Evidence supporting the use of: Legume (unspecified)
For the health condition: Weight Loss

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Synopsis

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

Legumes, a group that includes beans, lentils, chickpeas, and peas, have scientific support for their role in weight loss and weight management. Numerous clinical studies have shown that regular consumption of legumes can aid weight loss due to several factors. Legumes are high in protein and dietary fiber, both of which promote satiety and reduce overall calorie intake. Randomized controlled trials and meta-analyses have found that diets incorporating legumes lead to modest but significant reductions in body weight and waist circumference compared to control diets.

A 2016 meta-analysis published in the American Journal of Clinical Nutrition analyzed 21 clinical trials and found that eating about one serving (132 grams) of legumes per day resulted in a modest weight loss, even without intentionally restricting calories. The weight loss effect is attributed to the low glycemic index, high fiber content, and ability of legumes to promote fullness.

While legumes are not a magic bullet for weight loss, their inclusion in a balanced diet is widely recommended by health organizations for those seeking to lose weight or maintain a healthy weight. Their regular consumption is associated with improved metabolic health and better weight control outcomes. Thus, the use of legumes for supporting weight loss has a solid scientific foundation, although the magnitude of their effect is moderate.

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