A new study has found incredible weight loss and health benefits from adding more legumes (especially beans) to your daily diet. The study found that consuming two servings of beans daily was “significantly associated” with lower BMI, lower body weight and a thinner waist. Researchers found these positive results after adding pinto beans, chickpeas, black beans and kidney beans to the diets of study participants. The findings of the study were published in the journal Nutrition.
For the study, participants were divided into five groups based on their total bean consumption. Group 1 ate the most beans, while Group 5 rarely included beans in their diet. Pinto beans, chickpeas, black beans and kidney beans were favorite choices. Soybean was excluded.
The calorie contribution from beans was lowest in the middle group. Group 1 reported increased vegetable intake, while Group 4 ate the most sweets and snacks. The researchers found that participants in Groups 1 and 2 had significantly lower body mass index (BMI), waist circumference and body weight.
In addition to the weight loss benefits, the researchers also highlighted that people who regularly ate beans enjoyed a higher quality diet rich in essential nutrients than those who did not eat beans. According to researchers, people who regularly eat beans adopt overall healthier eating patterns, reducing their chances of developing health problems like heart disease, cancer, and diabetes.
Include beans in your daily diet to boost your weight loss journey. Photo Credit: iStock
Tips for including more beans in your diet:
Here are some tips for including more beans in your diet:
1. Include beans in at least one meal
Start small by including beans in at least one meal every day. You can eat baked beans for breakfast, cook the beans in a gravy dish for lunch, or make a wrap for dinner. If nothing else works, start adding beans to salads or eating them as a snack.
Also read: 5 Smart Ways to Turn Dahi Kebab into a Weight Loss Friendly Breakfast
2. Add beans to salads
Boil gram or kidney beans and add them to your daily salad with lettuce, chopped tomatoes, cucumber and carrots. Sprinkle some lemon juice and enjoy.
3. Eat roasted beans as a snack
Just dry roast some chanas till they become crisp. You can wrap them in spices or eat them straight for a healthy and satisfying snack.
Also read: Do you think ghee coffee will help you lose weight? Luke Coutinho has something to say
4. Try different types of beans
Vary the types of beans you consume every day so you don’t lose interest. Enjoy a variety of kidney beans, chickpeas, black beans, pinto beans and more for different flavors and textures.
5. Make a variety of dishes
Beans can be used in a variety of dishes such as soups, stews, pasta sauces, Mexican chili, and hummus, and can also be added to meat dishes.
Add more beans to your diet and reap all the incredible health and weight loss benefits. Happy healthy eating!
