If you sometimes push away from the table still feeling hungry or tend to get peckish soon after a meal, try adding a daily serving of beans, chickpeas or lentils to your diet.

A new systematic review and meta-analysis of all available clinical trials, conducted by researchers at St. Michael’s Hospital’s Clinical Nutrition and Risk Factor Modification Centre in Toronto, found that one serving per day (130 g, or 3⁄4 cup) of these foods can increase fullness, which may lead to better weight management and weight loss. According to the study, published in the August issue of Obesity, people felt 31% fuller after eating an average of 160 g of dietary beans/legumes compared with a control diet.

Sandy Todd Webster

Sandy Todd Webster is the editor in chief of IDEA’s award-winning publications. She is Precision Nutrition Level 1 certified and is a Rouxbe Certified Plant-Based Professional cook.

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