most of us to incorporate dietary pulses in our diet and realize potential weight management benefits."
The United Nations and the Food and Agriculture Organization have designated 2016 as the International Year of Pulses.
The meta-analysis looked at 21 clinical trials involving 940 adult men and women, who lost an average of 0.34 kg (0.75 pounds) over six weeks with the addition of a single serving of pulses to the diet--and without making a particular effort to reduce other foods.
Pulses have a low glycemic index (meaning that they are foods that break down slowly) and can be used to reduce or displace animal protein as well as "bad" fats such as trans-fat in a dish or meal.
Dr. de Souza noted that 90 per cent of weight loss interventions fail, resulting in weight regain, which may be due in part to hunger and food cravings.
"This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 per cent, which may indeed result in less food intake." said Dr. de Souza.
Another recently published systematic review and meta-analysis found that eating on average one serving a day of beans, peas, chickpeas or lentils can also reduce "bad cholesterol" by five per cent and therefore lower the risk of cardiovascular disease.
Knowing which foods make people feel fuller longer may help them lose weight and keep it off.
"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," Dr. de Souza said.
He said another bonus from eating pulses is that they are Canadian crops.
"So eating more pulses means eating local, being more sustainable and receiving many health benefits," he said.
FAQs
Eating More Beans, Peas, Chickpeas and Lentils Can Increase Fullness and May Help Manage Weight, Study Finds. Eating about one serving a day of beans, peas, chickpeas or lentils can increase fullness, which may lead to better weight management and weight loss, a new study has found.
Are lentils and chickpeas good for weight loss? ›
Which is the best for weight loss: pasta or beans or lentils or chickpeas? Beans, lentils, and chickpeas are better for weight loss than white pasta. This is because the high amount of fiber and protein found in these legumes helps to promote weight loss by keeping you full for longer.
Can you lose weight eating beans and lentils? ›
Eating more lentils may help people maintain a healthy weight or lose weight. Replacing energy-dense (or high calorie) foods with legumes such as lentils can help people prevent or manage obesity and lose weight. Research suggests that regularly eating lentils may help with the management and prevention of diabetes.
Are beans and chickpeas good for weight loss? ›
Due to their high-fiber and protein content, chickpeas are excellent for weight loss diets because they keep you fuller longer and control appetite. A study found that women who ate chickpeas instead of white bread, consumed fewer calories at their next meal.
Do peas chickpeas help you lose weight? ›
Due to the high fiber and protein content, chickpeas are considered to be great for weight loss. It is said to slow down digestion, improve satiety and keep unhealthy calories at bay. All of these factors help in shedding kilos and maintaining a healthy weight.
Is it OK to eat beans and lentils everyday? ›
Studies suggest that regularly eating lentils promotes good health and reduces your risk of chronic diseases such as diabetes, obesity, heart disease and cancer, including breast cancer. The plant-based compounds (polyphenols) in lentils may have especially powerful effects.
Do lentils burn belly fat? ›
Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!
What are the 5 foods that burn belly fat? ›
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan.
How much lentils to eat per day to lose weight? ›
Eating about 3/4 cup (130 grams) each day of these foods known as pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.
Experts found that even a single serving of chickpeas or pulses in a day can help in reducing belly fat and overall weight. This is because Kala Chana or black chickpeas is loaded with dietary fiber, which provides satiety.
Can I eat chickpeas everyday for weight loss? ›
They can help you lose weight
Chickpeas are high in protein and fibre, and low in glycemic index. All this makes chickpeas great for weight loss, as they promote a feeling of fullness. Not to mention, chickpeas also reduce your appetite and can hence help you achieve your weight loss goals.
What is the healthiest way to eat chickpeas? ›
Chickpeas are found in many cuisines. Stir them into soups, stews and pasta dishes, toss in salads or puree for a healthy appetizer.
Are canned peas good for weight loss? ›
Because peas are high in protein and fiber, they can help you feel more satiated after a meal, and therefore aid in weight loss. However, peas do contain more calories than some other vegetables. But peas also pack a ton of other nutrients that often go overlooked.
What are the side effects of chickpeas? ›
5 side effects of eating chickpeas
- Allergic reaction. Some people are allergic to legumes, including chickpeas. ...
- Gastrointestinal problems. Gastrointestinal issues after eating legumes are quite common. ...
- Interference with medications. ...
- Uric acid accumulation. ...
- Kidney stones formation.
Chickpeas May Help Control Your Weight
Because chickpeas are high in fiber, they help you to feel fuller longer. Satiety means you won't overeat, which helps you maintain or lose weight. They're also delicious when they're made into hummus.
How many lentils should I eat a day to lose weight? ›
Eating about 3/4 cup (130 grams) each day of these foods known as pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.
Are lentils and chickpeas low carb? ›
Packed with protein and fiber, beans are a nutritious choice for people on most kinds of diets. However, they and other legumes such as chickpeas and lentils are also high in carbohydrates. Eat them in moderation when on a low carb diet.
