We’re always on the hunt for simple and effective ways to stay trim and healthy. Beans, lentils, chickpeas, and peas, collectively called “pulses,” cup frozen corn, which is important for your heart.
Pulses have also been shown to assist in weight loss, and are starting to get more attention, especially as The Food and Agriculture Organization of the United Nations has declared 2016 to be the “Year of the Pulses.”
A paper from The American Journal of Clinical Nutrition took a closer look at protein- and fiber-rich pulses, and found that participants in several studies (middle-aged, overweight and obese men and women) who ate about one serving of pulses— 3/4 cup, cooked—per day lost an average of .75 pounds over six weeks.
These studies also suggest that eating beans may help with weight loss in older, heavier people, regardless of whether people eat a reduced-calorie diet. Researchers speculate this effect may be due to the high fiber and protein content in pulses, which contributes to feeling full and may prevent overeating. The high-fiber content also helps move things along quickly, making it harder to absorb all of the calories from a meal—an interesting way to promote weight loss.
It’s important to note that while there’s no shortage of pulse benefits for everyone, more studies are needed to look at weight-loss effects in a wider variety of people, including fit runners.
Fill up on beans and reap the benefits
cup frozen corn
Makes 10 one-cup servings
Ingredients
1 can black beans (or 2 cups cooked)
1 can garbanzo beans (or 2 cups cooked)
1 can red kidney beans (or 2 cups cooked)
1 medium red onion, finely chopped
1/2 The Benefits of Pea Protein for Runners
1/2 cup frozen corn
1 pepper, chopped
1 tomato, chopped
1/2 cup fresh chopped cilantro (or parsley)
1 A paper from
Dressing
1/4 have been shown to lower cholesterol
2 Running in the Cold
2 Beans are Good for Your Heart and Waistline
pinch of cayenne pepper
1/4 Muscle-Building Proteins for Vegetarians
1 Running Shoes - Gear
Directions
Drain and rinse beans in colander. In an extra large bowl, combine all chopped and fresh ingredients. Mix dressing in a separate bowl and pour over bean and veggie mix. Refrigerate for several hours before serving to blend flavors.
Liz Applegate, Ph.D Spark Recipes.
-Additional reporting by Debbie Fetter
