Do beans make you fat or are good for losing weight?

Do beans make you fat?

Beans are good for weight loss, as they’re low in calories but high in fat-burning nutrients. They keep you full for a really long time, due to their high dietary fiber content, while preserving muscle mass, due to their high-protein content. Certainly, beans won’t make you fat!

Are beans high in calories?

Above all, beans support weight loss, as they’re pretty low in calories. A typical serving contains no more than 200 calories! Furthermore, beans are nutrient-dense foods. They’re particularly rich in quality carbs, protein and dietary fiber!

As you can see, beans are low in calories. Especially, lentils and fava beans. Most bean varieties contain no more than 150 calories per 100g! You can eat as much as you want. You won’t gain weight eating beans.

(per 100g, cooked)
carbs (g)protein (g)fiber (g)
soy beans12310109.2
fava beans10919.57.55.4
black beans13223.78.98.7
white beans138259.76.3
pinto beans14326.299
Nutritional Value of common beans.

Are beans high in carbs?

Beans are good sources of quality carbs. Certainly, beans aren’t suitable for low-carb diets, such as keto diet. Keto diet limits daily carb intake up to 50g.[1]

A serving of beans provides between 40 and 50 g of carbs. Most carbs are starch and fiber, though. Most beans are low in sugars.

On the other hand, this isn’t a bad thing. We need carbs to function properly. Carbs are the main source of energy for the human body. Beans are an excellent source of quality carbs, as they’re rich in vitamins, minerals and other health-promoting phytochemicals.

Are beans high in carbs or protein?

Furthermore, beans are pretty high in protein. Actually, beans are among the best plant-based protein sources. 100g of beans may contain more than 10g of protein. A serving of cooked beans gives you more than 10g of protein! Therefore, eating beans regularly can help you maintain a lean body mass.

Beans are high in protein, carbs, and fiber! They’ll give you energy and help you build muscle mass, if you’re working out. The richest beans in protein are soybeans, with 10g per 100g. Also, white beans (9.7g), pinto beans (9g), lentils (9g), black beans (8.9g), chickpeas (8.8g), and fava beans (7.5g) are great sources of plant-based protein.

In contrast, beans are low in fats.

Why is protein in beans good for weight loss?

Beans are among the best foods you can eat. Especially, if you want to lose weight without dieting.

First, protein in beans keeps you full for a long time. Also, about 30% of bean protein is burned during digestion!

The digestion process needs calories. Fat, carbs, and protein aren’t absorbed as easily by the body. For instance, fat is absorbed pretty easily. On the contrary, the digestion of protein is much more demanding. According to studies, fat digestion burns between 0 to 3% of the consumed calories. Moreover, the digestion of carbs burns 5 to 10%, while protein digestion burns 20 to 30% of calories. Therefore, eating foods high in protein is good for losing weight fast, without feeling hungry!

Furthermore, a mixed diet burns about 10% of the consumed calories during digestion.

Additionally, eating beans can help you lose weight, as they’re high in protein, which has a huge satiation effect. In other words, protein in beans makes us feel full for a long time. Hence, we consume fewer calories throughout the day. Caloric deficit is key for losing weight.

Furthermore, protein in beans is good for maintaining muscle mass while dieting. Especially, soy beans are good for maintaining lean body mass and even building muscle mass, as they’re complete protein. Soy bean protein contains all 9 essential amino acids.

Besides animal sources, only a few plant-based foods are complete protein. Some of them are chia seedshemp seedspumpkin seedsquinoa, buckwheat, barley, spirulina, and amaranth.

Certainly, all beans are high in protein, but we should combine them with other foods, such as whole grains, in order, to consume complete protein. Complete protein is necessary for maintaining and building muscle mass.

Actually, diets high in protein and carbs are the most satiating ones. On the contrary, high-fat diets don’t have any satiating effect.[2]

Therefore, avoid eating too many fatty foods. You’ll be hungry all the time. Also, fat contains 9 calories per gram! Fatty foods contain many unnecessary calories. Foods rich in fat make you fat. Not beans…

Are beans good sources of dietary fiber?

Beans can help us lose weight fast, due to their high dietary fiber content. Soy beans (9.2g per 100g) are the richest beans in fiber. Moreover, pinto beans (9g), black beans (8.7g), lentils (7.9g), chickpeas (7.6g), and white beans (6.3g) are pretty high in dietary fiber.

Fiber keeps us full for a long time. It needs time to digest. Also, fiber expands in the stomach, sending satiating signals to the brain. Therefore, we stop feeling hunger!

Above all, adequate intake of dietary fiber has been linked to amazing health benefits, such as reduced blood cholesterol levels, lower blood pressure levels, improved glycemic control, reduced risk of insulin resistance, reduced risk of cardiovascular disease and overall mortality!

But, how much fiber should we consume a day? The American Heart Association suggests that a daily dietary fiber intake of 30g is great for you.[3] Eating beans is great for boosting your daily fiber intake.

Can beans make you fat?

As beans are high in protein and dietary fiber, they are suitable for people with diabetes. Beans have a low to medium Glycemic Load. This means that they won’t spike your blood sugar as much.

For instance, chickpeas have a Glycemic Load of 11, while lentils have a Glycemic Load of 5, which are considered low.[4]

Furthermore, following a diet containing a wide variety of foods with low Glycemic Load has been linked to decreased risk of obesity!

Beans, per se, won’t make you fat. Eating high amounts of bread or other simple carbs, along with beans, may make you gain weight, though! Additionally, adding a lot of vegetable oil in bean recipes is bad for losing weight.

Should I avoid beans to lose belly fat?

Absolutely not. In fact, beans can help you lose belly fat. But, you should be in caloric deficit to lose weight. Thus, you should avoid other calorie-dense foods, such as vegetable oils.

Most bean recipes contain high amounts of vegetable oils, as fat provides flavor. Unfortunately, vegetable oils are packed with calories. Just a tablespoon of any vegetable oil contains about 120 calories!

You should eat reasonable amounts of bread as well. A slice of bread contains about 75 calories. Certainly, eating just 1-2 slices of whole wheat bread won’t make you fat. On the other hand, if you overconsume bread, you may gain weight.

How do I stop bloating after eating beans?

If you want to reduce or stop bloating after eating beans, soak them.

But, you should change the water and rinse them regularly. At least 3-4 times. The compounds that make you feel bloated leach into the water. Changing water and rinsing beans significantly reduces the concentration of the compounds that make you feel bloated.

Also, soaking makes the mineral content of beans more bioavailable. We’ll absorb more calcium and iron of beans.