Reviewed Diettian Karen Ansel, Ms, Rdn
Image: Getty images. Eating design.
The main points
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Nutritionists say that beans are the most underestimated ingredient in weight loss.
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The beans are packed with proteins and fiber to keep you full and satisfied.
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They also help to lose weight by maintaining bowel health and blood sugar control.
No one has to tell you that weight loss can feel complicated for so many reasons. Among the latest FAD diets and social media reports that require special powder to dissolve the pound, it is difficult to know what actually works and what is just smart marketing.
While we want a magical solution, nutritionists agree that one of the best things you can do is to choose foods that really proved to help you lose weight. Like beans. “Beans are heroes of unresolved weight management,” says Drew Hemler, M.Sc., RD, CDN. “They are inexpensive, versatile and overloaded with fiber, protein and slowly targeting carbohydrate trio, which keep you longer when you want cravings.”
Read on to find out why the beans are our MVP ingredient for losing weight, as well as quick, delicious ways to add them to your favorite dishes and snacks.
How beans can help you lose weight
They contain low calories but large volumes
“Beans are relatively low in calories, but their fiber and water are high,” says hemler. “This means you can eat a satisfactory part that fills you without overloading calories, which is the ideal combination of anyone trying to lose or control weight.” For example, 1 cup of canned black beans contain only 220 calories. At the same time, they contain 75% water, which increases their volume.
Although the beans are low in calories, they pack many vitamins and minerals, which makes them a nutritional superstars. Lauren Harris-Pincus, MS, RDN emphasizes that beans such as black, kidneys, white, curl and wicker beans also provide potassium, nutrients we need for healthy blood pressure, but most of us are not achieved. So, in addition to helping to lose weight, they also fill in an important diet gap.
They are packed with proteins and fibers
Beans contain a dynamic duo of protein and fiber weight loss. “Proteins, slowly digestible starch and soluble bean fibers, help to slowly empty the stomach emptying and regulate blood sugar, which reduces hunger cravings,” says hemler. And when you feel full, you are much less prone to crazy, which can help you eat less calories. Their combination of proteins and fibers is so powerful that one study found that people who ate about 1 cup of beans a day had a lower body mass index and body weight and a lower waist size compared to people who usually did not eat beans.
While all beans are slightly different, 1 cup of canned black beans give you a huge 17 grams of fiber and 15 grams of protein.
They can enhance bowel health
A healthy intestinal micntomy not only protects your digestive system smoothly. It is also a major long -term weight control player to help control appetite and blood sugar.
Regularly eating beans helps keep your intestinal bacteria that can be in the upper form, which can be easier to lose weight, says Harris-Pincus. This is because beans are rich in hard -roped carbohydrates called starch resistant. After eating, say, a bowl of beans chili, the bean starch is traveling to your gut. When it gets there, your intestinal good bacteria sip it for food. In doing so, they produce useful compounds called short -circuit fatty acids (SCFA) associated with lower body weight, reduced obesity risk and lower blood sugar.
They can stimulate healthier blood sugar levels
Almost a third of our adults live with prediabetes. This not only increases the risk of diabetes, but also an unfair cause of weight gain. Prediabet often begins in a quiet condition called insulin resistance, which can disrupt your ability to maintain healthy weight. The problem is that health care providers usually do not try insulin resistance. So, many of us don’t even know it without even knowing.
Eating beans can simply help protect against insulin resistance and weight gain with it. “Bean vegetable proteins and fiber can help control blood sugar levels, as well as increase satiety so that people can lose or maintain weight,” says Harris-Pincus. “Beans also contain antioxidants that have shown clinical trials, can reduce insulin resistance, help weight management.” In addition to protein and fiber, beans contain antioxidant -containing substances called saponins, which have been proven to reduce blood sugar and protect against insulin resistance.
Tips for using beans
The beans are incredibly universal, working well in both sweet and savory dishes. Using canned beans can help you make Magic Magic in a short time. To add more beans to your favorite dishes, try these dietitian tips.
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Mix them into a fall: Set up with mixed white beans for mayonnaise or sour cream cream with creamy drips and distributions, such as the immersion of black beans loaded with our five -star black beans. This is a delicious way to add more protein and fiber!
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Use them to increase the dishes: Add kanellin beans to white bean soup with pasta or a little Tuscany white bean soup. Put the mixed beans in a steaming three bean chili pot or insert black beans in Tacos or Butternut pumpkin and black bean enchilades. You can even use beans to pump volume and protein, beaten eggs and tufts!
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Bake a bean -based snack: Roasted chickpeas are a wonderful canvas for sweet, salty and spicy snacks. If you have a spicy thing, try these spices roasted chickpeas. Alternatively, to satisfy your sweet tooth, bake a batch of cinnamon sugar roasted chickpeas (throw them into another yogurt perfaitis to get a sweet and crunchy fiber punch!).
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Place them in sweet treats: Fold the puree chickpeas to the No Bake biscuit dough or beat the red lenses into the chocolate-benana protein cocktail.
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Update toast: Mix your favorite beans with spices, a little lemon juice and olive oil to fill your avocado toast. Alternatively, try our protein packed cinnamon beans and herbal ricotta toast to learn about the new rotation of ricotta toast.
Our expert is taking
Nutrition experts unanimously agree that weight loss does not occur overnight. This is actually about small, sustainable changes that can increase over time. Like to add beans to your day. “Regularly involving beans, lentils and chickpeas in the diet are associated with many health benefits, including healthy weight loss, intestinal health and risk reduction of several chronic diseases,” says Harris-Pincus.
The beans are large, but there are low calories and are loaded with fibers and proteins. They can also maintain weight loss by maintaining your intestinal bacteria both healthy and improving your body’s ability to use insulin. “Beans are not only suitable for your bra; they are perfect for your wallet, intestine and planets,” says hemler. “Whether you go without meat or just add more plants, the beans bring great benefits in a small, humble packaging.” In addition, they are incredibly universal. Whether you like Dips, Tacos, Chili, Soup, Enchilados or even cocktails or dessert, there are many serious reasons why you can open a tin!
Read the original article about Eatingwell