Get yourself a tub of hummus or toss a handful of chickpeas into your salads because they are a fantastic way to fill up. According to a research review published in the journal Obesity, people felt 31 percent fuller after eating 160 grams (that’s between 3/4 cup and 1 cup) of “pulses”—a.k.a. chickpeas and other dried beans, peas, and lentils. Just one serving of chickpeas daily can lead to better weight management and weight loss because they’re low on the glycemic index. They digest slowly, keep your energy up, and hunger levels stable. “There’s even been research on the value of garbanzo beans to heart health, colon health, the regulation of blood sugar and even the prevention of cancer,” Elkaim says. Plus, pulses are rich in protein and can take the place of animal protein in your diet.
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