Beans are an important source of carbohydrates, protein and fiber. While some low-carb diet plans call for severe restriction or elimination of beans, grains and other starchy foods, beans and legumes can be a nutritious part of your eating plan to lose weight. Too much of any food will make you gain weight, but beans are a lower calorie way to add protein and fiber to your nutrition plan. Incorporate beans into a controlled-calorie eating plan as often as possible. A well-rounded diet will allow you to lose weight while eating beans.
Health Benefits
Beans are good for your heart. Beans are rich in fiber which can reduce your risk of heart disease and stroke. Specifically, eating a 1/2 cup pinto beans each day may reduce your risk of coronary heart disease. Beans may also reduce your risk of cancer. The fiber in beans can lower your chance of colon cancer. Further, beans have chemicals that may protect your cells from changes that could lead to cancer.
Nutritional Profile
Beans are a rich source of protein, iron, zinc and fiber. Beans are part of the protein food group, and most adults should eat 5 to 6 oz protein-rich foods each day. Beans are a calorie bargain for the nutrition you get from them. A 1/2 cup pinto beans contains 120 calories. Great Northern beans are only 100 calories for 1/2 cup. Garbanzo, pink and navy beans weigh in at 130 calories per 1/2 cup.
Convenience
Beans are not only a calorie bargain, they can be a financial bargain as well. Buying fresh produce and lean meats can be hard on your wallet, but beans are cheap to buy and cheap to cook. Dried beans store well, so buy them in bulk to save money and keep them as a pantry staple. Canned beans cost a little more than dried beans, but the cost may be worth the convenience of having beans instantly available.
Ideas
Mix whole beans with chopped vegetables for a bright summer salad. Add beans to a green salad for an added punch of protein. Base a hearty vegetarian chili on a combination of black and pinto beans. If you are hungry for refried beans, avoid adding lard or other fats. Heat cooked beans with a little bit of vegetable or chicken stock and smash them with the back of a fork. Serve smashed beans with guacamole and sliced raw bell peppers and cucumbers.
References
- Weight-control Information Network: Weight-loss And Nutrition Myths; March 2009
- "Journal of the American College of Nutrition"; Pinto Bean Consumption Reduces Biomarkers For Heart Disease Risk; D.M. Winham, et al.; June 2007
- American Institute for Cancer Research: Foods That Fight Cancer
- MyPyramid.gov: Dry Beans And Peas In The Food Guide
- MyPyramid.gov: How Much Food From The Protein Food Groups Is Needed Daily?
- Centers for Disease Control and Prevention: Vegetable Of The Month: Beans
Member Comments