Pulse Consumption, Satiety, and Weight Management

Abstract

The prevalence of obesity has reached epidemic proportions, making finding effective solutions to reduce obesity a public health priority. One part of the solution could be for individuals to increase consumption of nonoilseed pulses (dry beans, peas, chickpeas, and lentils), because they have nutritional attributes thought to benefit weight control, including slowly digestible carbohydrates, high fiber and protein contents, and moderate energy density. Observational studies consistently show an inverse relationship between pulse consumption and BMI or risk for obesity, but many do not control for potentially confounding dietary and other lifestyle factors. Short-term (≤1 d) experimental studies using meals controlled for energy, but not those controlled for available carbohydrate, show that pulse consumption increases satiety over 2-4 h, suggesting that at least part of the effect of pulses on satiety is mediated by available carbohydrate amount or composition. Randomized controlled trials generally support a beneficial effect of pulses on weight loss when pulse consumption is coupled with energy restriction, but not without energy restriction. However, few randomized trials have been conducted and most were short term (3-8 wk for whole pulses and 4-12 wk for pulse extracts). Overall, there is some indication of a beneficial effect of pulses on short-term satiety and weight loss during intentional energy restriction, but more studies are needed in this area, particularly those that are longer term (≥1 y), investigate the optimal amount of pulses to consume for weight control, and include behavioral elements to help overcome barriers to pulse consumption.

Organoleptic and glycemic properties of chickpea-wheat composite breads

“…This characteristic of carbohydrate foods is determined by the molecular structure of their starch. Starches with high amylose are slowly digested and absorbed (McCrory et al 2010). Retrogradation, which is faster in amylose, further reduces digestibility of the starch, rendering some starch into resistant starch.…”

The Effect of Navy Bean Flour Particle Size on Carbohydrate Digestion Rate Measured in Vitro

“…For example, studies show that yellow pea protein intake was associated with reduced blood glucose and subsequent food intake (2,36), whereas the intake of pea hull fiber resulted in increased bowel movement frequency in elderly individuals (10) and when combined with inulin reduced energy intake and improved stool frequency in constipated children (15). Pulse fractions include resistant starch and galactooligosaccharides such as raffinose, stachyose, and verbascose (17,25), which provide benefits such as blood glucose control and improved gastrointestinal function.…”

Chickpeas suppress postprandial blood glucose concentration, and appetite and reduce energy intake at the next meal

“…This might be the reason our results did not demonstrate the effect of treatment on the average change in appetite. Other researchers were able to claim successful weight loss by legumes consumption through appetite and glycemic control (Abete et al 2009;Crujeiras et al 2007, McCrory et al 2010Ball et al 2003;Jenkins et al 2012). It is thus proposed that weight loss, if achieved, through appetite control may have enduring results.…”

“…Besides that they are a good source of quality protein and dietary fiber, the most important is the quality and quantity of their starch. Legumes' low digestible and high resistant starch, amylose, and fiber content impart less glucose into the circulation, hence is low glycemic (McCrory et al 2010). Chickpeas compared to wheat starch contain 51 versus 64% digestible starch, 30-40 versus 20% amylose, and 16.4 versus 3% dietary fiber (Idriss et al 2012).…”

“…Reduced energy consumption could become possible through improved satiating and satiety ability of the diets. Legumes are a major source of carbohydrate, quality protein, dietary fibers, resistant starch and valuable bioactive compounds that may become beneficial in suppressing appetite (McCrory et al 2010). Health authorities such as Dietary Guidelines for Americans (USDA 2010) and Canada's Food Guide recommend consumption of legumes regularly to prevent the diet-induced risk of chronic diseases (Health Canada 2007).…”