Introduction
Beans are an amazing food. They’re high in fiber and protein and full of nutrients that help keep your heart healthy. But do you know what else beans have? A lot of calories! And if you ask many people if beans make you fat, they’ll tell you yes! However, before we decide whether or not beans cause weight gain, let’s take a look at all sides of the issue.
Beans have a lot of health benefits, but do make you fat?
Research has shown that a diet rich in fiber and protein can help you lose weight, lower cholesterol, and improve your heart health.
Beans also contain good amounts of vitamins and minerals, including magnesium (a mineral that helps keep bones strong), folate (an essential vitamin for women who want to get pregnant), iron (which is essential for red blood cell production) and potassium.
So why do people worry about bean consumption? Because They are high in carbohydrates—and some people mistakenly think that carbs make you fat. But the truth is that healthy fats like olive oil can actually help fight belly fat. And while they may not be as effective in this regard as larger quantities of exercise training, beans have been shown to play a role in weight loss by providing satiety when consumed at meals throughout the day.
Fiber and Beans
Beans also contain a lot of fiber—about 15 grams per cup of cooked black beans or kidney beans—which can help you feel full faster, so you’ll eat less later on. Fiber is especially helpful if you have high cholesterol because it helps lower your LDL (“bad”) cholesterol levels by 20% to 25% over time.
The fiber in beans helps lower cholesterol.
Beans are high in fiber, which can help keep you full longer and lower your cholesterol. Fiber is a type of carbohydrate that’s not digested by the body. It passes through the digestive tract mostly undigested, helping to regulate bowel movements and keep things moving along smoothly.
Fiber is associated with a lower risk for heart disease and diabetes, as well as weight loss (when consumed in conjunction with other healthy diet habits). Also contain:
- magnesium, which helps regulate blood pressure levels;
- zinc to boost immune function;
- protein for muscle building and weight maintenance;
- folate (B9) for brain health;
- iron for maintaining red blood cells;
- potassium for fluid balance in the body;
- vitamin C helps fight infections like colds or pneumonia;
- B vitamins such as folate (B9) are needed by pregnant women during pregnancy to prevent birth defects such as neural tube defects [NTD] in their babies.
Beans have all the qualities for healthy weight loss.
Beans are a great source of protein, fiber and antioxidants. It’s no surprise that these little guys can help you shed pounds.
- High in fiber: They are high in fiber, which means they make you feel full for longer periods of time. This will keep you from overeating or snacking between meals, which can lead to weight gain over time.
- Low in fat: are also low in fat, so they don’t drastically affect your blood sugar levels or cause weight gain from having higher calories than other foods would have.
- High in protein: You need a certain amount of protein each day to keep your muscles healthy and strong as well as maintain healthy skin and hair (just look at how shiny my hair looks!). One cup of cooked beans contains about 15 grams of protein—that’s about half the daily value for most people!
Avoid canned beans if possible.
Canned beans are convenient, but they’re also usually packed in a liquid brine that may contain high levels of sodium. If you’re watching your salt intake, the extra salt could be problematic.
Canned beans are often high in sugar, too—particularly if they’ve been flavored with barbecue sauce or tomato paste. This is where canned beans can really take a toll on your diet: if you eat them as part of your regular meals, it can increase your daily sugar intake dramatically.
Many cans also contain preservatives and BPA (bisphenol A), an industrial plastic additive linked to health problems like endocrine disruption and cancer; when heated sufficiently for long periods at high temperatures (such as when canned), BPA breaks down into toxic chemicals that can leach into our food and enter our bodies through digestion.
Conclusion
Beans are an excellent addition to your diet. They’re high in fiber, can lower cholesterol, and can help you lose weight. If you want to add more beans to your meal plan, try doing so by adding them as toppings on salads or sandwiches instead of using higher-calorie meats such as chicken or beef.