Beans are an inexpensive, hearty food that provide a lot of bang for your buck. When watching your weight, replace fatty, high-cholesterol meats with tasty beans for a low-fat alternative. Beans can benefit both your waistline and your heart. The high fiber and protein content of beans make them a friend to long-term weight loss. Getting in the habit of adding beans to your favorite dishes will help you moderate your calorie intake and stay fit.
Nutrients in Black Beans
For a whole cup of canned black beans, you get 15 grams of fiber and 15 grams of protein. All this for only 227 calories. Black beans are generally considered a fat-free food. The combination of high protein and low fat is harder to find in meat alternatives. Choose black beans as a great recovery food for heavy exercise and weight lifting. Beans contain both starch to replenish glycogen stores in muscle, and protein to help build you up. Because black beans are so high in protein, they can help support a fast metabolism and active lifestyle.
Nutrients and Kidney Beans
One cup of canned kidney beans has about 215 calories and about 13 grams of protein and 13 grams of fiber. Kidney beans are also low in fat, having less than 2 grams in a cup. Kidney beans and black beans contain both soluble and insoluble fiber. Consuming a diet adequate in fiber is associated with a healthier body weight. Men should aim to get 38 grams of fiber per day, and women should try for 25 grams a day to meet the adequate intake recommendation. Fiber passes through the gastrointestinal tract undigested, promoting regularity and filling you up for minimal calories.
Prepping Beans
A cup of canned kidney beans can have 700 to 800 milligrams of sodium. Sodium increases fluid retention. Excess sodium in the diet can make you feel bloated and raise blood pressure in some individuals. If you purchase canned beans, look for "no added salt" on the front label. Rinsing and draining canned beans can reduce the sodium content by about 40 percent. If you have time, purchase uncooked beans and soak overnight. Boil them the next day while preparing your meal. Many stores now offer frozen beans as well. Check the label to be sure there is no added sodium or sauces.
Bean Your Diet
Black beans and kidney beans are a great addition to rice dishes, quesadillas, salsa and other Mexican dishes. Try bulking up your chili with more beans and less ground beef to reduce the fat content and boost the fiber. Make your own low-calorie veggie burgers using mashed beans as a base. Believe it or not, you can even puree black beans and add them to brownies without really affecting taste and texture. Brainstorm creative ways to replace high-fat ingredients with beans to reduce calories and support healthy weight loss.
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