A new study has revealed that if you want to start losing weight that you need to be eating pulses daily.
Now, pulses are beans, peas, chickpeas and lentils, which according to the study published in The American Journal of Clinical Nutrition will result in “modest weight loss”.
What occurred in the study?
In the study undertaken at St. Michael’s Hospital in Toronto, Canada, more than 900 adult men and women were asked to consume three quarters of a cup of pulses every day. This is 130 grams of pulses daily.
At the end of the 6 week study the volunteers experienced an average weight loss of 0.34 kilograms or 0.75 pounds.
This may seem like a small amount, but you must remember that no extra effort (no diet or additional exercise) was used to experience these results.
Lead researcher Dr Russell de Souza had this to say about the results:
“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.”
How are pulses good for weight loss?
The reason why pulses were so good for weight loss is that they have a low glycemic index, which means that once eaten they are not quickly broken down.
This has a few benefits. Firstly as they are broken down slowly you will stay fuller for longer.
And secondly, foods that are broken down quickly (high glycemic index foods) will cause your blood sugar levels to spike. As your blood sugar levels subsequently crash, you will start to experience food cravings.
These cravings will not occur with low glycemic index foods like pulses.
How can pulses aid long-term weight loss?
Dr de Souza has stated that around 90% of all diets fail, often due to hunger cravings, yet pulses could help reduce these food cravings:
“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31%, which may indeed result in less food intake.”
So, perhaps it is time for you to start adding a few pulses to your daily diet. There is proof that eating this type of food can help with weight loss even without additional effort. Just imagine the results with a few additional changes to your diet and a little exercise.