A meta-analysis was recently published that compared the weight loss impact of diets containing legumes to diets without them. Data from 21 trials were included. For those of you not familiar with them, examples of legumes are black beans, pink beans, pinto beans, lentils and hummus. Diets containing legumes reduced weight by .75 lbs. The average duration of the trials was 6 weeks. American Journal of Clinical Nutrition 2016; 103:1213-23.
Take Home Message
Legumes are an
extremely healthy dietary choice and it looks like they may be particularly
good for your waistline. An extra three-quarters of a pound lost in 6 weeks may
not sound like much, but if you kept it up for a year, this little habit can
have a very nice impact on your weight.
Legumes are high
in protein and fiber, which tend to promote satiety. They are also low glycemic
and tend to promote a stable blood sugar. This may also act to decrease hunger
and food intake. The subjects in the
studies included in this analysis averaged one serving of legumes per day. Black beans, pink beans, pinto beans, lentil
soup, and hummus are just a few ways to get legumes into your diet, which is a
great idea if you are looking to improve your health and your weight.
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