Shedding pounds might be as straightforward as swapping out some sausages, beef, and bacon in your meals for legumes. Recent research highlights this find.
Researchers from the University of Helsinki directed 51 Finnish men, aged 20-65, to cut back on their red and processed meat intake by just 200g (7oz) a week.
Simultaneously, these men incorporated more legumes, particularly peas and fava beans, into their diets, constituting 20% of their protein sources, while still consuming chicken, fish, eggs, and other proteins.
Apart from this substitution, participants were not advised to eat less or restrict calories. Remarkably, just six weeks later, they experienced an average weight loss of 1 kilo (2.2 pounds).
“This was astonishing because we didn’t set out to encourage weight loss,” said Professor Anne Maria Pajari, a molecular dietitian and senior author of the study, as reported by BBC Science Focus. “We encouraged volunteers to maintain their daily eating habits while monitoring their red and processed meat and legume consumption.”
Pajari noted that while legumes are associated with healthy weight, the degree of change observed in just six weeks was unexpected. This was just the beginning.
By the study’s conclusion, participants consuming legumes had lower total and LDL (“bad”) cholesterol levels, indicating that this dietary switch could lower heart disease risk.
Moreover, the men’s iron levels improved, an outcome surprising since lean meat is typically regarded as a primary source of dietary iron.
According to Pajari, the food exchange was well-received by participants; only one volunteer chose to leave the study.
“I’m very satisfied with the results,” Pajari remarked. “This is something everyone can do. By cutting back on red and processed meat and incorporating more plant-based foods, individuals can make a meaningful impact on their health.”
“Even small adjustments can lead to significant benefits for both personal health and the environment,” she added.
The focus on men specifically was intentional, as they generally consume more meat compared to women.
Pajari observed that in Finland, the average man consumes double the amount of meat than the average woman, making men a “more vulnerable group” in terms of red and processed meat intake.
The study also involved control groups, with another 51 men consuming 760g (27oz) of red and processed meats weekly—making up a quarter of their total protein intake, without any legumes.
This group showed no notable improvement in their blood cholesterol or iron levels and lost only 300g (0.6 pounds) on average. Pajari suggested this was merely a byproduct of participating in dietary trials.
“Participation in a diet trial often raises awareness about one’s eating habits,” she explained. “It’s quite sensitive, leading individuals to make healthier choices even when not instructed to.”
Overall, Pajari hopes that men will consider substituting some red and processed meats in their diets with peas, beans, and lentils for the sake of their health and the planet.
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Source: www.sciencefocus.com
