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

Do beans make you fat?

Beans are low in calories but nutrient-dense foods. They’re ideal if you want to lose weight fast, as they keep you full for a really long time, due to their high dietary fiber and protein content. Certainly, beans won’t make you fat!

Are beans high in calories?

Actually, beans are pretty low in calories. A typical bean serving contains no more than 200 calories! Furthermore, beans are very nutritional foods, as they’re 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-calorie diets, such as keto diet. Keto diet limits daily carb intake to 50g.[1] Eating a serving of beans will provide you with more than 25-30g of carbs.

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 bean in protein is soybeans with 10g per 100g. Also, white beans (9.7g), pinto beans (9g), lentils (9g), black beans (8.9g), chickpeas (8.8g), fava beans (7.5g) are great sources of plant-based protein.

Why is protein in beans good for weight loss?

Beans are among the best foods you can have. Especially, if you want to lose weight without diet. Firstly, protein in beans keeps you full for a long time. Also, up to 30% of bean protein is burnt, just for its own digestion!

The digestion process needs calories. Fat, carbs, and protein aren’t absorbed as easily. For instance, fat is absorbed pretty easily. On the contrary, the digestion of protein is much harder. So, protein demands more calories, in order, to be absorbed.

According to studies, fat needs 0 to 3% of the consumed calories for digestion. Moreover, carbs need 5 to 10%, and protein needs 20 to 30%. Therefore, eating foods high in protein is good for losing weight fast, without diet!

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

Additionally, eating beans can help you lose weight, as they’re high in protein and protein has a high 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 fast.

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 cereals, in order, to create complete protein which in necessary for maintaining and building muscle mass.

Most noteworthy, scientists found that diets high in protein & carbs are the most satiating ones. Mainly due to protein. 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. Hence, fatty foods 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 bean in fiber. Moreover, Pinto beans (9g), black beans (8.7g), lentils (7.9g), chickpeas (7.6g), and white beans (6.3g) are high in dietary fiber.

Fiber keeps us full for a long time, as it takes time to digest them. Also, they expand in the stomach, increasing their volume. The brain gets signals that the stomach is full. Therefore, we stop feeling hunger!

Above all, adequate intake of dietary fiber has 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. So, they’re good for losing weight, as well.

For instance, chickpeas have a Glycemic Load of 11, while lentils have a Glycemic Load of 5.[4] This is pretty low. Certainly, lentils are good for weight loss.

Should I avoid beans to lose belly fat?

Absolutely not. Beans can help you lose belly fat, really fast. Be careful, though. You need to be in a caloric deficit to lose weight. Therefore, you should avoid other calorie-dense foods, such as vegetable oils.

Lots of bean recipes use vegetable oils, as fat provides flavor. Unfortunately, vegetable oils are the most fattening food on the planet. Just a tablespoon of almost any vegetable oil contains about 120 calories! Skip the vegetable oils to lose weight.

Another secret enemy of gaining weight is the high consumption of bread, along with eating beans. A slice of bread contains about 75 calories. Certainly, eating just 1-2 slices of bread won’t make you fat. On the other hand, if you consume lots of bread, you’ll gain weight.

To sum up, avoid vegetable oils and bread with your beans. They’re the actual fattening food, not the beans!

How do I stop bloating after eating beans?

If you want to reduce or stop bloating after eating beans follow this simple rule. Soak them for several hours. The secret is to change the water and rinse them regularly. At least 3-4 times. The compounds that make you bloated leach into the water. Changing water regularly and rinsing beans will reduce the compounds that make you bloated.