Beans for Weight Loss

Welcome once again to this Health and Fitness blog. Here is another fascinating snippet of health related news for you to read all about:

Beans, beans the magical fruit…Ah yes, beans may be more well known for one unpleasant side effect than for all the MANY benefits they have to offer. They are low cost, easy to prepare, can be stored for relatively long periods of time, and are chock full of nutrients. Beans may be just what you need on your weight loss journey.

Beans provide an excellent source of dietary fiber, folic acid (an important B vitamin) and manganese. Beans are also a good source of protein, iron, magnesium, copper, selenium, and zinc. In addition, we’ve only just begun to learn about the multiple benefits of the many phytochemicals present in beans.

 

The beans I am talking about are legumes not green beans. Legumes refer to bean crops grown and harvested solely for the dry seed. This includes beans, peas (such as black-eyed peas and chickpeas), and lentils. From a nutritional perspective, beans are included in both the vegetable and meat group.

So how exactly can beans make your weight loss journey easier?

NOTE: The nutritional benefits of beans, peas, and lentils are similar. Because “beans” is a more familiar term than legumes, when I use the word “beans” in this article I am also referring to dried peas and lentils.

Weight Loss

Getting the nutrients you need on a low calorie diet can be difficult. There is little to no room for poor choices. Meeting your nutritional needs will help you stay healthy and feel good. By choosing the best foods you will likely feel more satisfied and not have to struggle with the hunger that can sabotage a diet. (See Top Ten Weight Loss Foods for Women)

Beans are a great source of dietary fiber both soluble and insoluble. The soluble fiber helps to stabilize blood sugar levels by slowing the absorption of sugar. This in turn provides you with a way to manage your hunger better by preventing insulin spikes. Soluble fiber has also been shown to increase the excretion of fat from a meal and reduce an unhealthy form of belly fat called visceral fat. (This is fat that wraps itself around your internal organs, not subcutaneous fat.) The insoluble fiber increases the bulk of your stools and can help “keep you regular”.

The protein in beans can enhance the effect of the fiber to fill you up and keep you feeling satisfied. And beans are low calorie. Most cooked beans have less than 250 calories for an entire cup! (Chickpeas and navy beans are slightly higher.)

Beans in Your Diet

Beans can be included in your diet as either a vegetable or a protein source. For example, if you ate a total of one cup of beans in a salad or otherwise throughout the day, you could count this as having had 1 serving of protein (1/2 cup) and 1 serving of vegetables (1/2 cup).

But what about gas? If this is a problem for you, there are several things you might do.

Whether you start out with dried beans or canned, you will want to be sure to rinse the beans well. Rinse canned beans right after opening. This will also help to reduce the sodium content (look for low sodium or reduced sodium versions). Rinse dried beans after soaking and then again, if possible, after cooking. The rinsing may help reduce the presence of some of the sugars responsible for causing gas. Certain herbs and spices added during the cooking of beans may also help improve digestion

If these suggestions don’t work you might try Beano. This is a non-prescription product that contains an enzyme to break down the gas-producing substances in beans.

Another recommendation for beans is to introduce them to your diet slowly with just a small amount at first. As with any other high fiber food, be sure to drink plenty of fluids.

NOTE: Beans are an “incomplete” protein source. When you combine beans with a grain (such as rice, bread, or corn) you improve the nutritional value by providing all of the amino acids needed to make a “complete” protein. But don’t worry about getting it right. We now know it works whether these foods are combined in one meal or eaten at different times during a day.

How to Enjoy Beans

There are hundreds of ways to prepare tasty bean dishes. Start out by making sure you keep your pantry stocked with a variety of canned or dried beans.

-Include beans in soups, stews, chili, salads, or casserole dishes

-Make your own homemade hummus to enjoy with whole grain bread or crackers

-Include beans as a side dish for lunch or supper

-Add beans to a breakfast of eggs and whole grain tortillas

-Experiment with adding white beans to cooked whole-wheat pasta and tomatoes. Flavor with freshly grated Parmesan and season to taste (Parmigiano-Reggiano is especially good. It’s a bit expensive but just a little goes a long way.)

-Enjoy low sugar baked beans on toast for breakfast

-Combine beans and rice – a favorite in many countries

-Add beans to wraps for lunch

If you have more questions about merits of beans and how to prepare them (including recipes), don’t miss a fabulous article by Alice Henneman, M.S., R.D., an Extension Educator & Dietitian:

Singing the Praises of Beans (This link is for a PDF download. Go ahead and give it a try. Your browser will tell you what, if anything, you need to do.)

Beans for weight loss may be just what you need. They have so much to offer. Let me know if you already include beans in your diet. What is your favorite low calorie way to prepare them? If you haven’t given them a try, beans may be just what you need for a low cost, low calorie, nutritious addition to your diet for weight loss success!

 

You may be able to get the full story by clicking here:
Women and Weight Website

Also, check out this great weight loss and health site for more ways to lose weight and stay healthy.

Health and Fitness

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