We’ve all heard that legumes such as pinto
beans, chickpeas and lentils are good for us. Now there is stronger evidence
that legumes can help control appetite, reduce cravings and promote weight
loss.
Researchers at the Institute of Nutrition and
Health Food at Tongji University studied the effects of α-galacto-oligosaccharides
(α-GOSs), a prebiotic derivative of legumes, on appetite, fat loss and
inflammation in 88 healthy, overweight adult subjects. Individuals were
randomly divided into four groups -- a control group that received a placebo, or
one of three treatment groups, each receiving different doses of α-GOSs. The
doses contained similar amounts of α-GOSs found in ¾ - 2 ¼ cups of beans. The participants
drank 250 mL of oolong tea twice per day for two weeks. The treatment group’s
tea contained the specific dose of α-GOSs, while the control group drank a
placebo tea containing dried glucose syrup. The participants' appetites were
measured before and after meals using a visual analog scale that rated hunger,
fullness, satiety, desire to eat and prospective consumption. Food intake and
measures of fat loss were recorded. Markers of inflammation and levels of
abdominal discomfort were also measured.
The researchers found that those who received
the α-GOSs had significantly higher levels of satiety and fullness that lasted up to four hours, as well as significantly lower levels of hunger, desire
to eat and prospective future consumption of food. In addition, the gut biome
of the treatment groups had significantly increased in numbers of
Bifidobacteria, a beneficial type of bacteria associated with promoting a
healthy weight. Markers of inflammation were significantly lower in the
treatment groups as well, and the treatment was well-tolerated by the
participants.
Bottom line:
We may one day see effective treatments for obesity using α-GOSs in
supplement form. But who needs a supplement when you can get α-GOSs from your
food? Enjoying ½ to one cup of legumes per day may help regulate appetite and
shift the gut biome toward one that supports healthy weight maintenance.
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