Research evidence shows that eating beans helps you feel full for longer, thereby reducing food consumption, decreasing calorie intake, and promoting weight loss. Besides supporting weight loss, beans also offer many other health benefits, according to Eating Well magazine (USA).
Beans that are effective for weight loss include:
Black beans
Black beans are a great fit for most weight-loss diets due to their high fiber content.
Black beans are ideal for most weight-loss diets due to their high fiber content. The fiber in black beans helps maintain a feeling of fullness and reduces cravings.
Additionally, black beans are rich in protein, which helps maintain and develop lean muscle mass. This is crucial for weight loss because muscle burns more calories than fat.
Chickpeas
Chickpeas are not only rich in fiber and plant-based protein but also low in calories. Therefore, they are a great choice for people who want to lose weight.
Some research evidence suggests that chickpeas can actually help with weight loss. The weight-loss effect is even more pronounced if the diet is combined with regular exercise .
Kidney beans
Kidney beans are rich in protein and fiber, making them ideal for weight loss diets.
Kidney beans are also known as kidney beans. This red bean variety is so named because its shape closely resembles a kidney.
Besides protein and fiber, kidney beans also contain vitamin C, B6, iron, and many other minerals. Research published in the Journal of Nutrition and Metabolism shows that incorporating kidney beans into a diet can aid in weight loss.
Green bean
In the list of legumes that aid in weight loss, mung beans are indispensable. This is a familiar and favorite type of bean for many people.
Mung beans are rich in protein, fiber, vitamin C, vitamin K, folate, potassium, and many other beneficial nutrients. There are many ways to prepare mung beans, from steaming, boiling, stir-frying, or making mung bean dessert. However, those who want to eat mung beans to aid weight loss should avoid adding sugar.
Including beans in your daily diet offers not only weight loss but also many other health benefits. For example, the abundant fiber in mung beans helps improve gut health and prevent constipation.
Thanks to its low glycemic index, mung beans help control blood sugar and are a suitable food for people with diabetes. Vegetarians can also use mung beans to replace their protein source from meat, according to Eating Well.
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