Health benefits of beans
Beans, which are also called pulses or legumes, are nutrition powerhouses. Beans are high in protein and fiber, which help keep you full and help promote weight loss.
Medical research consistently demonstrates that a plant-based diet (or one that at least includes a variety of plants) has a multitude of health benefits. Meat, especially red meat, is still a popular staple of the American diet, but cutting down on meat and replacing it with other sources of protein can be good for you in a number of ways, including weight management. While many will turn to chicken as a leaner protein choice, beans and legumes can’t be beaten. Read on to learn more about beans’ calories, fat, and how they can fit into your weight loss plan.
Beans, which are also called pulses or legumes, are nutrition powerhouses. In addition to protein, beans provide essential nutrients like dietary fiber, potassium, and folate. Each half-cup serving of beans contains the same amount of protein as an ounce of chicken, fish, or pork: about 7 grams. That same serving also packs in 20% of your daily recommended amount of fiber, a nutrient that the average American adult doesn’t get enough of.
There is also very little fat in beans and no saturated fat, so you can get the same iron, zinc, and protein as you would from meat without as much fat or saturated fat. This is good for both your waistline and your heart, particularly when it comes to lowering your cholesterol.
Eating beans regularly can even help you live a longer life, as they’re one of the foods that are most associated with longevity. Experts believe this is due to all of the nutrients that they pack into such a small package. Several varieties of beans also contain high levels of antioxidants.
Types of beans
One of the many great things about beans is that it’s hard to get bored of them since there are so many varieties to choose from. Countries around the world use beans as a staple in their diets, so there are countless new recipes to try. On top of that, beans can be quite cheap and shelf-stable, meaning that you can keep them on hand for a while.
It may be surprising to learn that, even though there are more than 16,000 varieties of beans, only a fraction are edible for humans. Within this small group, only 16 kinds of legumes are a part of our diet. Here are some beans that you can try incorporating as part of your weight loss meal plan:
- Pinto
- Black
- Adzuki
- Cannellini
- Navy
- Kidney
- Great Northern
- Mung
- Garbanzo
- Lentils
- Peas
- Pigeon peas
- Cowpeas
- Fava
- Anasazi
- Lima
Beans for weight loss
If you’re looking for ways to switch up your weight loss routine, adding more beans to your diet could be the way to go. Research from the Department of Agriculture shows that people who eat beans regularly are 22% less likely to become obese compared to people who don’t eat them often. The same study also reported that bean eaters had a 10% lower risk of developing heart disease and high blood pressure.
Another study from the American Journal of Clinical Nutrition reported that people who ate between 2.5 and 9 ounces of beans each day instead of a serving of animal protein lost three-quarters of a pound more than people who didn’t eat beans. This study took place over a period of six weeks. The experts who conducted the study think that this weight loss occurred because the protein and fiber in beans can keep you fuller for longer durations and can also keep your blood sugar levels stable.
This, combined with a healthy diet and exercise, can help you to reach your weight loss goals.
Ways to eat beans
Some experts believe that adding beans to your diet is a good way to lose weight without having to dramatically restrict calories. The combination of the insignificant fat content in beans and their high protein and fiber content means that you might be able to lose weight simply by swapping beans for foods like dairy or meat.
Cooking dry beans from scratch might take a little bit of planning, but canned beans are potentially quite a bit more expensive than dry beans, and they often contain a lot more sodium, so try to opt for low-sodium varieties when you shop.
If you’re wondering how to get creative in the kitchen with beans, here are some ideas:
- Add cooked beans to dishes like soups, salads, or pasta to increase your protein intake while keeping the fat content low.
- Mix any variety of beans with cooked vegetables, adding a healthy side dish to your meal.
- Instead of including meat in a wrap or pita, try using your favorite bean instead.
- Don’t forget that hummus contains beans, too. Add hummus to your favorite sandwich or enjoy it as a snack with raw veggies or pretzels.
Tips for adding beans to your diet
Even though beans are very low in fat and have tons of health benefits, it’s important to remember that they still have calories, just like any other food. If you’re adding beans to a meal, the key is to make them a substitution for something else. For example, beans could be a replacement for meat as your protein, or a healthy trade for a starchy side, like rice or potatoes. Swapping out beans for higher-calorie foods is a great way to make sure you’re still on track to hit your weight loss goal.
Beans can certainly improve your health in a number of ways, but some people avoid them because of the fact that they may cause gas. Still, while some people do experience gas when they eat beans, their reputation as a gassy food is a bit exaggerated. If you’re worried about it, start by adding beans to your diet slowly. Start out by eating just a few tablespoons a day and then gradually increase the serving size over time to minimize side effects.
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Medically Reviewed on 1/11/2023
References
SOURCES:
Academy of Nutrition and Dietetics: "Six Creative Ways to Enjoy Beans."
Allina Health: "Five reasons why beans are magical after all."
American Heart Association: "The Benefits of Beans and Legumes."
Centers for Disease Control and Prevention: "How to Use Fruits and Vegetables to Help Manage Your Weight."
Consumer Reports: "Are Beans Good for You?" "The Many Health Benefits of Beans."
North Dakota State University: "All About Beans Nutrition, Health Benefits, Preparation and Use in Menus."
