People who are trying to lose weight and reduce belly fat should eat a healthy amount of fiber combined with a scientific diet. Refer to 6 types of beans rich in fiber that are beneficial for the weight loss process.
1. Does fiber help lose weight and reduce belly fat?
Fiber is important for weight loss and belly fat reduction. Many studies have shown that increasing fiber intake is effective for weight loss and belly fat reduction. A study published in The Journal of Nutrition found that people who increased their fiber intake lost significantly more weight than those who did not increase their fiber intake.
Additionally, according to research published in the journal Nutrition Reviews, a synthesis of many studies on the relationship between fiber and body weight. The results showed that increasing fiber consumption was associated with reduced body weight and belly fat.
Both soluble and insoluble fiber play an important role, but soluble fiber has been shown to be more effective in weight loss and belly fat loss than insoluble fiber.
Soluble fiber: This type of fiber dissolves in water and forms a gel in the intestines, slowing digestion, helping you feel full longer, and helping to lower bad cholesterol (LDL). According to some studies, soluble fiber can help reduce belly fat by reducing calorie intake and increasing beneficial bacteria in the gut.
Insoluble fiber: This type of fiber does not dissolve in water, creating bulk in the stool, helping to prevent constipation. This type of fiber is beneficial for digestive health but has little effect on belly fat.
While most people know about subcutaneous fat, there are people who do not know about visceral fat, which is located deep in the abdomen. It surrounds vital organs and can cause serious health problems such as some cancers, stroke, type 2 diabetes … Consuming beans rich in soluble fiber not only helps to shrink the waistline, make you feel comfortable but also better for your health.
2. Some types of beans help lose weight and reduce belly fat
2.1. Peas
Boiled peas are one of the best foods to eat when you are trying to lose weight and belly fat.
Green peas are a nutritious food, rich in vitamins, minerals and fiber, especially soluble fiber. Estimated nutritional content in 1 cup (about 160 g) of boiled green peas:
- Calories: 134 kcal
- Carbohydrates: 2 g
- Fiber: 8.8 g
- Protein: 8.2 g
- Fat: 0.4 g
In addition, peas also contain: Other B vitamins, potassium, magnesium, zinc, antioxidants (such as flavonoids and carotenoids).
Green peas are rich in fiber and antioxidants, making them an ideal food to aid in weight loss. Although there are many reports that green peas contribute to bloating, there is no denying that these delicious little beans are packed with nutrients.
Boiled peas are one of the best ways to eat when trying to lose weight and belly fat because they have a low glycemic index, meaning they promote steady energy levels, preventing blood sugar spikes that can lead to sudden drops in blood sugar. 1 cup (about 160 grams) of peas contains 8.8 grams of fiber, which helps you feel fuller for longer without consuming more calories.
2.2. Japanese soybeans
Edamame, also known as Japanese soybeans, is a nutritious food that provides many vitamins, minerals and fiber. Nutritional composition may vary depending on processing and packaging, but in general, 100 grams of packaged Japanese soybeans usually contain:
- Energy: 120 - 140 kcal
- Protein: 11 - 13 g
- Fat: 5 - 7 g
- Carbohydrates: 8 - 10 g
- Fiber: 4 - 5 g
Vitamins and minerals: Vitamin K, C, folate (vitamin B9), manganese, iron, phosphorus, magnesium, potassium, calcium, zinc. In addition, soybeans also contain beneficial plant compounds such as isoflavones, which have antioxidant effects and provide many health benefits.
Edamame is a great one-ingredient snack with a balance of protein, carbohydrates, unsaturated fats, and fiber to help control hunger and blood sugar. While no specific food can burn belly fat directly, eating meals and snacks with protein, fiber, and healthy fats can help reduce overall calorie intake to support weight loss and reduce belly fat.
2.3. Lentils
Lentils are a nutritious food and an excellent source of essential nutrients. Nutritional composition in 100 g of boiled lentils:
- Calories: 116 kcal
- Protein: 9 g
- Carbohydrates: 20 g
- Fiber: 8 g
- Fat: 0.4 g
Lentils are a good source of many vitamins and minerals, including: Folate (vitamin B9), iron, manganese, phosphorus, potassium.
Lentils are the foundation of many delicious and nutritious recipes. Lentils are high in both soluble and insoluble fiber, which aids in digestion and helps regulate appetite by helping you feel fuller for longer. Their high protein content also helps maintain muscle mass, which can boost metabolism and aid in fat loss, especially around the midsection. Lentils are great for vegetarians and those looking to lose weight and belly fat while eating a higher protein diet.
2.4. Black beans
Black beans are rich in soluble fiber and protein, which promote feelings of fullness and help regulate appetite.
Estimated nutritional content in 100 g cooked black beans:
- Calories: 132 kcal
- Protein: 8.9 g
- Carbohydrates: 23.7 g
- Fiber: 8.7 g
- Fat: 0.5 g
Black beans are a good source of many vitamins and minerals, including: Folate (vitamin B9), manganese, magnesium, iron, phosphorus, potassium. In addition, black beans also contain other B vitamins and trace minerals.
Black beans are rich in soluble fiber and protein, both of which promote feelings of fullness and help regulate appetite, reducing overeating. Adding black beans to your diet can aid in weight loss and reduce belly fat. Black beans are used as an addition to soups, stews, salads, and mashed black beans can also be used in baked goods as a substitute for oil or butter.
2.5. Green beans
Estimated nutritional content in 100 g cooked green beans:
- Calories: 105 kcal
- Protein: 7 g
- Carbohydrates: 19 g
- Fiber: 7.6 g
- Fat: 0.4 g
Green beans are a good source of many vitamins and minerals, including: Folate (vitamin B9), manganese, magnesium, phosphorus, potassium, vitamin K, vitamin B1. In addition, green beans also contain other B vitamins and trace minerals.
Green beans can be a useful part of a weight loss, belly fat reduction plan due to their low calorie, high fiber and nutrient-rich content, which promotes satiety, aids in blood sugar control and promotes healthy digestion.
Green beans are a very low-calorie food with low energy density, meaning they provide a lot of volume without a lot of calories.
Green beans are a good source of soluble and insoluble fiber, which helps you feel full and satisfied, potentially reducing your overall calorie intake. Green beans are rich in essential vitamins and minerals, including vitamins A and C, as well as folate and potassium. These nutrients support overall health and well-being, indirectly contributing to weight control.
2.6. Chickpeas
Estimated nutritional content in 100 g cooked chickpeas:
- Cal: 164 kcal
- Protein: 8.9 g
- Carbohydrates: 27.4 g
- Fiber: 7.6 g
- Fat: 2.6 g
Vitamins and minerals, including: Folate (vitamin B9), manganese, copper, phosphorus, iron, magnesium... In addition, chickpeas also contain other B vitamins and trace minerals.
Chickpeas can be a useful addition to a weight loss, belly fat loss diet due to their high protein and fiber content, which helps promote feelings of fullness and aid in weight control. Chickpeas have a low glycemic index, meaning they do not cause a spike in blood sugar, which can help prevent overeating and weight gain.
Studies have shown that people who regularly eat chickpeas may experience reduced appetite and calorie intake, which may contribute to weight loss. One study found that people who regularly ate chickpeas were 53% less likely to have a body mass index (BMI) over 30 and were more likely to have a smaller waistline than those who did not eat chickpeas.
Legumes like chickpeas have a high thermic effect, so they require more energy to digest, which helps boost metabolism and aid weight loss.
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