Fava beans, also known as broad beans, have great benefits for weight loss. They control energy intake with only a few calories. Fiber, protein, water, vitamins, minerals, and antioxidants in fava beans regulate appetite, preserve muscle mass and burn belly fat.
Are fava beans high in calories?
Fava beans are good for weight loss, as they have only 110 calories per 100g. Moreover, a cup of cooked fava beans has only 190 calories! People who want to lose weight could eat them regularly.
Fava beans regulate appetite
Most noteworthy, fava beans can regulate total energy intake! They have a high filling effect, as they’re particularly high in protein, fiber, and water. Foods rich in these macronutrients can keep us full for hours![1]
Water
First, fava beans hydrate the body. A cup of cooked fava beans has about 120 grams of water. Proper hydration is key for burning belly fat. Water in involved in fat metabolism. In addition, water promotes satiety. We should drink at least 64 oz of water a day for weight loss!
Fiber
Furthermore, a serving of fava beans contains about 33 grams of carbs, of which 9 grams are fiber and only 3 grams are sugars.[2]
Just a cup of fava beans provides 33% of the recommended daily intake of fiber! A diet rich in fiber helps us burn belly fat, as fiber regulates appetite, improves insulin sensitivity, and controls glucose responses. On the contrary, low intakes of fiber have been linked to an increased risk of obesity.[3,4]
Actually, beans are the richest foods in fiber. Fava beans have the lowest fiber content as compared to other common beans, though. For instance, lentils, soybeans, and chickpeas can skyrocket your daily fiber intake!
Protein
High intake of protein has beneficial effects on a hypocaloric diet for weight loss. Besides reducing cravings for fattening food, protein increases energy expenditure. It has the highest thermic effect. About 30% of protein is lost during digestion!
In addition, protein protects the muscle mass while dieting. Increased muscle mass has been linked to a better basal metabolism!
Fava beans are an excellent source of protein. Cooked fava beans have 7.6 grams of protein per 100g, or 13 grams of protein per serving.
Fava beans aren’t a complete protein, though. Although, fava beans have 16 amino acids, they lack certain essential amino acids. The protein in fava beans is high in amino acids glutamic, arginine, lysine, glycine, or leucine. But, fava beans don’t have adequate amounts of sulfur-containing amino acids, such as cysteine and methionine.[5]
So, we should eat fava beans with a wide variety of other protein-rich foods. Eat fava beans with vegan foods high in protein, like mushrooms, rice, quinoa, chia seeds, hemp seeds, buckwheat, or whole wheat bread to get all 9 essential amino acids. On the other hand, all animal-derived foods are a complete protein!
As beans are high in fiber, protein, minerals, and antioxidants, they’re between the best foods you can eat for weight loss!
