Fava beans are also known as broad beans. They have great benefits for weight loss.
They’re low in calories, sugars and fat. On the contrary, they’re high in protein and fiber. Also, fava beans have a low glycemic index, helping us lose weight easy. They regulate appetite and keep us full for a long time! Moreover, they have a great amino acid profile, helping us to preserve or even build muscle mass while losing weight!
How many calories in fava beans?
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!
Fava beans are nutrient-dense foods with low calories. It’s the perfect combination! People who want to lose weight could eat them regularly.
Are fava beans high in carbs?
Additionally, fava beans contain a medium amount of carbs. 100g of cooked fava beans contain only 19.6g of carbs. 5.4g are fiber, 1.8g are sugars, and the rest are starch.
Furthermore, a serving of fava beans contain about 33g of carbs. 9g are fiber and only 3g are sugars.
Certainly, fava beans aren’t high in carbs. Even people who follow a ketogenic diet, and try to eat less than 50g of carbs a day, could eat them.
Fava beans are good for losing weight, as regulate appetite
Fava beans are good for weight loss, as they’re pretty low in calories, but also they’ve a huge satiating effect. They help us consume fewer total calories in a day.
Fava beans are a filling food because they’re pretty high in dietary fiber. 100g of cooked fava beans have 5.4g of fiber. A serving has about 9.2g of fiber!
A diet rich in fiber helps us lose weight easy, as fiber regulates appetite. On the contrary, low intake of fiber has been linked to increased risk of obesity.
Most noteworthy, high fiber intake significantly lowers the risk for developing coronary heart disease, stroke, diabetes, obesity, and certain gastrointestinal diseases. Moreover, adequate fiber intake lowers blood pressure, LDL-cholesterol, and total cholesterol levels. Also improves insulin sensitivity in both non-diabetic and diabetic people![2,3]
So, fava beans have amazing benefits for weight loss and above all, for health!
The recommended daily intake of fiber is 14g per 1,000 calories. So, we need at least 28g of fiber a day per a 2,000 calorie diet, in order, to lose weight, and be healthy! A serving of fava beans helps as lose weight, as it provides about 32% Daily Value of fiber.
Are fava beans a good source of protein?
Fava beans are an excellent source of protein. 100g of cooked fava beans have 7.6g of protein. A serving of fava beans has about 13g of protein!
Foods rich in protein, fiber, and water, but low in fat, have the highest filling effect. These foods keep us full for a long time. So, we consume fewer calories. When we burn more calories than we consume, we lose weight.
Therefore, fava beans are perfect for losing weight. A serving of cooked fava beans has 13g of protein, 9.2g of fiber, 122g of water, only 0.7g of fat, and above all, only 190 calories.
Can fava beans protect lean mass while dieting?
Beans are good sources of plant-based protein. Athletes, active persons, bodybuilders, or people who want to lose weight could benefit from eating beans.
Protein is necessary for building muscle mass, or preserve it while dieting. But, we need to take all 9 essential amino acids from food. Only a few plant-based foods contain all 9 essential amino acids, though. For instance, hemp seeds, chia seeds, buckwheat, quinoa, pumpkin seeds are plant-based foods with complete protein!
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. On the other hand, fava beans don’t have adequate amounts of sulfur-containing amino acids, such as cysteine and methionine.
So, fava beans have a lower nutritional quality compared to other foods containing all 9 essential amino acids. But, this isn’t a problem. We can combine fava beans with whole cereals, in order, to create a complete protein with builds muscle mass. Cereals contain the amino acids that beans lack.
Therefore, cook fava beans with rice, in order, to have a super nutritious meal. Moreover, you can eat fava beans with 1-2 slices of whole wheat bread. This meal will provide all 9 essential amino acids, helping you preserve muscle mass, while following a low calorie diet for weight loss.
As a rule of thumb, you should combine all beans with cereals. For instance, combine lentils or chickpeas with rice or bread, in order, to have a nutritious meal. Don’t worry… Up to 2 slices of whole wheat bread won’t make you fat.
What’s the glycemic index of fava beans?
Additionally, fava beans have a pretty low glycemic load of 9. Foods with a glycemic load lower than 10 are good for losing weight and for weight control. They’re more filling. Also, they reduce insulin secretion.
On the contrary, increased insulin secretion may keep us hungry all the time, causing overeating. Hence, obesity!
Moreover, people with diabetes can consume foods with low glycemic index. Certainly, people with diabetes should consult their health care provider before eating fava beans.