If you are looking for new ways to support your weight loss journey, you may want to consider incorporating legumes into your diet. That's because a 12-week clinical trial
has found that consuming legumes can lead to weight reduction.
Legumes, also known as pulses, are a type of food that includes beans, lentils, chickpeas, and peas. They are known for their high protein and fiber content and have been linked to numerous health benefits, including weight loss. However, strong clinical trials advocating the beneficial effects of legumes in weight loss are limited.
To rectify this, a clinical trial investigated the relationship between consuming legumes and weight loss and found that the hormone adiponectin and the biomarker 8-epi-PGF2α may be key factors in this relationship.
The clinical study was a 12-week-long clinical trial. It involved 400 overweight participants with a BMI ≥ 25 kg/m2. They were randomly assigned to either a legume group or a control group. The legume group was instructed to replace one-third of their rice consumption with legumes three times per day as a carbohydrate source while the control group was instructed to maintain their usual diet. The primary outcome measure was weight loss at 2 weeks.
The results of the clinical trial showed that the legume group lost significantly more weight than the control group, with an average weight loss of 2.87 kg compared to 0.17 kg in the control group. This is an important finding, as even a modest amount of weight loss can have significant health benefits.
Additionally, the clinical study demonstrated that the levels of good cholesterol increased while the levels of glucose, insulin, and insulin-resistance decreased in the group that consumed legumes.
But what is it about legumes that makes them so effective for weight loss? The researchers looked at two biomarkers that may play a role: adiponectin and 8-epi-PGF2α.
Adiponectin is a hormone that is produced by fat cells and plays a role in regulating glucose and lipid metabolism. Low levels of adiponectin have been linked to obesity and other metabolic disorders. The study found that the legume group had a significant increase in adiponectin levels compared to the control group. This suggests that consuming legumes may improve adiponectin levels, which could in turn lead to weight loss.
The other biomarker studied was 8-epi-PGF2α, a marker of oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, and has been linked to a range of health problems, including obesity. The study found that the legume group had a significant decrease in 8-epi-PGF2α levels compared to the control group. This suggests that consuming legumes may reduce oxidative stress, which could also contribute to weight loss.
This clinical trial
provides evidence that consuming legumes may be beneficial for weight loss in overweight individuals. It also states that adiponectin and 8-epi-PGF2α may have crucial roles in this weight loss journey. Thus, incorporating legumes into your diet may be a simple and easy way to potentially promote weight loss and improve overall health.