Looking to lose weight? Legumes are an ideal food to include in a healthy, balanced diet for weight loss and to keep the weight off in the long term. People who eat legumes regularly are less likely to be overweight and more likely to have a healthy waistline.
What makes legumes an important part of a healthy diet for weight loss?
Did you know legumes contain protein? This makes them a perfect way to add variety to a higher protein diet for weight loss. Diets higher in protein have been shown to be an effective way of losing weight as they prevent you overeating less nutritious foods. Just remember not to cut all the carbohydrate out or it won’t be a balanced diet. For more information on higher protein diets see our page on weight loss.
High in Soluble Fibre and Resistant Starch
Just like fruit and vegetables, legumes are a great source of soluble fibre. Soluble fibre is important for keeping you feeling fuller for longer and helping resist the urge to snack on foods between meals that are not as nutritious. Legumes also contain ‘resistant starch’ which is a type of carbohydrate that is not absorbed but instead feeds the good bugs in the bowel, which is thought to suppress the appetite for longer.
Low Glycemic Index
Most legumes are low GI, and eating legumes helps to lower the GI of your whole diet, giving you sustained energy and helping to keep you from getting hungry between meals.
Getting bang for your buck is important when you’re on a weight loss diet and the foods you eat need to be full of nutrients. This makes legumes ideal as they are a great package of vitamins, minerals and other nutrients including B-group vitamins (especially folate), iron, zinc, calcium and magnesium.
GLNC recommends all Australians, especially those trying to lose weight, enjoy legumes 2 – 3 times a week for a healthy diet and to reduce risk of disease.