A new study has discovered incredible health and weight loss benefits from including more legumes (beans in particular) in your daily diet. The study found that consuming two servings of beans a day is “significantly associated” with lower BMI, reduced body weight and a slimmer waist. Researchers found these positive results after incorporating pinto beans, chickpeas, black beans, and kidney beans into the diets of study participants. The findings of the study were published in the Nutrition diary.
For the study, participants were divided into five groups based on their total bean consumption. Group 1 consumed the most beans, while Group 5 rarely incorporated legumes into their meals. Pinto beans, chickpeas, black beans and beans were the preferred options. Soybeans were excluded.
The middle group had the lowest caloric intake from beans. Group 1 reported the highest intake of vegetables, while group 4 consumed the greatest amount of 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 values.
Apart from the weight loss benefits, the researchers also highlighted that regular bean eaters enjoy a higher quality diet packed with essential nutrients compared to those who don’t eat beans. According to researchers, people who eat beans regularly also tend to adopt a healthier eating pattern overall, reducing their chances of developing health problems such as heart disease, cancer and diabetes.
Include beans in your daily diet to boost your weight loss process. Photo credit: iStock
Tips for adding more beans to your diet:
Here are some tips to incorporate more beans into your diet:
1. Add beans to at least one meal
Start small by incorporating beans into at least one meal every day. You can eat baked beans for breakfast, cook them in a sauce for lunch, or make a wrap for dinner. If nothing works, start by adding beans to salads or eating them as snacks.
Also read:5 Smart Ways to Transform Dahi Kebab into a Weight Loss-Friendly Snack
2. Include beans in salads
Cook chickpeas or beans and add them to your daily salad with lettuce, chopped tomato, cucumber and carrot. Drizzle on some lemon juice and enjoy.
3. Eat roasted beans as a snack
Simply dry roast some chickpeas until crispy. You can top them with masala or eat them straight for a healthy and satisfying snack.
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4. Try different types of beans
Keep changing the types of beans you eat daily so you don’t lose interest. Enjoy kidney beans, chickpeas, black beans, pinto beans, and more varieties for different flavors and textures.
5.Prepare a variety of dishes
Beans can be used in a variety of dishes such as soups, stews, pasta sauce, Mexican chili, and hummus, and can also be added to meat dishes.
Include more beans in your diet and reap all the amazing health and weight loss benefits. Happy healthy eating!
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