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A Daily Serving of Pulses Leads to Weight Loss Says New Study

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Pulses are pluses for weight loss

A new study shows that it is possible to lose weight without trying, just by eating a daily serving of this one food type.


According to a news release from St. Michael's Hospital in Toronto, researchers have determined that by eating a daily serving (3/4 cup or 130 grams) of “pulses”—non-oil seeds of legumes such as beans, lentils, chickpeas, and dry peas—can result in close to 1 pound of fat lost every 6 weeks without doing any additional dieting.

The study’s results were derived from a meta-analysis of 21 clinical trials involving 940 adult men and women, who the researchers determined lost an average of 0.34 kg (0.75 pounds) over six weeks with the addition of a single serving of the non-oil seed types to their diet. The study and its findings were recently published in the current issue of the American Journal of Clinical Nutrition.

In addition to the weight loss findings, the researchers also revealed that a pulse-added diet also contributes to significant improvement in overall health by reducing the levels of “bad cholesterol” and thereby lowering the risk for cardiovascular disease.

What makes pulses so special is attributed to the fact that legumes make people feel fuller, which likely leads to less calories consumed even though the person may not be actively dieting and trying to curb his or her food cravings—a point made by co-author Dr. Russell de Souza of the Li Ka Shing Knowledge Institute at St. Michaels Hospital.

“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 per cent, which may indeed result in less food intake.” stated Dr. de Souza in the news release.

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The authors of the study concluded their paper with the statement that, “The inclusion of dietary pulses in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect even when diets are not intended to be calorically restricted. Future studies are needed to determine the effects of dietary pulses on long-term weight-loss sustainability.”

For more about the benefits of putting beans into your diet, here is an informative article that discusses how adding legumes to your diet can lead to a healthier state of obesity even if you do not lose weight. Plus, why people with Type 2 diabetes can especially benefit from legumes, which diabetes experts recommend as a great source of a low glycemic index food.


St. Michael's Hospital news release―“Eating beans, peas, chickpeas or lentils may help lose weight and keep it off

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials” American Journal of Clinical Nutrition First published online March 30, 2016; Shana J Kim et al.

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