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Red Beans Good For Weight Loss?
balanced nutrition should include a wide variety of food sources
like protein, complex carbohydrates, healthy fats, fiber and vitamins
for optimum bodily function and to prevent nutritional deficiencies.
One food which is gaining popularity is pulses also known as legume
due to the fact that they are healthy, filling, delicious, versatile
and nourishing but yet are relatively cheap especially when you
buy them in their dry state. Dried pulses need soaking before
examples of pulses include red lentils and the beans family
like kidney beans, lima beans, pinto beans, black beans, garbanzo
beans, navy beans and azuki beans. Kidney beans and azuki beans
belong to the red bean family and are kidney-shaped with a reddish-brown
color and a soft and creamy flesh. Azuki beans are popular in
Chinese, Japanese and Korean cuisine notably as red bean paste
whereas kidney beans are one of the staple foods in North American
cuisine particularly used in chili con carne or simply eaten
beans are a rich source of complex carbohydrates, protein, fiber,
vitamins and can be really suitable for vegetarians, diabetics
as well as people following a muscle-building and weight loss
program. They are nutrient-dense, cholesterol-free, low in fat
and provide magnesium, zinc, iron, phosphorus and other minerals
which are essential for sustaining a good health. Here are a
few reasons why red beans are good for weight loss:
carbs - Complex carbs are the ideal type of carbs for losing
weight as they are low Glycemic, meaning they are digested slowly
and provide a sustained release of energy, thus they don't spike
your blood sugar levels and help maintain a stable blood glucose.
Insulin spikes are notorious as they make you more prone to
- Protein increases your metabolism and builds muscle which
in turn helps you burn more fat. If you're exercising, you'll
need even more protein than the sedentary individual. Furthermore,
protein is filling, slow-digesting and can keep hunger pangs
at bay for quite a long time.
- Dietary fiber is your best bet when it comes to losing weight.
Foods with high fiber keep you satiated for longer as they curb
hunger pangs, so there is no need to eat unhealthy calorie-laden
snacks. Also fiber maintains a healthy colon by regulating effective
bowel activity. Constipation is nefarious if you want to lose
in fat - Red beans have got to be one of the foods lowest
in fat. A ¼ cup of dry red beans have only 0.2 grams
of fat which is a measly 1.8 calories. At 9 calories per gram,
fat has more calories than protein and carbohydrates, hence
low-fat foods like red beans naturally have less calories. To
lose weight, you need foods which are low in calories but yet
nutritious and satiating.
- Red beans are an excellent source of powerful antioxidants
known as anthocyanins which are flavonoid compounds beneficial
for weight loss and general health. Antioxidants have been proven
to aid your body burn more fat.
Beans Nutritional Facts
cup serving size of organic dry red kidney beans can yield 224
calories with a total of 40 grams of complex carbs, 12 grams
of protein, 12 grams of dietary fiber and only 0.8 grams of
fat plus they don't have sodium, cholesterol and sugars. This
can be easily divided into 2 meals at 112 calories each. The
nutritional facts of red beans make it an ideal weight loss
canned red beans is also an alternative but be sure to drain
and rinse them as you'd want to get rid of the starchy liquid
and excess sodium. Too much sodium is bad for weight loss as
this can lead to water retention and can also trigger health
issues like high blood pressure.
are several ways you can prepare your red bean meals for example
you can make red bean salsa or red bean salad with a drizzle
of olive oil, red bean burgers, red bean cakes, red bean soup,
chili con carne or simply eat your red beans with brown rice
which is a great combo.