Eating one serving/day of lentils could contribute to modest weight loss

United Nations and the Food and Agriculture Organization have designated 2016 as the International Year of Pulses.

Pulses (beans, peas, chickpeas or lentils) have a low glycemic index (meaning that they are foods that break down slowly) and can be used to reduce or displace animal protein as well as "bad" fats such as trans-fat in a dish or meal. Eating about 3/4 cup (130 grams) each day of these foods known as pulses lead to a weight loss of 0.34 kilograms (just over half a pound), according to a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.

Another reason could be that pulses increased the feeling of fullness by 31 per cent, which may indeed result in less food intake  and can significantly reduce bad cholesterol by five per cent.

Pulses include all beans, peas and lentils, such as:

• baked beans
• red, green, yellow and brown lentils
• chickpeas (chana or garbanzo beans)
• garden peass
• black-eyed peas
• runner beans
• broad beans (fava beans)
• kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans

Who should eat pulses? in fat. These nutrients make pulses an important part of any healthy diet and can help maintain a healthy weight.

Pulses have additional benefits for people who:

• Are overweight
• Have diabetes
• Have high blood cholesterol levels
• Tend to be constipated
• Have celiac disease
• Are vegetarians

One serving of pulses equals 3/4 cup (175 ml), which is about the size of a tennis ball.

Pulses can be eaten every day. If you do not eat pulses often, start adding them to your diet gradually.

The paper, was by lead author Dr. Russell de Souza, a researcher with the Li Ka Shing Knowledge Institute of St. Michael's Hospital, was published in The American Journal of Clinical Nutrition.