Next time you're planning your meals, add some black beans, lentils, chickpeas, peas, or navy beans for a delicious and nutritious boost.
- Written by: Tanya Srivastava
- Updated at: Apr 19, 2023 14:46 IST
When it comes to weight loss, there are a variety of strategies and diets that you must have tried. One approach that has gained popularity in recent years is incorporating more pulses into the diet. Pulses are a type of legume that includes beans, lentils, and chickpeas. They are high in protein, fibre, and other nutrients, making them a great addition to any diet.
Let's explore five pulses that can help accelerate your weight loss journey.
1. Black Beans
Black beans are an excellent source of protein and fibre, making them a great option for weight loss. They also contain resistant starch, which has been shown to promote satiety and decrease hunger levels. One study found that adding black beans to a meal increased feelings of fullness and reduced the number of calories consumed later in the day.
Black beans are also rich in antioxidants and other nutrients that can support overall health. They are low in calories and can be used in a variety of dishes, including salads, soups, and tacos.
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2. Lentils
Lentils are another pulse that can help with weight loss. They are high in protein and fibre, which can help you feel full and satisfied after a meal. They also contain complex carbohydrates, which are digested more slowly than simple carbohydrates, leading to a more sustained release of energy.
One study found that adding lentils to a meal reduced calorie intake by 12%, compared to a meal without lentils. Lentils can be used in a variety of dishes, including soups, stews, and salads.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile pulse that can be used in many different dishes. They are high in protein and fibre, making them a great addition to any weight loss diet. They also contain a type of fibre called soluble fibre, which has been shown to reduce appetite and promote feelings of fullness.
Studies have found that adding chickpeas to a meal increased satiety and reduced calorie intake by 12-15%, compared to a meal without chickpeas. Chickpeas can be used in salads, hummus, and curry dishes.
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4. Peas
Peas are a type of legume that are high in protein and fibre. They also contain a type of starch called amylose, which has been shown to promote satiety and decrease hunger levels. Peas are low in calories and can be used in a variety of dishes, including soups, stews, and salads.
Adding peas to a meal reduced calorie intake by 12%, compared to a meal without peas, suggests study. Peas are also rich in antioxidants and other nutrients that can support overall health.
5. Navy Beans
Navy beans are a type of white bean that are high in protein and fibre. They also contain resistant starch, which can promote feelings of fullness and reduce hunger levels. Navy beans are low in calories and can be used in a variety of dishes, including soups, stews, and chilli.
Another study found that adding navy beans to a meal increased satiety and reduced calorie intake by 13%, compared to a meal without navy beans. Navy beans are also a good source of potassium, which can help regulate blood pressure and support heart health.
Hence, incorporating pulses into your diet can be a great way to support weight loss. Pulses are high in protein, fibre, and other nutrients that can promote feelings of fullness and reduce appetite. Adding pulses to meals can also help reduce calorie intake and promote overall health. So, next time you're planning your meals, consider adding some black beans, lentils, chickpeas, peas, or navy beans for a delicious and nutritious boost.
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