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Did you know that eating beans for weight loss is a smart strategy to melt away pounds? Not only are beans incredibly nutritious, they also bring feelings of fullness in a unique way that is beyond that of other foods.
If you want to add more beans to your diet but aren’t sure how to get started (or are concerned about digestive issues), this post will walk you through how to do it.
Instant Pot Spicy Refried Beans
I follow the recommendation of Dr. Joel Furhman that people trying to lose weight should aim for 1/2 cup – 1 cup of beans per day.
In fact, research has proven that beans contribute to a feeling of fullness not only during the meal they are eaten, but even promote fullness for hours afterwards. This is called the “second meal effect” or “lentil effect” of beans.
Beans are low in calorie density meaning beans can be eaten to satiety without concern of weight gain. Beans are also low in glycemic index and promote stable blood sugar.
Amazon.com: Ortega Refried Beans, Fat Free, 16 Ounce (pack Of 12)
In addition to their wonderful health and weight loss benefits, beans have been used in cultures all over the world and can be found in a huge variety of recipes. (We share lots of great ideas below.)
Beans are also incredibly frugal. I’ve started eating beans daily and I love that I can add to my nutrition, lose extra weight, and just spend pennies per serving.
Do you struggle with gas, bloating, or flatulence after eating beans? While research has show that much of this is not as true as people think, if you find yourself with digestive trouble after eating beans, rest assured that there are steps you can take.
Homemade Refried Beans {no Lard Required!}
With the exception of jelly beans, there’s no bad bean when it comes to weight loss! All types promote feelings of fullness and are lower in calorie density.
Choose the beans you enjoy and are easy to add to your diet. Keep a wide variety of beans on hand, both dried and canned.
As of the 2024 Weight Watchers Plan, beans are now a zero point food for WW members, making these especially great meal ideas and bean recipes for anyone who follows the W W system.
Goya Reduced Sodium Traditional Refried Pinto Beans, 16 Oz
Technically there are beans (kidney, red, garbanzo, etc.) and legumes (peas, lentils, soybeans). All of them are healthy choices for weight loss.
While green beans are a delicious and healthy food, they classify as a vegetable and not a bean. Click here for 75 ways to enjoy vegetables.
While researching beans and weight loss, I discovered that some people believe that roasted green coffee beans or green coffee bean extract will promote weight loss.
Healthy Baked Beans (instant Pot + Slow Cooker)
I do not recommend green coffee beans or extract and so far, research has shown that it’s not helpful for weight loss. In addition, these extracts can be harmful because of the high caffeine content.
Instead, enjoy servings of beans in a natural way and see your weight decrease from including this healthy food in your diet.
With these 45+ healthy ideas, you will have no shortage of ways to include beans in your diet to help you lose weight. Beans are highly nutritious, filling and as an added bonus they are frugal, too.
Bush's Best Fat Free Refried Beans 16 Oz
Sara is a writer, speaker, and 100+ pound weight loss success story. Her website The Holy Mess reaches millions of readers. At Faithful Finish Lines Christian weight loss program, she helps women lose weight and grow in faith with an impressive 36, 000+ completing free weight loss challenges under her guidance to date. Click here to read Sara's amazing 100 pound weight loss story. Feel free to send Sara a message here.Beans are high in minerals and fiber and may boost your digestive health, reduce your risk of type 2 diabetes, and high blood pressure. But they may have extra fat and salt, be higher in calories and have more saturated fat and sodium.
This popular dish, which is native to Northern Mexico, is a staple in Tex-Mex cuisine. It’s usually served as a side dish or rolled into a tortilla. You’ve likely come across canned refried beans at the supermarket, though you can also cook them on your own.
To many people, the word “refried” implies that the beans are deep-fried. Although this isn’t the case, you may still wonder whether this dish is healthy.
Fat Free Vegan Refried Beans
Refried beans may be healthy depending on how they’re prepared. Nowadays, you can find variations made with red kidney beans or black beans, plus different seasonings.
