Despite endless efforts nine in ten of us who try to lose weight fail, and it's mostly due to caving into hunger pangs and cravings.
But scientists claim to have finally found the solution to doomed diets - and it lies in beans, peas, chickpeas and lentils.
One serving of pulses increases fullness, eventually leading to better weight management and weight loss, says a new study.
Scientists claim to have finally found the solution to doomed diets in beans, peas, chickpeas and lentils
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.
They found that people who consume one serving of beans, peas, chickpeas or lentils per day felt 31 per cent fuller than those who followed a controlled diet.
The optimum amount of dietary pulses to eat daily for managing and losing weight totals 160g - or just over a typical serving size of 130g (three quarters of a cup).
However only one in ten people actually eat pulses daily - and most of them don't even consume a full portion.
The optimum amount of dietary pulses to eat daily for managing and losing weight totals 160 grams
The review included nine clinical trials that had 126 participants out of more than 2,000 papers screened, report Science World Report. It was published in the latest edition of journal Obesity.
Dr. John Sievenpiper, the study's lead author, said: 'Despite their known health benefits, only 13 per cent eat pulses on any given day and most do not eat a full serving.'
The researchers noted that nearly 90 per cent of weight loss interventions failed, resulting in increase in weight, mostly due to hunger and food cravings.
Identifying the food that helps people feel fuller for longer may help dieters lose weight. Intake of pulses helped people of all ages and BMI feel fuller.
Pulses are also known to be gluten-free; hence, they are an excellent choice for those with gluten intolerance.
They are also a great source of protein and are helpful for those looking to reduce weight, lower cholesterol and manage diabetes.
They have a low glycemic index, meaning they are broken down slowly and can be used to lower or displace animal protein as well as bad fats - such as trans fats found in many processed foods - in a meal.
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.'
To help get you eating pulses daily, here's some delicious recipes
Pink Lady apple, rocket, chickpea and feta salad
Pink Lady apple, rocket, chickpea and feta salad
Serves: 6-8, prep time: 10 mins
Ingredients
3 tbsp sherry vinegar
2 tbsp olive oil
1-2 tsp grated horseradish, to taste
a pinch of caster sugar
salt & freshly ground black pepper
2 tins chickpeas, drained & rinsed
3 large or 4 medium Pink Lady apples,
cored and chopped
140g rocket (2 bags)
a small bunch of mint leaves chopped
200g feta cheese, crumbled
2 tbsp olive oil
1-2 tsp grated horseradish, to taste
a pinch of caster sugar
salt & freshly ground black pepper
2 tins chickpeas, drained & rinsed
3 large or 4 medium Pink Lady apples,
cored and chopped
140g rocket (2 bags)
a small bunch of mint leaves chopped
200g feta cheese, crumbled
Method
In a large bowl, whisk together the sherry vinegar with the olive oil, horseradish and caster sugar. Season to taste with salt and freshly ground black pepper.
Stir through the chickpeas and chopped apple, making sure everything is well coated in dressing. At this point the salad will keep for 24 hours in the fridge.
Once you are ready to serve, lightly toss through the rocket and the mint and pile into a serving dish.
Finally, crumble the feta on top and serve.
Black bean soup with salsa
Serves 4, prep time: 10 mins, cook time: 20 mins
Ingredients
2 plum tomatoes
3 garlic cloves, unpeeled
25g butter
olive oil
1 small white onion, finely chopped
1 tbsp. fresh oregano, chopped
2 fresh bay leaves
1 red chilli, finely chopped,
or 1 tsp. Chipotles en adobo
(from Sainsbury’s or online from The
Cool Chile Company)
sea salt, freshly ground black pepper
2 tins/cartons of black beans, drained
1 litre stock (e.g. Marigold bouillon)
juice of 1 lime
3 garlic cloves, unpeeled
25g butter
olive oil
1 small white onion, finely chopped
1 tbsp. fresh oregano, chopped
2 fresh bay leaves
1 red chilli, finely chopped,
or 1 tsp. Chipotles en adobo
(from Sainsbury’s or online from The
Cool Chile Company)
sea salt, freshly ground black pepper
2 tins/cartons of black beans, drained
1 litre stock (e.g. Marigold bouillon)
juice of 1 lime
Black bean soup with salsa by Dr Alli Godbold
Method
Dry roast the tomatoes and garlic in a heavy based pan until blackened. Remove the skin.
