Importance of Beans (kidney beans, chickpeas, soybean) in Weight Loss

23 Jul Importance of Beans (kidney beans, chickpeas, soybean) in Weight Loss

‘Beans’ refer to a category of legume seeds that belong to a family of flowering plants known as Fabaceae.  These are pod-borne seeds of leguminous plants. Kidney beans, a variety of common bean (Phaseolus vulgaris) is named so after it resembles a human kidney in terms of shape and color. Chickpeas, commonly known as gram or Bengal gram are protein-rich and can be a good replacement for meat for vegetarians. Soybean or soya bean, on the other hand, are light-brown colored beans having numerous benefits. Beans are low in fats and calories but are rich in protein, fiber, vitamins, iron, and potassium and contribute to a healthy well-balanced diet. 

Nutritional Facts related to Beans 

Beans are cheap and offer several health benefits. They contain important vitamins namely B1, B6, E, and K. Beans are also rich in minerals such as zinc, copper, manganese, and selenium.

Red beans are a rich source of plant-based protein and contain starchy carbohydrates that account for around 72% of total calories. In general, 100 grams of boiled kidney beans yield: 

• Calories: 127
• Water: 67%
• Protein: 8.8grams
• Sugar: 0.3 grams
• Fiber: 6.4 grams
• Fat: 0.5 grams

Soybeans can be used in two forms, fermented and unfermented.  Various soy products include soy sauce, soybean oil, soy milk, soy flour, etc. They comprise of antioxidants and phytonutrients that have various health benefits. 100 grams of boiled soybeans yield:

•  Calories: 175
• Water: 63%
• Protein: 16.8grams
• Sugar: 3 grams
• Fiber: 6 grams
• Fat: 9 grams

Chickpeas are nutty in taste and one of the best alternate for meat in vegan diets. Commonly known as Bengal gram, these garbanzo beans are a good source of vitamin B6 and folate. They are low in calories and are full of protein, fibers, and complex carbohydrates. 100 grams of boiled chickpeas yield:

• Calories: 180
• Sodium: 322 mg
• Protein: 10.8grams
• Sugar: 5 grams
• Fiber: 9.6 grams
• Protein: 10.2 grams

Contribution to Weight Loss

It is well-known that excess body weight and obesity are serious concerns for health problems and may lead to chronic diseases. Researches on adults undergoing weight-loss diet claim that adding beans and legumes to your diet 4 times a week helps achieve greater weight loss than taking a bean-free diet. Beans are great impostors and high-quality amino acids for human nutrition.

Protein-rich foods play a vital role in not only maintaining a healthy immune system but also the management of weight. Beans help in burning fats and calories and promote weight loss. They contain fiber and protein that make you feel full and help consume lesser calories. According to a survey, people who consumed four servings of legumes in a day lost more kilograms of weight as compared to non-legume eaters. Studies also claim that beans and legumes are beneficial in losing belly fat or in other words achieving a perfect waistline. Besides, the consumption of legumes and beans helps control blood sugar and insulin levels.

Beans account to a diet that is high in fiber and protein content and yields better results for weight loss in comparison to a low-carb diet. These foods contain some amount of resistant starch and lead to satiety. 

A bean-rich diet comprising of ordinary lentils, chickpeas, and kidney beans helps you slim down with a low-carb longevity diet plan. Beans also lessen the hunger pangs, cravings, and fatigue level that is otherwise common when one is deprived of carbohydrates rich foods. Here’s detailed information of the best beans to be included in the diet for weight loss:

• Kidney Beans: These are popular and available all year round either in canned or dried form. These are a good source of cholesterol-low fiber. In addition to this, these red beans prevent blood sugar levels from a quick rise after a heavy meal and hence is a perfect choice for diabetic patients.

Chickpeas: Chickpeas help you attain your weight loss goals as they are rich in fiber and protein. Fibre keeps you feel full and protein controls hunger. According to the research of the past five years, it was concluded that the intake of chickpea lowered food consumption over a 10-week study. Also, the level of satiation after consumption of chickpea was high. Besides, these beans have a low glycemic index and so do not increase the blood sugar levels.

Soybean: A soy protein-rich diet is an effective way to decrease the hormones responsible for weight gain. It also decreases lipids and boosts the metabolism of the body. These beans are native to East Asia and grown in India too. Soybean is rich in saturated fats, fibers, antioxidants, Omega-3 fatty acids, phytoestrogens, and other nutrients essential for the body. Soybean rich foods are also beneficial for menopausal women. Besides, the intake of soybean decreases the risk of osteoporosis and coronary heart diseases.