Just 130 grams of beans a day are enough to lose weight over a long period of time
Many people try to lose weight. There are a number of ways to lose weight, such as dieting or exercise. Sometimes a simple change of diet is enough. If people eat 130 grams of beans, peas, chickpeas and lentils a day, according to a recent study, this helps them lose weight.
If you are one of those people trying to lose a few pounds, there could be a simple trick to help you achieve your goals faster. Researchers from St. Michael’s Hospital in Toronto have now found that it helps to lose weight if people eat 130 grams of beans, peas or lentils every day. The doctors published the results of their study in the journal "The American Journal Of Clinical Nutrition".
Beans are very filling, so we eat less
It has been known for a long time that eating lots of beans, chickpeas and lentils is healthy and can help us lose weight. These foods are preferred by health-conscious people because they contain a lot of nutrients and are low in fat, explain the doctors from St. Michael’s Hospital. If we eat 130 grams of beans, peas, chickpeas, or lentils a day, this will help prevent obesity. Beans make us feel like we've eaten enough, so this diet keeps us from eating more foods or snacks, says lead author Russell de Souza.
Beans and lentils help you lose weight and lower cholesterol
For their investigation, the researchers from St. Michael’s Hospital analyzed the results of 21 clinical studies in which 940 men and women took part. A single serving of beans a day resulted in subjects losing an average of 0.34 kg over a period of six weeks, the doctors explain. The weight loss was only relatively small, but the results suggest that such a change in diet can help us lose weight. Even more important, however, is that the beans and lentils help keep the weight off, the researchers say. Previous work by scientists in hospitals would have shown that meals with beans, lentils, and peas increased our sense of satiety by about 31 percent. In addition, such foods are also good for our heart because they significantly help lower cholesterol, the experts add.
Lentils, beans and peas are digested slowly and do not cause insulin spurts
Beans, lentils and similar foods have a low glycemic index. Such foods are digested only slowly and they do not cause our hormone insulin to skyrocket, say the doctors. Such flare-ups are caused by foods with a high glycemic index and can then lead to diabetes and weight gain. These foods include white rice, white bread and some breakfast cereals. (as)