Pulses Confirm Their Slimming Virtues
Beans, peas, lentils … make it easier to satiate and eat less afterwards.
Beans, lentils, peas … pulses are rich in fiber, provide vegetable proteins, have a low glycemic index, which gives them many health benefits. Recent studies show their interest for the line, but also for the environment.
More filling than meat
To lose weight or prevent age-related muscle loss, it is often recommended to consume protein. But, is it better to eat animal or vegetable proteins? From an environmental point of view, the answer is clear: animal husbandry produces 30 times more greenhouse gases than vegetable growing. And from a health point of view?
A study by the University of Copenhagen looked at the issue. In Denmark, adults consume about 137 grams of red meat and meat products daily for legume intake around only 7 grams. This lack of appetite for legumes is explained both by fears of intestinal discomfort and cultural reasons.
43 healthy young men of normal weight ate three different meals, based on patties containing dried vegetables (beans / peas) or meat (veal / pork). There was a meal rich in proteins of pork and veal (19% protein energy, 53% carbohydrate, 6 g fiber per 100 g), a meal rich in proteins of legumes (19% energy Protein, 53% carbohydrates, 25 g fiber per 100 g), and a low-protein meal rich in legumes (9% protein energy, 62% carbohydrate and 10 g fiber per 100 g).
A meal rich in legume proteins reduced appetite and allowed more satiety than other meals. When the participants ate a high-protein meal with beans and peas they consumed 12% less calories at the next meal compared to eating the meat meal. For Anne Raben, author of this article, “the protein-rich meal of legumes contained much more fiber than the high-protein meal of pork and veal, which probably contributed to the increase in the feeling of satiety. “
The dishes made with dried vegetables such as beans and peas are therefore more satisfying than dishes made of meat. If we add the differences in environmental impact, there is much to be gained from eating vegetable proteins.
A Canadian study shows that a daily serving of beans, peas, chickpeas or lentils allows people who want to diet to lose weight. In this study, scientists looked for clinical trials of more than three weeks comparing diets including pulses with diets without added pulses. They analyzed a total of 21 clinical trials that included 940 adult men and women.
Results: Without changing anything in their lifestyle, people who ate one serving per day of pulses lost an average of 340 g. This loss of weight was certainly slight but significant. Results from six clinical trials also suggest that consumption of dried vegetables reduces the percentage of fat in the body. Also, including dried vegetables in your diet can be a good strategy for losing weight and fats.They allow a slight decrease in weight without restricting caloric intake.
Marlene D. Kristensen, Nathalie T. Bendsen, Sheena M. Christensen, Arne Astrup, Anne Raben.Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study. Food & Nutrition Research, 2016; 60 (0) DOI: 10.3402 / fnr.v60.32634
Kim SJ, de Souza RJ, Choo VL, Ha V, Cozma AI, Chiavaroli L, Mirrahimi A, Blanco Mejia S, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ, Sievenpiper JL. Effects of dietary pulse on the body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 Mar 30. pii: ajcn124677.