What legumes help lose weight?

Legumes are foods that are characterized by providing protein and fiber to the body, these two nutrients cause satiety and reduce appetite, a factor that is important when looking to lose weight.

The Better with Health portal cites a study published in The American Journal of Clinical Nutrition, which “concluded that eating a portion of legumes causes a feeling of fullness and peace of mind.”

The aforementioned portal advises the consumption of chickpeas due to their high content of soluble fiber. “This type of fiber increases volume in the stomach and produces a satiating effect that reduces appetite, according to research published in the European Journal of Clinical Nutrition”, says Better with health.

On the Better with Health website, they recommend a preparation made from chickpea puree with other natural seasonings, which is ideal “to consume as an appetizer instead of consuming fried foods.”


  • 1 clove garlic.
  • 1 ½ cups of cooked chickpeas (240 g).
  • ½ glass of water (100 ml).
  • 4 tablespoons of lemon juice (60 ml).
  • 2 tablespoons of tahini (30 g).
  • Olive oil and salt (to taste).


  • To begin with, the chickpeas should be soaked in water from one day to the next so that they hydrate and soften.
  • Then blend the chickpeas, garlic, lemon juice, tahini, olive oil and salt.
  • Next, if the mixture is very dense, add a little water little by little until it is to taste.
  • Refrigerate in a glass container with an airtight lid for preservation.
  • It can also be eaten accompanied by celery sticks, toast or bread.

Lentils are also recommended for weight loss, in addition, it is a food rich in “folic acid, dietary fiber, manganese, phosphorus, copper, thiamin and potassium. This last nutrient has proven to be key in regulating blood pressure”, indicates Better with health.

Specialists point out that half a cup of boiled lentils (about 100 g) is ideal for: “reducing “bad” cholesterol levels (LDL), obtaining a lot of energy and stabilizing blood sugar.”

In the Cuídate plus portal they collect a study published in The American Journal of Clinical Nutrition and carried out by Russel de Souza, a researcher at the Shing Li Ka Institute of Knowledge, in Toronto, (Canada), in which it was found that “eating a portion a day of legumes, specifically 130 grams of beans, peas, chickpeas or lentils could help reduce weight by up to 0.34 kilograms.

Legumes are also recommended by experts because they are very low-fat foods, they also contain “nutrients of excellent quality, from their low glycemic index carbohydrates, their fiber and their proteins that provide satiety to the body and their fats that also contribute to weight loss”, this is how the Vitónica portal explains it.

In the aforementioned portal they point out that legumes can be included in healthy dishes to accompany other quality ingredients. For example, “can be replaced snacks commercials with some oven-roasted chickpeas, make a tasty and filling salad in minutes for lunchprepare pizzas that replace poor-quality deep-frozen foods and help reduce refined flour, and many other high-quality recipes.”

In better with health recommend the consumption of beans that are “rich in vitamin B1 and C, folic acid, carbohydrates, manganese, proteins, minerals (potassium, iron, copper, phosphorus, magnesium) and fiber”. In this portal they recommend broad bean soup to help in the process of losing weight.


  • 2 cups of broad beans (252 g).
  • 2 large tomatoes.
  • A small chopped onion.
  • 1 clove of minced garlic.
  • 2 tablespoons of olive oil (32 g).
  • 1 cup of chopped nopal, cooked and drained (86 g).
  • Salt, white pepper and coriander (to taste).


  • The first step is to soak the beans the night before preparing them.
  • Then, cook the beans in a saucepan until softened.
  • Later you have to fry the onion with the garlic, tomato and cook over low heat for 15 minutes.
  • Then add the chopped nopales.
  • Add the tomato sauce with nopales to the broad bean broth, salt and pepper and cook for a few more minutes before serving.