Evidence supporting the use of: Legume protein
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Legume protein is increasingly recognized in scientific literature as a beneficial dietary component for weight loss and weight management. Several clinical studies and meta-analyses have found that diets high in legume protein—sourced from beans, lentils, chickpeas, and peas—can promote satiety, reduce overall calorie intake, and support fat loss. The primary mechanisms proposed include the high fiber and protein content of legumes, both of which are known to promote fullness and reduce appetite. Additionally, legume proteins have a lower energy density compared to animal proteins, which means larger portions can be consumed for fewer calories. A 2016 meta-analysis in Obesity concluded that regular consumption of pulses (a category that includes most legumes) leads to modest but significant weight loss even when diets are not intentionally calorie-restricted. Other studies have shown that substituting animal protein with legume protein can improve body composition and metabolic health markers associated with obesity. However, while the evidence supporting legume protein for weight loss is promising and growing, it is not as robust as for some other interventions, and most studies recommend legumes as part of a balanced, calorie-controlled diet rather than as a stand-alone solution. Overall, the use of legume protein for supporting weight loss is based on scientific evidence, with a moderate level of support.

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