Meanwhile, heat the butter and a tbsp. of oil in a large, heavy based pan and when the butter
foams add the onion and herbs.
foams add the onion and herbs.
Sweat for about 10 mins. and then add the garlic.
Cook for a few minutes before adding the skinned tomatoes and chilli/Chipotles.
Season well with salt and pepper. Cook gently for a few minutes and then add the drained beans, the stock and lime juice. Simmer for about another 10 mins.
Whizz with a hand blender - briefly for a textured soup, longer for a smooth soup.
Pour the soup into bowls, add some salsa.
Part of Alli Godbold's 7 Day Low GI Kick Start Plan for YorkTest
Warm salad of tenderstem broccoli and chickpeas
Serves: 4, prep time: 5-10 mins, cooking time: 5 mins
Tenderstem broccoli has mild, yet vibrant flavours, providing a wonderful cooking canvas for any flavour
Ingredients
2 tbsp olive oil
1 tsp cumin seeds
1 clove garlic, thinly sliced
1-2 small red chillies, finely chopped
200g Tenderstem broccoli, cut into whole florets and slice the stems cut into diagonal spears
200g chickpeas boiled/canned
1 medium red onion, thickly sliced
1 medium red pepper, cut into julienne
2 tbsp limejuice
Sea salt & black pepper
A handful of chopped coriander
1 tsp cumin seeds
1 clove garlic, thinly sliced
1-2 small red chillies, finely chopped
200g Tenderstem broccoli, cut into whole florets and slice the stems cut into diagonal spears
200g chickpeas boiled/canned
1 medium red onion, thickly sliced
1 medium red pepper, cut into julienne
2 tbsp limejuice
Sea salt & black pepper
A handful of chopped coriander
Method
Heat oil in a non-stick wok, sauté cumin seeds and garlic to translucent, and add red chilli and broccoli and sauté for 1 minute. Add chickpeas, onion and red pepper.
Sauté for 30 seconds and remove from heat and add limejuice and correct the seasoning with salt and pepper. Toss through the coriander and serve immediately.
Energy wrap with slow releasing carbs to keep you going
Energy wrap with slow releasing carbs to keep you going
Serves: 1, prep time: 5 mins
Ingredients
1 wrap, such as the Wheat and White Mission Deli
75g drained tinned Puy lentils with 1/2 tsp concentrated vegetable stock added
40g frozen soya beans
1/4 an apple (Pink Lady) finely diced, or pomegranate seeds
1tsp extra virgin olive oil
15 fresh mint leaves, washed and finely chopped
Zest of 1/4 lemon
1/2 - 1tsp lemon juice
Black pepper to season
75g drained tinned Puy lentils with 1/2 tsp concentrated vegetable stock added
40g frozen soya beans
1/4 an apple (Pink Lady) finely diced, or pomegranate seeds
1tsp extra virgin olive oil
15 fresh mint leaves, washed and finely chopped
Zest of 1/4 lemon
1/2 - 1tsp lemon juice
Black pepper to season
Method
Put the cooked Puy lentils in a bowl and cook the frozen soya beans in water for 3 minutes and drain. Add to the bowl.
Peel and very finely dice the apple and add to the bowl.
Add the remaining ingredients and stir until mixed.
Place the mix in your wrap. Fold up and enjoy!
Read more: http://www.dailymail.co.uk/femail/article-2718791/Going-diet-Eat-lots-pulses-Beans-peas-chickpeas-lentils-fuller-help-managing-losing-weight-heres-recipes-started.html#ixzz39jdGTiqa
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