Eating just one serving of pulses everyday could contribute to moderate weight loss and keep it off, a new study suggests.
The study published in The American Journal of Clinical Nutrition shows that people who ate 130 grams (3/4 cup) of pulses every day lost an average of 0.34 kilograms (0.75 pounds) in six weeks, compared with those who did not consume pulses regularly. Although the figure may seem small, the participants were able to lose their weight without reducing their intake of other food. [Read more 7 Foods
That Will Help You Lose Weight]
Researchers said that these high-fiber foods keep people feel fuller for longer period of time, and according to them, 90% of weight loss efforts fail because of hunger and cravings for food.
The lead author of the study is Dr. Russell de Souza, of the Li Ka Shing Inst. at St. Michael's Hospital in Toronto, Canada.
Pulses include beans, peas, chickpeas and lentils. Health benefits of pulses are well documented. They are low in fat and high in protein and fiber. Therefore pulses are considered a good substitute for animal protein and dairy products. Pulses are also high in zinc, iron, folate, phosphorus and numerous vitamins and minerals.
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The latest research is based on a past study by the hospital's Clinical Nutrition Center, which showed that daily consumption of pulses makes participants feel fuller than if they consumed a control diet, and that pulses were a good diet for reducing bad cholesterol.
Dr. de Souza and his colleagues conducted a meta-analysis of 21 clinical trials involving 940 participants.
Each trial was conducted for a minimum of 3 weeks, during which time the weight-loss effects of diets containing dietary pulses were compared with diets that did not.
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Over an average duration of six weeks, the team found that individuals who ate 130 g (3/4 cup) of pulses daily had an average weight loss of 0.34 kg (0.75 lbs) - compared with people who did not eat pulses daily. [Read more Just One Good Breakfast Every Day May Be Enough To Keep Weight Away]
Furthermore, the team notes that the pulse-consuming individuals who experienced weight loss made no other major changes to their diets.
The low glycemic index (GI) of pulses make people feel full for longer period of time, which can result in reduced food intake and weight loss. Low GI means pulses break down and convert into energy at a slower pace.
Dr. de Souza says that although there was little weight loss, the results of this study suggest that having pulses in diet may help lose weight and prevent one from gaining it back after losing it.
Obesity: a quick look
A person is considered obese when his or her body mass index (BMI) is over 30/m2. The range of 25 – 30 kg/m2 is considered overweight. BMI is obtained by dividing the weight of a person by the square of his height.
Obesity is linked with a myriad of diseases and conditions, especially cardiovascular diseases, diabetes, osteoarthritis, sleep apnea, asthma, and certain forms of cancer. Therefore obesity is thought to be responsible for reducing life expectancy.
However, not all obese people may not have these conditions. You are more at risk if you have a family history of these diseases.
It also matters where you weight is. If the weight is mostly around your stomach (apple shape), you’re at greater risk than if the weight is mainly around your buttocks and hips (pear shape).
The United States is facing an obesity epidemic. More than a third (78.6 million) of Americans are obese, highlighting the need for effective weight-loss strategies. In 2008, obesity cost the US around $147 billion. Obesity is known to increase the risk of heart disease, type 2 diabetes, stroke and some types of cancer.
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