Is chickpea dietary? Does chickpea aid weight loss? |

In this article you will learn, among others:

  • Is chickpea good for weight loss?
  • Can you eat beans on a diet?
  • Can you eat chickpeas on a diet?
  • Do legumes support weight loss?
  • How to eat more pods?

Is chickpea good for weight loss?

The group of legumes includes beans, peas, broad beans, which have been present on our tables for a long time, but also lentils, chickpeas, soybeans and fodder lupins. Their characteristic feature is high protein content, from 7 percent in broad beans and green peas to 35 percent in soybeans. In addition, there is quite a lot of fat in soybeans (about 20 percent), in the rest there is not much, but carbohydrates predominate (about 60 percent, except for green peas and broad beans where about 15 percent). They are also rich in calcium (beans 163 mg / 100 g), magnesium (soybeans 216/100 g) and potassium (lentils 874 mg / 100 g). They have a low glycemic index due to the fact that they are slowly digested. They also help lower blood cholesterol levels.

Can you eat beans on a diet?

FAO (Food and Agriculture Organization of the United Nations) distinguished a group of vegetables, giving them the term ‘pulse’, from which dry seeds are obtained. It excludes legume beans or green peas, but also oilseeds (peanuts, soybeans) and fodder plants (lupins, alfalfa). This group therefore consists of dry legumes, rich in vegetable protein and low in fat.

Can you eat chickpeas on a diet?

Researchers from Canada focused on this group of vegetables, analyzing reports from 21 clinical trials, lasting at least 3 weeks, comparing the effects of a diet with pulses and without their addition to the reptile. The meta-analysis included 940 men and women, mostly middle-aged, with a median BMI of 30,2. The share of pods in the diet ranged from 80 to 278 g per day, and the median content in the daily menu was 132 g. In the analyzed studies, there were both diets with an energy deficit aimed at weight loss, as well as normocaloric diets. The results were posted on March 30.03.2016, XNUMX in The American Journal of Clinical Nutrition. 

Do legumes support weight loss?

It turned out that in the case of people who consumed beans, peas, lentils or chickpeas, there was a statistically significant decrease in body weight. Overall, for all legume diets, it was at a level 0,34 kg after 6 weeks. In the case of the normocaloric diet, the decrease was on average 0,29 kg, and in the case of the slimming diet, 1,74 kg. Several studies also found a link with the consumption of ‘pulse’ and body fat content (a decrease of 0,34% on average). Dr. Russell de Souza, a scientist from St. Michael’s Hospital in Toronto and lead author points out:

Although the weight loss was small, our results suggest that having legumes in your diet can help you lose weight and, more importantly, it protects you from gaining weight again.

This may include connection with the fact that legumes allow you to saturate for longer. In the case of people on a slimming diet, the feeling of hunger is a common problem, which ultimately leads to snacking.

How to eat more pods?

This news is very optimistic. It turns out that the mere introduction of pods without any other restrictions may allow you to lose weight and burn fat, but how to add cup of beans or lentils to your diet every day? The obvious choices are beans in tomato sauce or pea soup, but it is worth trying to experiment with, for example, baked goods. You can find some interesting suggestions in the article by nutritionist Justyna Piechocka ‘Pod-based cakes’. Bread spreads are also a very tasty and interesting idea. For some inspiration, check out ’10 Breakfast Toothpaste Ideas’. In turn, for the next dinner you can use the following recipe for treatment with lentils.

Recipe for a treatment with lentils

Ingredients:

1 carrot, 1 onion

1 green pepper, 1 red pepper, 1 yellow pepper

¾ cup of lentils, 1 can of tomatoes

garlic, allspice, bay leaf, hot pepper, salt, pepper

1 tablespoon of oil

Execution:

  1. Chop the onion and garlic. Get in oil for a while.
  2. Cut the carrots into slices and the peppers into strips. Add to the onion and pour water over it.
  3. Add lentils, bay leaf, allspice and hot peppers to your vegetables. Cook until tender.
  4. At the end of cooking, add canned tomatoes. Cook until it thickens.
  5. Serve with rice, groats or dumplings (steamed dumplings).

The photo comes from flickr.com

Do you eat legumes? What are your favorite dietary chickpea recipes? What dietary meals with beans do you recommend?

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