Scientists have found that adding 130 grams of cooked legumes to your daily menu not only aids in weight loss, but also reduces LDL cholesterol levels (bad cholesterol) in the blood by 5%.
One of the extensive six-week studies involving hundreds of people showed that participants lost an average of 340 grams of body weight without changing their other eating habits. Legumes are powerful allies in the battle against excess weight, as they increase the feeling of fullness by about 31%. This means that we feel full longer after a meal and consequently eat less of other, often less healthy foods.

What are legumes and why are they so beneficial?

Legumes include beans, lentils, chickpeas, peas, and fava beans. They are rich in fiber, protein, and slow-digesting carbohydrates, which helps stabilize blood sugar levels and reduce hunger cravings. In addition, they contain a variety of micronutrients like iron, magnesium, and folic acid that are crucial for our health.

Legumes and weight loss - how do they work?

• Long-lasting satiety
  Due to their high fiber and protein content, legumes slow down digestion and keep us full for longer.
  
  
• Low glycemic index
  This means they do not cause rapid spikes in blood sugar, reducing the desire for sweet snacks.
  
  
• Boosting metabolism
  The protein in legumes contributes to higher calorie expenditure, as the body uses more energy to digest them.
  
  
• Reducing fat accumulation
  Some studies have shown that regular consumption of legumes can reduce fat deposition, especially around the belly.

How many legumes should you consume?

Scientists recommend consuming about 130 grams of cooked legumes per day, which is roughly equivalent to half a cup. This can be in the form of soups, salads, or side dishes.

Additional benefits of legumes

• Lowering cholesterol
  Several studies have shown that regular consumption of legumes lowers LDL cholesterol levels, which are associated with cardiovascular diseases.
  
  
• Supporting gut health
  The fiber in legumes promotes the activity of beneficial gut bacteria.
  
  
• Great meat alternative
  The proteins in legumes are an excellent alternative for people looking to reduce their meat intake.

How to incorporate legumes into your diet?

• Add them to salads: Lentils or chickpeas are excellent in fresh salads.
  
  
• Prepare soups: Bean and lentil soups are nutritious and filling.
  
  
• Use them in sauces and side dishes: Add peas or beans to rice or pasta dishes.
  
  
• Make hummus: Chickpea spread is a great healthy snack.

Legumes are incredibly nutritious foods that help with weight loss, improve heart health, and regulate blood sugar levels. By regularly incorporating them into your diet, you can achieve long-term health benefits without major lifestyle changes.