The Secret Ingredient That Can Help You Lose Weight

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.

Comment below if you found it helpful, let me know what you think.



Source

Are Chickpeas Good for Weight Loss?

Chickpeas are a nutrient-rich food, providing high amounts of protein, fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine, making them a healthy addition to any diet. They may also help you lose weight, especially if you eat them instead of higher-fat sources of protein like beef or pork.

A Filling Food

When used as part of a reduced-calorie diet, chickpeas and other pulses -- the edible seeds of peas, beans, lentils and similar plants with pods -- can increase feelings of fullness and help you lose weight, according to a study published in "Advances in Nutrition" in November 2010. The increased satiety may be in part due to the high amounts of fiber chickpeas contain, with 12.5 grams, or 50 percent of the daily value based on a 2,000-calorie diet, in each cup. The 14.5 grams of protein in each cup could also help since protein is very filling.

 

Whittle Your Waist

Replacing some of the refined carbohydrates in your diet with chickpeas or other legumes may help you get a smaller waistline. A study published in the "Journal of the American College of Nutrition" in 2010 found that an increased legume consumption of at least two servings per day helped reduce waist circumference in people who were obese even if it didn't increase weight loss compared to the control diet.

Weight Loss Comparison

Diets high in legumes like chickpeas may help you lose more weight than diets that are legume-free and may also improve your blood pressure and cholesterol levels, according to a study published in the "European Journal of Nutrition" in February 2011. You may get the blood pressure and cholesterol benefits even if you don't lose weight, according to the study authors.

 

 

Portion Size Importance

You'll get the best weight-loss results if you eat chickpeas instead of other less healthy foods like meats high in saturated fat or refined grains. However, you still need to watch your portion size since the calories from these legumes add up. Each cup of boiled chickpeas contains 269 calories. To lose weight, you need to eat fewer calories than you burn during your daily activities.

Source
http://www.livestrong.com/article/412908-are-chickpeas-good-for-weight-loss/

Sneaky Meat-Free Proteins #3: Chickpeas

If you’ve never tried hummus, you’re missing out! Not only is it HIGHLY delicious, but it’s one of the best uses of chickpeas.

Chickpeas are an odd legume. They are VERY hard, and it takes hours of cooking to make them edible.

Fun Fact: Remains of chickpeas dating back 7,500 years have been discovered in the Middle East.
For every 100 grams of chickpeas, you get about 19 grams of protein. Compare that to 30 grams of protein per 100 grams of chicken breast, and you can see why chickpeas deserve their place on this list.

 

Aside from the protein, chickpeas offer a lot more benefits:
Loaded with fiber – Fiber improves digestive health, heart health, and prevents blood sugar spikes and crashes.
Rich in manganese – Manganese is needed both for your immune system and the healthy conversion of food to energy.
Provide iron – Iron helps your body produce more red blood cells, which carry oxygen and nutrients. It’s also necessary for pregnant, menstruating, and lactating women.
Contains saponins – Saponins are antioxidants that reduce your risk of breast cancer, minimize menopausal hot flashes, and protect against osteoporosis.

Definitely a good reason to have containers of hummus in your fridge at all times!

 SOURCES 
Resources: http://greatist.com/health/unexpected-sources-protein ,http://www.naturalfoodbenefits.com/display.asp?CAT=2&ID=86
http://hiit-blog.dailyhiit.com/hiit-diet/protein/sneaky-meat-free-proteins-3-chickpeas/