It’s true, people who eat more beans weigh less. Data form the National Nutrition and Health Examination Survey show that adults who eat beans regularly, consume less saturated fat than non-bean eaters. These same adults have a 20 percent lower risk for obesity.
Adult and teenage bean-eaters surveyed also have smaller waist sizes.
Beans are considered to be among nature’s superfoods as they are high in both fiber and protein. High-fiber diets are known to promote weight loss as the fiber cleanses body systems, promotes elimination and assists metabolism.
Beans can often be used as an alternative protein source from meats – meats that are particularly high in saturated fat. Beans are protein-packed, but unlike meat from pork, lamb, or beef, they are low in fat and contain zero cholesterol.
For these reasons, beans are an excellent diet food. Beans have enough protein to help you build muscle. Muscle mass is scientifically proven to burn fat even while at rest. If you exercise regularly – particularly strength or muscle training – and you eat beans on a regular basis, you can really help speed up fat burning.
If you consume beans, you will also notice that you tend to feel full right away. Beans are low-calorie and low-fat, but they are heavy enough that you will not feel like eating more food. Beans can stop you from pigging-out!
In the USDA’s recommended food pyramid plan, beans are so healthy they are actually listed under two groups – under the Vegetable Group (as they are plant-derived) and under the Meat and Beans group (as they are an excellent source of protein). Aside from the protein and fiber, beans are an excellent source of folate and B vitamins.
In the USDA’s current food guidelines, it is advised that Americans triple their intake of beans from one to three cups per week.
But losing weight from eating beans is apparently just a bonus. These health-giving foods – wether they are red, black or white beans – are also effective in reducing your risk of heart disease and cancer. Just make sure you consume natural, dried beans. Beware of canned beans that contain a lot of sodium, as well as chili dishes mixed with too much fatty ground pork or beef.
So go ahead and pile up on healthily-prepared beans… you’ll drop the pounds and gain your health in the process!