Intake of Dietary Pulses Helps in Managing Weight

One serving of dietary pulses increases fullness, eventually leading to better weight management and weight loss, a new study reveals.

The researchers at the St. Michael's Hospital Clinical Nutrition and Risk Factor Modification Centre conducted a systematic review and meta-analysis of available clinical trials and found that people who consume one serving of beans, peas, chickpeas or lentils per day felt 31 percent fuller than those who followed a controlled diet. Also, 160 grams of dietary pulses helped in managing and losing weight.

The review included 9 clinical trials that had 126 participants out of more than 2,000 papers screened.

Dr. John Sievenpiper, the study's lead author, said: "Despite their known health benefits, only 13 per cent of Canadians eat pulses on any given day and most do not eat a full serving, which is 130 grams or ¾ cup."

Pulses are also known to be gluten-free; hence, they are an excellent choice for those with gluten intolerance. They are a great source of protein. Also, they are great for those looking to reduce weight, lower cholesterol and manage diabetes. They have a low glycemic index, meaning they are foods that break down slowly and can be used to lower or displace animal protein as well as bad fats like trans fat in a meal.  

The researchers noted that nearly 90 percent of weight loss interventions failed, resulting in increase in weight, this is mostly due to hunger and food cravings. Identifying the food that helps people feel fuller for long may help them in losing weight. Intake of pulses helped people of all ages and BMI feel fuller.

Dr. Sievenpiper said, "Although the analysis found pulses had little impact on "second meal food intake," the amount of food someone eats at his or her next meal, these findings support longer term clinical trials that have shown a weight loss benefit of dietary pulses. Another bonus from eating pulses is that they are Canadian crops. That means eating local, being more sustainable and receiving many health benefits."

The finding was published in  journal Obesity.