Beans of all kinds are rich in vitamins, minerals, and fiber, which benefit heart and digestive health. They contain ample magnesium, which may help reduce your blood pressure levels, and iron, which supports blood production and immune health (
However, lard — a primary ingredient in most refried beans — is high in fat and calories, with 1 tablespoon (12.8 grams) packing 5 grams of saturated fat. Thus, this dish may not be a great choice if you’re looking to cut your intake of calories or saturated fat (
Can I Lose Weight By Eating Only One Can Of Beans Per Day?
Summary Refried beans are pinto beans that are pan-fried with lard and salt, though other fats may be used in place of lard.
For example, if you use lots of oil or lard, the fat and calorie count will be higher. The sodium level may also change depending on the seasonings used.
A review of 31 studies found a 7–24% lower risk of heart disease and stroke among people who ate more fiber (
Vegetarian Dinners That Can Help You Lose Weight
Furthermore, a recent review noted lower rates of heart disease and high blood pressure in those who ate the most beans and legumes (
Beans are also a good source of magnesium and potassium, which may help lower blood pressure by regulating muscle contractions and relaxing blood vessels.
A review of 34 studies determined that supplementing with 370 mg of magnesium daily for 3 months significantly reduced systolic and diastolic blood pressure — the top and bottom numbers of a reading — by 2 and 1.78 mmHg, respectively (
Are Refried Beans Healthy? All You Need To Know
Still, a review of 22 studies found that those who ate more potassium-rich foods or took potassium supplements experienced an average systolic blood pressure drop of 7.16 mmHg when their intake of this mineral rose to 90–120 mmol/L per day (
It’s important to note that these studies used beans in general — not refried beans, which typically have added salt. Excess salt intake may harm heart health (
Beans are low on the glycemic index (GI), which measures how quickly a food raises your blood sugar levels. Low GI diets may help reduce blood sugar in people with type 2 diabetes, while high GI diets have been linked to an increased risk of this condition (
Are Beans Good For Weight Loss? The Truth Unlocked 2024
In a 3-month study among 56 adults with type 2 diabetes, a low GI diet that included legumes led to an average 0.5% drop in HbA1c, a marker of blood sugar management (
Additionally, beans are a rich source of magnesium. Deficiency in this nutrient is associated with insulin resistance, a key factor in the onset of type 2 diabetes (14).
According to the Institute of Medicine, the daily targets for fiber are 25 and 38 grams for adult women and men, respectively. Notably, just 1 cup (260 grams) of refried beans boasts 10 grams of fiber (
Healthy Refried Beans Recipe
Furthermore, fiber acts as a prebiotic — a nondigestible substance that stimulates the growth of beneficial bacteria in your gut. These good gut bacteria may fight harmful bacteria, increase mineral absorption, and support immune health (
Beans contain polyphenols, which are antioxidants that may protect your body from free radical damage and help prevent age-related disease and death (
One study measured the urinary polyphenol markers of 807 older adults. After 12 years, the adults with the highest levels experienced higher survival rates for heart disease, cancer, and other causes of death (
Quick And Easy High Protein Refried Bean Dip Recipe
Kidney beans have the highest polyphenol content at 14.1 mg per gram, followed by black beans at 12.6 mg per gram, then pinto beans at 12.52 mg per gram (
Summary Eating more beans, including refried beans, may help reduce your risk of constipation, heart disease, and type 2 diabetes. Early research suggests that beans may likewise safeguard against age-related illnesses.
On their own, beans are beneficial for weight loss. A study including 246 women found that those who ate more beans had improved body composition (
Vegetarian Refried Beans Recipe
Yet, refried beans are cooked with lard, which supplies calories and fat. Fat has 9 calories per gram, making it the most calorie-dense macronutrient. In comparison, carbs and protein have just 4 calories per gram (22).
For reference, 1 cup (260 grams) of regular pinto beans contains 220 calories and no fat, whereas the same amount of refried beans packs 234 calories and 5 grams of fat (
However, refried beans are less likely to cause weight gain if you eat them instead of other high calorie foods. Studies show that when your overall calorie intake remains similar, high fat diets have weight loss results
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