Posted on Feb 05, 2016, 6 a.m.
A serving a day of beans, peas, chickpeas or lentils can increase fullness.
Beans, peas, chickpeas and lentils have a low glycemic index, and can serve to replace animal protein and trans-fats in the diet. John Sievenpiper, from St. Michael's Hospital (Canada), and colleagues completed a meta-analysis of nine clinical trials involving 126 subjects, assessing self-reported levels of fullness (satiety) when consuming a diet including beans, peas, chickpeas or lentils. Data analysis revealed that one serving daily of beans, peas, chickpeas or lentils can increase fullness, However, these foods had little impact on “second meal food intake” – the amount of food someone eats at his or her next meal.
Siying S. Li, Cyril W.C. Kendall, Russell J. de Souza, Viranda H. Jayalath, Adrian I. Cozma, Vanessa Ha, John L. Sievenpiper, et al. “Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials.” Obesity, August 2014, pp 1773-1780.