Another compelling argument to eat beans

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Another compelling argument to eat beans
Another compelling argument to eat beans
Anonim

At the beginning of the year, we wrote about the hottest food and exercise trends this year, and leguminous vegetables seem to be playing an increasingly important role in the diets of many. This may also be due to the fact that ENSZ declared 2016 as the international year of legumes, and the fact that, according to experts, a daily portion of beans, peas, eating lentils, chickpeas or other legumes is enough for moderate weight loss, reports Science Daily.

shutterstock 389116651
shutterstock 389116651

Dr. And according to the research of Russell de Souza and his team, ¾ cup per day (approx.130 grams) of leguminous vegetables contributes to slow but sure weight loss. The study, published in the March issue of The American Journal of Clinical Nutrition, is the result of a systematic review of clinical studies on the effects of consuming legumes. The authors of the meta-analysis observed changes in the body weight of 940 adults who participated in 21 previous clinical trials. During a six-week period, the participants' diet was changed so much that they included a portion of leguminous vegetables per day, and it turned out that as a result, the subjects lost an average of 0.34 kg of body weight.

Sustained success

“90 percent of weight loss methods fail because of hunger and cravings. And our latest study only confirms our previous findings, according to which leguminous vegetables increase the feeling of fullness by 31 percent, thanks to which the total daily calorie intake will be more moderate, explains Dr. Russel de Souza, a researcher at the Li Ka Shing Institute of Science in Canada and lead author of the study.

„Even though the weight loss is small, our results indicate that simply including some leguminous vegetables in the diet contributes to a he althy and reasonable weight loss, and what is perhaps even more important, helps to keep the lost kilos even after the diet let's see, added dr. Souza. So, if you want to achieve lasting results without starving yourself, then eat beans, peas or make hummus from chickpeas every day.

shutterstock 226518142
shutterstock 226518142

You can lose weight without sacrifices

Fibers are carbohydrates of plant origin that not only stabilize blood sugar levels and reduce the risk of obesity or chronic diseases, but also have a good effect on our metabolism and ensure the smooth digestion of food. In addition to the high fiber content, the low glycemic index is also a compelling argument for the consumption of leguminous vegetables. A low GI means that the given food breaks down slowly during digestion, and the feeling of fullness lasts longer. On the other hand, since they can also be used excellently as a source of protein, legumes are also perfect for reducing the consumption of animal protein and harmful trans-fatty acids during one meal.

And that's not all

Harvard University researchers - testing the Mediterranean diet - found a 12 percent lower risk of cancer in subjects who ate less red meat and more beans, peas or lentils.

According to a previous meta-analysis, eating a portion of leguminous vegetables a day reduces the level of "bad cholesterol" by 5 percent, which reduces the chance of developing cardiovascular diseases.

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