Eating a bowl of dietary pulses daily can help in weight management by avoiding overeating, a new study finds.
Many people have weight issues because they tend to overeat. Experts say that this could be because what they eat daily doesn't give them a sense of fullness, which leads to them consuming more food in a day. Researchers from St. Michael's Hospital have come up with a potential solution for this problem. According to them, eating a bowl of dietary pulses daily increases the feeling of fullness and can help in weight management.
For the study, they reviewed nine clinical trials involving 126 participants out of more than 2,000 papers screened. They found that people felt 31 per cent fuller after eating on average 160 grams of dietary pulses compared with a control diet.
Explaining the mechanism behind this, the researchers said that pulses have a low glycemic index which means that they're broken down very slowly by the body. It is also used to reduce animal protein and "bad" fat present in various food items.
Pulses are a great source of protein. This means they can be particularly important for people who do not get protein by eating meat, fish or dairy products.
However, pulses can also be a healthy choice for meat-eaters. You can add pulses to soups, casseroles and meat sauces to add extra texture and flavor. This means you can use less meat, which makes the dish lower in fat and cheaper.
Pulses are a good source of iron. They are also a starchy food and add fiber to your meal. The fiber helps lower blood cholesterol. They are often bought in tins. If you buy tinned pulses, check the label and try to choose ones that has no added salt or sugar.
Pulses count as one of your five recommended daily portions of fruit and vegetables. One portion is 80g, which is equivalent to around three heaped tablespoons of cooked pulses.
A recent study also found that eating on average one serving a day of beans, peas, chickpeas or lentils can also reduce "bad cholesterol" by five per cent, which lowers the risk of cardiovascular disease.
The study was funded by Pulse Canada and the Canadian Institutes for Health Research. Findings were published in the August issue of the journal Obesity.
