Eating full and still losing weight? A recent Canadian review promises: With legumes that’s actually possible!Sliminng Whit Legumes.
Beans, peas, chickpeas and lentils – short legumes – can contribute to a moderate weight loss . This is shown in a recent review by the Li Ka Shing Knowledge Institute of St. Michael’s Hospital in Ontario, Canada. The analysis of 21 clinical studies yielded a data pool of 940 men and women.
- The result: In the trial participants, a portion of about 130 grams of legumes per day resulted in an average weight loss of 0.34 kilos – in a trial period of six weeks.
- Just under half a pound: At first, that does not sound like much, but it becomes relevant when you know that participants were not encouraged to reduce other foods. And extrapolated on the year you come with the legume consumption then on the quite significant weight loss of about 2.5 pounds!
“This new study fits in well with one of our earlier work,” explains Dr. Russell de Souza, head of the study.
In a previous paper, scientists at St. Michael’s Hospital concluded that pulses can increase satiety by a whopping 31 percent.
In addition, says de Souza, many reduction diets would fail due to hunger and food cravings. A problem for which legumes could provide an effective solution.
Although weight loss was low, our findings suggest that scheduling a serving of legumes a day can help you lose weight, and – in our opinion, more importantly – also protect you from re-gaining weight after you once lost weight.
Legumes Reduce Cholesterol Levels
A recent review also showed that a serving of beans, peas, chickpeas or lentils can significantly reduce “bad” LDL cholesterol by about five percent per day.
An elevated cholesterol level is an important risk factor for cardiovascular diseases in addition to obesity.
Small Goods: Legumes
Lentils, peas and beans are among the best-known legumes. But the big stars of vegetarian and vegan cuisine such as chickpeas, soybeans and lupines are also part of the legume family.
They are all a great source of protein with a high biological value – plus vitamins and minerals like iron or zinc. Their complex carbohydrates and abundant fiber make the blood sugar rise only slowly.
Edible legumes are only cooked. Raw beans and chickpeas z. As contain phasin – a harmful glycoside, which is destroyed by cooking but. The cooking water should be poured away after cooking.