Many people avoid them because they are a bit… gassy, so to speak. But they shouldn’t, even if they backdraft as a result (although there are ways to avoid that, too). We will focus briefly on the key to weight control.

Pulses are a great addition to your diet, especially if you are trying to lose – and maintain – your weight. And this is not just a myth – a new study, published in the American Journal of Clinical Nutrition, proves it.

What are pulses

Pulses are legumes with their seeds grow in pods. The best known of them are beans, peas, chickpeas, and lupins. Pulses are an important source of protein, dietary fiber, carbs, and minerals while having no cholesterol, just a very little fat, and sodium.

Aside from their effect on “exhaust gasses”, there is no reason you shouldn’t include them in your daily diet.

What makes pulses so gassy?

It’s their starch content. Beans, peas, and lentils have a type of starch in their composition that resists digestion in the small intestine and is broken down in the large one.

The microbes in the large intestine break this starch down, transforming it into beneficial short-chain fatty acids. The methane is a by-product of their activity.

Bananas rolled oats, pasta and several other plant-based foods have similar resistant starch (and similar effects) to pulses.

Pulses and weight control

According to a fresh review of 21 studies, with over 900 participants, adding up to 130 grams of pulses to your daily diet can make you slimmer and help you keep the weight off. Apparently, one of the effects of consuming pulses is that we feel fuller afterward, which prevents us from reaching out for snacks later.

The review found that people who added a single serving of pulses to their diet have lost an average 0.75 pounds (0.34 kg) over six weeks, without any other dietary intervention.

‘Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think, more importantly, prevent you from gaining it back after you lose it,” lead researcher Dr. Russell de Souza, from St Michael’s Hospital in Toronto, Canada, told the press.

How to avoid bloating and flatulence

Not covered in the study, but an important aspect of eating beans and peas: gasses. They are one of the reasons some people avoid legumes completely. Which they shouldn’t – they are healthy and nutritious, not to mention delicious. These tips might help them reduce the gassy effect.

  • Soak beans overnight in water. This will make it easier to cook and reduce their gas-producing effect. When cooking, replace the soaking water with a fresh one.
  • Cook them with some Kombu seaweed. Its glutamic acid content makes beans more tender and reduces gasses.
  • Cumin, fennel, ginger, summer savory, and other herbs reduce the effect of resistant starches on your gas production.
  • Don’t cook beans in salty water. Add salt at the end of the cooking time.
  • Last, but not least, eat more beans. Your body will adjust to your diet, reducing the effect of resistant starches over time.

-Thanks a lot for reading our article – Are Pulses the Key to Weight Control? Hopefully, you read and enjoy it. Have a good day!