Reviewed by nutritionist Karen Ansel, MS, RDN
Image: Getty Images. EATHELL design.
Key points
-
Nutritionists say that beans are the most unnamed weight loss ingredient.
-
The beans are full of protein and fiber to keep you full and satisfied.
-
They also help in weight loss by supporting the health of the bowel and manage blood sugar.
No one should tell you that weight loss can feel a challenge for so many reasons. Among the most diet for whims and messages on social media, who insist that special dust will melt away from the pounds, it is difficult to understand what really works and what is just smart marketing.
Although we want to have a magical solution, dieticists agree that one of the best things you can do is choose foods that are actually proven to help with weight loss. Like a bean. “Beans are the misunderstood heroes of weight management,” says Drew Hemler, Master, RD, CDN. “They are cheap, versatile and charged with a trio of fiber, proteins and slowly absorbing carbohydrates that keep you full longer while limiting your desire.”
Read to find out why beans are our MVP weight loss ingredient, plus fast, delicious ways to add them to your favorite dishes and snacks.
How Bob Can Help Weight Loss
They are low in calories but still large in volume
“Beans are relatively low in calories, but large volume, thanks to the content of fiber and water,” says Hemler. “This means that you can eat a satisfactory part that fills you without a calorie overload, which is perfect for anyone trying to lose weight or control the weight.” For example, 1 glass of canned black beans contains only 220 calories. At the same time, they are 75% water, which pumps their volume.
Although beans are low in calories, they pack a number of vitamins and minerals, making them food superstars. Lauren Harris-Pinkus, MS, RDN, points out that beans, such as black, kidney, white, Garbanzo and Pinto Bob, also provides potassium, a nutrient that we need for healthy blood pressure, but most of us do not reach. So, in addition to helping with weight loss, they also fill an important diet gap.
They are full of protein and fiber
Beans contain a dynamic duet from weakening proteins and fiber. “Protein, slowly digestible starch and soluble fiber in beans help to empty the stomach and regulate blood sugar and, as a result, reduce the desire guided by hunger,” says Hemler. And when you feel full, it is much less likely to blur, which can help you eat less calories. Their combination of proteins and fiber is so powerful that a study found that people who ate approximately 1 cup beans a day had a more nickname index of body weight and body weight and the smaller waist size than people who did not usually eat beans.
While all the beans differ slightly, 1 cup of canned black beans gives you a huge 17 grams of fiber and 15 grams of protein.
They can improve bowel health
A healthy gut microbiome does not only support your digestive system to work seamlessly. He is also a key player in long -term weight management, helping to manage appetite and blood sugar.
Eating beans regularly helps you maintain your bacteria in the gut at the top of the top, which can turn into easier weight loss, says Harris-Pinkus. This is because the beans are rich in a hard -to -stifle carbohydrates called resistant starch. After eating, say, a bowl of bean chili, the bean starch starch travels to your gut. When it gets there, your intestinal bacteria hammer it for food. As they do this, they produce useful compounds called short fatty acids (SCFAS) chains associated with lower body weight, reduced risk of obesity and lower blood sugar.
They can promote a healthier blood sugar
Nearly one -third of us adults live with prediabetes. Not only does this increase the risk of diabetes, it is also a vile cause of weight gain. Prediabetes often begins with a silent state called insulin resistance, which can disrupt your ability to maintain a healthy weight. The problem is that healthcare providers usually do not test for insulin resistance. So, many of us have it without even knowing it.
Eating beans can simply help prevent insulin resistance and weight gain that comes with it. “The plant base of protein and fiber in beans can help control blood sugar as well as increase satiety to help people lose weight or maintain weight,” says Harris-Pinkus. “Beans also contain antioxidants that clinical studies show, can reduce insulin resistance, helping weight management.” In addition to proteins and fiber, beans contain antioxidant -rich substances called saponins, which have been shown to reduce blood sugar and prevent insulin resistance.
Bob tips
The beans are incredibly versatile, works well in both sweet and spicy dishes. And the use of canned grains can help you make the eating magic happen in no time. To add more beans to your favorite dishes, try those nutrition approved by nutrition.
-
Mix them in downturns: Replace in mixed white beans for mayo or sour cream in creams and scatters, such as our five star loaded with black beans. This is a delicious way to add more protein and fiber to your day!
-
Use them to accumulate dishes: Stir cinnamon beans in white beans soup with pasta or some Tuscan white bean soup. Throw the mixed beans in a steam pan with three beans chili or place black beans in taco or piston pumpkin and black beans enhiladi. You can even use beans to pump volume and protein into scrambled eggs and quiche!
-
Bake a bean -based breakfast: Baked chickpeas are a wonderful canvas for sweet, salty and spicy snacks. If the spicy is your thing, try those chickpeas with roasted spices. Or, for a healthy way to satisfy your sweet tooth, bake a baked baked cinnamon with cinnamon (throw them in your next yogurt perfume for a sweet and crunchy punch!).
-
Pour them in sweet treats: Fold mashed chickpeas in a cookie dough without baking or beat a red lentil in a protein protein canal.
-
Upgrade your toast: Turn your favorite beans with spices, some lemon juice and olive oil to head your avocado toast. Or, for a new rotation of Ricotta toast, try our protein Canelini beans and ricotta hill.
Our expert takes
Nutrition experts unanimously agree that weight loss does not happen overnight. These are the small, sustainable changes that can be added over time. Like adding beans to your day. “The inclusion of beans, lentils and chickpeas regularly in the diet is associated with numerous health benefits, including maintenance of healthy weight, bowel health and reducing the risk of several chronic diseases,” says Harris-Pinkus.
The beans are large in volume, but still low in calories and is charged with fiber and protein filling. They can also maintain weight loss by maintaining your bowel bacteria happy and healthy and improving your body’s ability to use insulin. “Bob is not just good for your waistline; they are also great for your portfolio, gut and planet,” Hemler says. “Whether you get out of meat or just add more plants, beans have great benefits to a small, humble package.” Plus, they are incredibly versatile. Whether you like them in downturns, taco, chili, soup, enhiladi or even cocktails or dessert, there are many good reasons to open the can!
Read the original article about Eathell