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Pea Fiber May Help With Weight Loss

Anyone who has ever tried to lose weight knows that it’s not easy to do — and that even the little things can help. A recent study suggests that adding pea fiber to your diet may have a small but significant effect on calorie consumption and body fat.


Participants in the study included 50 people with an average age of 44 and an average BMI of 32.9 kg/m2. Over the course of 12 weeks they were given either 15 grams of yellow pea fiber or a placebo daily and were instructed not to make any other lifestyle changes.


At the conclusion of the study, the pea fiber group had an average body weight loss of 1.9 lbs — 1.6 of which was from body fat — while the placebo group had an average gain 0.8 lbs. Additionally, the pea fiber group consumed 16% less calories during a follow-up lunch buffet, while no changes were observed in the placebo group.


Researchers from the University of Calgary, Mount Royal University, and Alberta Agriculture and Rural Development conducted the study. It was published in the January 2016 issue of Clinical Nutrition.


Pea fiber is a soluble fiber, which means that it attracts water and turns into gel during digestion, slowing the digestion process. In addition to peas, soluble fiber can be found in oats, beans, apples, citrus fruits, carrots, barley and psyllium. Previous studies suggest that it make help with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

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