Struggling with a few extra pounds and looking for a simple way to shed the extra weight? A new study says eating a diet of beans, chickpeas and lentils can assist dieters to feel more full, and as result, drop a few unwanted pounds in the process. According to a story on UPI, eating a regimen that includes these foods has also been shown to lower the levels of “bad” LDL cholesterol.
The new study analyzed data from 21 clinical trials for the group of foods known as “pulses,” according to study lead author Russell de Souza, a researcher 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,” said de Souza in a press release provided by the hospital.
The team of researchers also noted this group of foods also have a low glycemic index, and the break down slowly during the digestive process, making them a fitting substitute for animal protein and unhealthy fats.
The researchers, looking at older studies that show people eating pulses feel more full at mealtimes, asked the participants to eat one serving, about three-quarters of a cup, of pulses each day. Over a period of six weeks, the 940 adults involved in the study, lost an average of 0.75 pounds, without making any focused efforts to avoid any other types of foods.
De Souza credits the weight loss to the pulses increasing the feeling of being full, which he says increased by 31 percent in the participants, resulting in less food intake. De Souza added the findings were in line with earlier studies that found eating beans, lentils and other pulses led to similar feelings of fullness.
Most experts were not surprised at the findings. Antonella Apicella, an outpatient dietitian at Lenox Hill Hospital in New York City, remarked the study supported the notion that foods such as these may also reduce body fat, thereby contributing to weight loss, even without the caloric restrictions.
Results of the study were published in the March 30 edition of The American Journal of Clinical Nutrition.