- Dietitians say beans are the most underrated ingredient for weight loss.
- Beans are packed with protein and fiber to keep you full and satisfied.
- They also help with weight loss by supporting gut health and managing blood sugar.
No one has to tell you that weight loss can feel challenging for so many reasons. Between the latest fad diets and social media messages insisting that special powder will melt off the pounds, it’s hard to know what really works and what’s just clever marketing.
While we wish there were a magic solution, dietitians agree that one of the best things you can do is to choose foods that have actually been shown to help with weight loss. Like beans. “Beans are the unsung heroes of weight management,” says Drew Hemler, M.Sc., RD, CDN. “They’re inexpensive, versatile and loaded with a trio of fiber, protein and slow-digesting carbs that keep you full longer while curbing cravings.”
Read on to find out why beans are our MVP ingredient for weight loss, plus quick, tasty ways to add them to your favorite meals and snacks.
How Beans May Help with Weight Loss
They’re Low in Calories, Yet Big on Volume
“Beans are relatively low in calories but high in volume, thanks to their fiber and water content,” says Hemler. “That means you can eat a satisfying portion that fills you up without overloading on calories, which is an ideal combo for anyone trying to lose or manage weight.” For instance, 1 cup of canned black beans contains just 220 calories. At the same time, they’re 75% water, which pumps up their volume.
Even though beans are low in calories, they pack a slew of vitamins and minerals, making them nutritional superstars. Lauren Harris-Pincus, M.S., RDN, points out that beans, like black, kidney, white, garbanzo and pinto beans, also provide potassium, a nutrient that we need for healthy blood pressure, yet most of us fall short of. So, in addition to helping with weight loss, they also fill in an important nutrition gap.
They’re Packed with Protein and Fiber
Beans contain a dynamic weight-loss duo of protein and fiber. “The protein, slowly digestible starches and soluble fiber in beans help slow gastric emptying and regulate blood sugar, and as a result, reduce hunger-driven cravings,” says Hemler. And when you feel full, you’re a lot less likely to mindlessly munch, which may help you eat fewer calories. Their combo of protein and fiber is so powerful that one study found that people who ate roughly 1 cup of beans per day had a lower body mass index and body weight and smaller waist size compared to people who didn’t usually eat beans.
While all beans differ slightly, 1 cup of canned black beans gives you a whopping 17 grams of fiber and 15 grams of protein.
They May Enhance Gut Health
A healthy gut microbiome doesn’t just keep your digestive system running smoothly. It’s also a key player in long-term weight management, helping manage appetite and blood sugar.
Regularly eating beans helps keep your gut bacteria in tip-top shape, which may translate to easier weight loss, says Harris-Pincus. That’s because beans are rich in a hard-to-digest carbohydrate called resistant starch. After you eat, say, a bowl of bean chili, the resistant starch from the beans travels to your gut. When it gets there, your gut good bacteria gobble it up for food. As they do this, they produce helpful compounds, called short-chain fatty acids (SCFAs), linked to lower body weight, a reduced risk of obesity and lower blood sugar.
They May Promote Healthier Blood Sugar
Nearly one-third of U.S. adults are living with prediabetes. That doesn’t just increase the risk of diabetes, it’s also a sneaky cause of weight gain. Prediabetes often begins with a silent condition called insulin resistance, which can disrupt your ability to maintain a healthy weight. Trouble is, health care providers don’t usually test for insulin resistance. So, many of us have it without even knowing it.
Eating beans might just help protect against insulin resistance and the weight gain that comes along with it. “The plant-based protein and fiber in beans can aid in blood sugar control as well as increasing satiety to help people lose or maintain weight,” says Harris-Pincus. “Beans also contain antioxidants, which clinical studies have shown may reduce insulin resistance, aiding weight management.” In addition to protein and fiber, beans contain antioxidant-rich substances called saponins, which have been shown to lower blood sugar and protect against insulin resistance.
Tips to Use Beans
Beans are incredibly versatile, working well in both sweet and savory dishes. And using canned beans can help you make mealtime magic happen in no time. To add more beans to your favorite dishes, try these dietitian-approved tips.
Our Expert Take
Nutrition experts unanimously agree that weight loss doesn’t happen overnight. It’s really about the small, sustainable changes that can add up over time. Like adding beans to your day. “Including beans, lentils and chickpeas regularly in the diet is associated with numerous health benefits, including healthy weight maintenance, gut health and risk reduction for several chronic diseases,” says Harris-Pincus.
Beans are big in volume, yet low in calories and are loaded with filling fiber and protein. They may also support weight loss by keeping your gut bacteria happy and healthy and improving your body’s ability to use insulin. “Beans aren’t just good for your waistline; they’re great for your wallet, gut and the planet, too,” says Hemler. “Whether you’re going meatless or just adding more plants, beans bring big benefits in a small, humble package.” Plus, they’re incredibly versatile. Whether you like them in dips, tacos, chili, soup, enchiladas or even smoothies or dessert, there are loads of good reasons to pop open a can!
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