Beans Diet for Weight Loss

Does eating beans help you burn fat?

    Ever wondered if the bean diet could be good for you? Want to see the results of a low-carb diet without suffering from bread withdrawal? Ordinary lentils, chickpeas, and kidney beans can help make it happen.  A bean-rich diet might mimic the benefits of a low-carb diet. So basically, the bean eaters heaped their plates, which made for a surprising outcome.

Weight loss was about the same in both groups, even though the bean group had far fewer limitations and ate a significant amount of carbs. The bean eaters saw greater improvements in key health markers. Everyone talks about a low-carb diet being great for weight loss. But our bodies thrive on the nutrients in good carbs. The beans are an especially great choice for those of us who want to slim down, since they boast high concentrations of fat-fighting compounds.  You can get such wonderful weight loss by eating beans with each meal.

Beans:  Secret Culinary Weapon

Although bean are tasty on their own, legumes really shine when they’re matched with other foods. That’s because they’re able to take on the flavors of anything you pair with them, from spicy chili peppers to fresh aromatic herbs to fragrant dried spices.
Say you’ve got a can of white beans. Sure, you can heat them up and eat them as is, mix them into soups, or toss them onto salads. But if you join them with a few other ingredients — including tastes from around the globe — you can transform them into some amazing dishes. In less time than it takes to grill a lamb chop, you can make beans the centerpiece of a meal.

Mash them up with garlic, a drizzle of olive oil, a splash of lemon juice, and a sprinkle of fresh oregano, and you have a delicious Mediterranean dip for fresh vegetables.
Toss them with avocado chunks, fresh salsa from your grocery store, and a squirt of lime, and you have the perfect Southern California side dish for grilled fish.
Combine kidney beans and black beans with diced red onions, chopped jalapeños, cilantro, olive oil, and balsamic vinegar for a zesty Tex-Mex three-bean salad.
Lightly sauté them with garlic, fresh rosemary, and baby spinach for a flavorful Northern Italian sidekick to grilled chicken breasts.
Stir them into tomato sauce flavored with mustard seed, cumin, coriander, chili powder, and turmeric for a distinctive Southeast Asian curry.
Simmer lentils with canned or boxed vegetable broth, chopped vegetables (celery, carrots, onions), canned diced tomatoes, fresh ginger, paprika, saffron, and turmeric for a hearty Moroccan-inspired lentil stew.

Best Beans for Bean Diet and Weight Loss

Turns out, beans have properties that trigger slimming reactions similar to ones you get on a low-carb longevity diet plan. Yet beans do it without causing the cravings and fatigue that are common when you deprive yourself of carbs, which are the brain’s preferred fuel.
What can you expect from eating an all-bean diet? Beans are packed with protein, fiber, B vitamins, magnesium, zinc, and potassium. No matter the bean, whether it’s black, kidney, white, or red, you’re more than guaranteed to snatch up a few health benefits in the process. Here’s a quick rundown of the best beans for weight loss.

Black beans are filled with fiber and protein, which means they’ll keep you feeling fuller longer. Many vegetarians substitute black beans for meat. Unlike animal products, black beans are cholesterol-free and low on saturated fat.

The green bean (also known as a snap bean or string bean) is undoubtedly one of the most adaptable veggies out there. Green beans can be enjoyed whether they’re cooked in a casserole or raw. Plus, they’re low in fat and high in dietary fiber.

Pinto beans are also high in fiber and protein. But did you know that pinto beans can lower your risk for heart disease? Eating beans at least four times per week helps decrease a patient’s risk for developing heart disease.

Mung beans (which are a part of the bean and lentil family) are loaded with nutrients including potassium, magnesium, zinc, and several B vitamins. Plus, mung beans are a “gas-free bean,” so you don’t have to worry about filling your plate at dinner.

Both canned and dried kidney beans (which get their name from their shape) are available year-round. Aside from being a good source of cholesterol-lowering fiber, kidney beans also prevent blood sugar levels from rising too quickly after a large meal, making these beans the perfect choice for someone who has diabetes.

How Legumes Put Weight Loss on the Fast Track

Legumes are packed with fiber. there's a connection between high-fiber foods and weight loss. It’s pretty simple: Foods that are high in fiber fill you up, staying in your digestive system longer than other, more quickly digested foods. People who eat legumes are less hungry compared with people who eat low-fiber foods with the same amount of calories. Legume eaters also tend to consume fewer calories later in the day.

All this fullness translates to weight loss, as confirmed in a number of studies. For example, in a 2009 study published in the Journal of Medicinal Food, obese men following low-calorie diets lost about 50 percent more weight when their meal plans included legumes. And a 2008 analysis of nearly 1,500 people published in the Journal of the American College of Nutrition found that bean eaters had lower body weights and waist sizes than non–bean eaters. In fact, bean eaters were 22 percent less likely to be obese than those who didn’t eat beans.

Legumes are stuffed with both soluble and insoluble fiber. Soluble fiber generally helps the heart, and insoluble fiber keeps food moving smoothly through the gut.
But beans are also more than just useful little packages of nutrients. In the kitchen, just about everything you couple them with gets better.

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