Composition of beans
Before studying the benefits of the plant, it is useful to pay attention to the chemical composition of beans. The pods or beans of the crop are eaten; they are canned, stewed, boiled or steamed. Per 100 grams of healthy product there are 21 grams of protein, 2 grams of fat, 54.5 grams of carbohydrates. Fiber in beans is almost 4%, pectin – 2.5%. Legumes are rich in vitamins A, B, and E.
Of the macroelements, beans contain a lot of potassium, calcium, magnesium, sodium and phosphorus. From micro-iron, iodine, cobalt, manganese and copper. The seeds have a high concentration of molybdenum, fluorine and zinc. Such a rich composition ensures the culture’s popularity and regular use in many dishes of different cuisines around the world. There are 300 kcal per 100 grams of beans, and 31 calories for the same number of pods.
The benefits of beans for weight loss
Legumes are included in the menu of many diets. Beans are actively involved in weight loss due to the fact that they contain a lot of fiber, protein, a low glycemic index and virtually no fat and few calories. The fiber content improves digestion and prevents constipation. Beans contain insoluble fiber, which improves intestinal motility.
Due to its protein content, it has the following positive effects on the body:
- Bean protein is quickly and easily digested, as a result, food does not linger in the intestines. The body is not poisoned by toxins.
- Due to the low calorie and fat content, you don’t feel heavy, but there is a feeling of fullness that lasts for a long time. A small cup of the product contains only about 200 kcal.
Nutritional value and calorie content of beans
It is important to note that beans are a source of vitamins such as groups B, PP, E and C, as well as calcium, iron, sodium and potassium.
In addition, regular consumption of beans improves metabolism, and this is the main incentive for losing weight.
Interestingly, beans contain substances that activate the production of the hormone cholecystokinin. It is actively involved in the breakdown of fat deposits. Also, certain substances in beans block the enzyme alpha-amyase, which breaks down starch. Because of this, the substance is not absorbed and, accordingly, the calorie content of food consumed is reduced.
According to research by American scientists, beans are an antioxidant product. Saponins prevent the formation and development of cancer cells and malignant tumors. They help reduce the amount of “bad” cholesterol. Its regular use helps eliminate toxins, preserve beauty and youth.
The following advantages cannot be ignored:
- accessible and cheap type of protein;
- It is possible to follow the diet for a long time in the absence of contraindications.
We recommend reading about fiber in weight loss products. You will learn about the daily requirement for fiber, foods rich in fiber, and rules of consumption. And here is more information about prunes for weight loss.
Benefit
The beneficial properties of beans for weight loss, whose calorie content is close to some cereals, are high and invaluable. Unlike cereals, legumes contain more vegetable protein, which goes well with the animal and helps with its absorption. With the support of vegetarian principles, beans are simply irreplaceable for weight loss - they are a source of essential amino acids, of which they contain almost a quarter.
The coarse plant fiber in beans normalizes the functioning of the digestive tract, maintains a feeling of fullness, which leads to a reduction in the amount of food consumed and weight loss. Just a glass of beans a day helps you get your daily fiber requirement. Restrictions on the consumption of culture are placed only on canned foods - they contain a lot of salt, which does not contribute to the process of losing weight.
What are the benefits of green beans?
Of all the varieties of crops, asparagus or green beans for weight loss have the lowest calorie content. Vegetable protein and fiber in the pods normalize the functioning of the digestive tract, correct body weight, and improve skin condition. The pods are low in calories and easy to digest. Scientists have proven that beans effectively block calories - inhibiting the absorption of carbohydrates and starch, which leads to weight loss. It reduces appetite by stimulating the formation of a hormone in the body that is responsible for metabolism and suppresses the feeling of hunger.
Red
In addition to being a valuable source of protein, the beneficial properties of red beans for weight loss include an increased concentration of microelements and vitamins. The nourishing culture is actively used to shed extra pounds, while at the same time bringing benefits in the form of an increase in hemoglobin levels, the appearance of vigor and vitality. Due to fiber and calcium, beans stabilize glucose during weight loss and remove toxins from the body.
Red beans cleanse the body, have diuretic properties, and treat diseases of the gastrointestinal tract, liver, kidneys, heart, and blood. Their nutritional effect is similar to that of meat, so legumes can actively replace it in dishes. It is forbidden to take raw seeds - they contain many toxic substances. First, soak the beans overnight, boil for 10 minutes and consume. Normally, an adult needs three glasses of red beans weekly - you can eat them in the form of soups, salads, and boiled side dishes.
White
The increased content of copper and zinc is the benefit of white beans for weight loss in women. The protein in its composition is easily digestible and suitable for use for diabetes, pancreatitis, and gastritis. Essential amino acids in white beans quickly saturate and remove toxins from the body. Calcium and magnesium in beans improves the condition of bones and teeth, potassium improves the condition of the heart and blood vessels. Old age becomes a limitation on the consumption of white beans - the purine in the composition worsens health in case of gout and nephritis.
Dietary bean recipes
Judging by the reviews of those losing weight, dietary bean dishes really help achieve good weight loss. Below I have prepared recipes for such dishes for you.
Mexican Taco (with black beans)
For this dietary dish you will need to take:
- 300 g black beans;
- small onion;
- ½ tsp. turmeric + paprika;
- a little lemon juice;
- a little red pepper.
Boil the beans. Peel the onion and cut it into 4 parts. Then put the legumes, onions and spices into the blender bowl. Grind all this until smooth. Then add lemon juice to the mixture (we will use it instead of salt).
This dietary paste can be spread on pita bread or bread and crushed for your health. This is how a simple set of products turns into a real culinary masterpiece
