Beans are double the win for weight loss, but a few common missteps could negate their best properties.
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Beans, beans, they’re good for your heart; The more you eat the more … weight do you lose? Well not exactly. But beans can definitely help you achieve your weight loss goals.
That’s because beans are high Fiber and a good source of proteinBoth of these will help you feel fuller with less food.
Also a review of May 2016 in The American Journal of Clinical Nutrition found that simply adding beans to your diet (without trying otherwise to cut calories) can help you lose some body fat.
Even so, there are some easy missteps to make that we’ve outlined below. Keep this in mind and you should be well on your way to losing weight success.
Mistake 1: Relying on Beans as Your Only Source of Protein
Protein is a very satisfying nutrient – and because of this, it can help you stick to your diet and avoid feeling deprived even though you are consuming fewer calories. This is the result of a study from June 2015 The American Journal of Clinical Nutrition.
But beans shouldn’t be your only source of protein. That’s because beans don’t provide all of the essential amino acids your body needs. (Refreshment: Amino acids are the building blocks of protein and the “essential” ones are essential because our body cannot make them. We get them through food.)
“Many beans are low in methionine, an amino acid that is found in higher amounts in grains. Beans contain higher amounts of lysine, which is limited in grains,” explains the nutritionist Cynthia Sass, MPH, RD, virtual herbal performance nutrition trainer. “Because of this, many people have been taught to combine the two food groups into combinations like beans and rice into a complete protein.”
This is true, but the notion that you should eat these foods at the same meal is out of date. “Your liver stores essential amino acids for the course of a day for later use. As long as you get an adequate supply of essential amino acids within 24 hours, that’s fine,” says Sass.
Conclusion: You can meet your protein needs by exclusively eating plant-based foods. Just be sure to vary yours Vegetable proteins.
Mistake 2: buying canned beans that are high in sodium
More than 70 percent of the We consume sodium comes from processed, packaged, and restaurant foods, according to which American Heart Association. Beans fall under this packaged food category.
Read the nutritional information on a can and you will see that the sodium number varies. Some have absolutely no sodium, while others release over 1,000 milligrams in a can per can USDA.
But what does sodium have to do with your weight and your potential to lose weight or not? If you eat too much sodium, your body will hold on to extra water. This can lead to swelling, gas and, unfortunately, sometimes weight gain.
Do your heart and waistline a favor by choosing low-sodium beans.
Mistake 3: only eat beans with meat
OK, so beans and meat will really boost your protein counts – and eat a high in protein, low in calories Dieting can help you lose more weight than if you were on a low-protein, low-calorie diet. This is the result of a study in the June 2015 edition of The American Journal of Clinical Nutrition.
But eating more plant-based meals can fuel your weight loss goals. On the one hand, according to a position paper from 2016, vegetarians and vegans usually weigh less than omnivores Journal of the Academy of Nutrition and Dietetics. Other research shows that the body mass index gradually increases depending on the frequency with which people eat meat, according to a 2018 study Limits in diet.
So skip the meat on your next meal and take the opportunity to make your bean-based meal vegetarian or vegan – this could fuel your weight loss efforts.
Mistake 4: Choking them in high-calorie toppings
We look at you, cheese, sour cream, french fries and guacamole. They’re all delicious and provide a little more nourishment except for the fries. However, if you add too much, you will increase your calorie count significantly.
A quarter cup of sour cream or guacamole adds about 90 calories each USDA. And you will add 100 calories with a quarter cup of crushed Mexican cheese USDA.
Next time it is Taco Tuesday Opt for low-calorie, nutrient-rich side dishes such as salsa or grilled vegetables in your home.