Can't seem to stop snacking? New research may yield a solution: Eating a single serving a day of beans, peas, chickpeas, or lentils can increase fullness, potentially leading to weight loss, according to a new study published in Obesity.
Researchers from St. Michael's Hospital Clinical Nutrition and Risk Factor Modification Centre reviewed nine clinical trials involving 126 participants. They found that people felt 31 percent fuller after eating an average of 160 grams (just more than a cup) of dietary pulses—dried seeds that are part of the legume family—compared to those who didn't eat them.
Behold, the power of the pulse: Researchers say that besides having a low glycemic index, meaning they're digested slowly, these foods are high in protein and fiber, both of which are linked to long-lasting fullness and weight loss. What’s more, researchers note that pulses can be used in place of higher-fat animal proteins, which could also aid in weight loss.
While it’s worth noting that the research was funded in part by a grant from Pulse Canada, the country’s national pulse industry association, the study’s findings back up previous research that has shown that beans, peas, chickpeas, and lentils can aid in weight loss.
Ready to get your pulse on? Researchers suggest serving yourself at least 3/4 cup (or 130 grams) of the legumes a day. Bonus: That can totally count toward your five veggies a day.
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