Black beans may be known mostly for their unpleasant odoriferous
side effect when eaten, but beans are one of the best foods for your health,
your budget and your waistline. If you want to reap these weight-loss benefits,
plating-up with black beans will be a wise choice.
Lose weight with black beans
Black beans are high in nutrients and a powerful weight-loss
super food. It is calculated that one cup of prepared black beans contains 227 calories and 15 grams
of fiber, equivalent to 60% of
recommended daily minimum fiber intake. Research has shown that every gram of
fiber we eat helps eliminate about seven calories. And a study of Brazilian
dieters found that over a six-month period, each additional gram of fiber consumed
resulted in an extra quarter pound of weight loss.
With very low calorie count, black beans are must-have food
for anyone who is working to lose and maintain a healthy weight. Those who are
controlling calorie intake and avoid overeating or processed junk foods will
feel the need of consuming black beans since rich amount of fiber and protein
contained in this healthy food keep you feeling full and energetic
for hours until the next meal.
Benefits
of black beans – nutritious little gems
Being considered as nature’s
health food, black beans are packed with fiber and protein, as well as
magnesium, selenium, manganese and phosphorus.
While
the fiber content in beans helps keep things moving, it also satisfies your
hunger. Fiber
in black beans is in both soluble and insoluble types. Soluble fiber helps cut
down low-density lipoprotein or “bad” cholesterol in your body and reduce
cholesterol absorption into your bloodstream. This is very beneficial for your
heart health. The insoluble fiber is good for keeping a healthy digestive
system, thanks to its prevention of constipation, diverticulosis and irritable
bowel syndrome.
Black beans nutrition also
provides a high amount of plant-based protein and a number of fat burning
protein. High-protein beans help keep energy and blood-sugar levels stable,
which helps prevent cravings for high calorie food and void of nutrition while
you can still maintain energetic, strong, and youthful.
Black beans have antioxidants
levels equivalent even to some fruits. The levels of the particular antioxidant
that is particularly high in black beans are 10 times higher than oranges – and
are equivalent to grapes, apples, and cranberries. Antioxidants fight something
called free radicals which are associated with heart disease and other
diseases.
Besides heart health benefits,
they also contain lignans, a photochemical that may be protective against breast
and prostate cancer.
Without saturated fat found in other protein sources, black
beans allow also regular bean eaters to have smaller waistlines and a 22 %
lower risk of obesity.
Some suggestions to use black beans
Black beans seem to become more popular in culinary circles,
and there are 1001 ways to enjoy them including both sweet and savory dishes.
Most people may think of eating beans in soups or dishes seasoned with garlic
and herbs, but there are plenty of healthy ways to enjoy beans in desserts,
smoothie too.
However, when you add black beans to your regular diet, be
sure to drink plenty of water. The extra fiber in your body requires water as
it plumps up and make up high volume. If you are not familiar with eating high
amounts of fiber, gradually use a small portion of fiber-rich beans into your
diet instead of consuming a large amount at once. This will help ease digestion and
avoid unwanted symptoms.
Some suggestions:
Healthy soup and salad
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| cookdiary.net |
Combine
black beans with other ingredients to make soup in daily meal. Soup is a great
food to fill the stomach before a meal or can even be a main dish for lunch or
dinner.
Mix
black beans with quinoa, onion, chili, pepper and other herbs to create exquisite
taste. Or just simply add them to eggs with mixed vegetables. All ingredients
are low in calories, rich in fiber and protein.
Smart side dish
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| floridasportsman.com |
Combine suitably cooked black beans with main dishes such as
beef, chicken, omelet to increase the flavor and the energy for the body
without adding many calories. This is a great way to help simplify anti-fat, poor
fiber foods.
Low carb desserts and smoothies
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| themuffinmyth.com |
Try making
chocolate black bean smoothie that uses frozen bananas as a natural sweetener
and some addition of spinach or leafy greens. By adding beans to smoothies, you
hardly taste them at all.
Black beans brownies, cookies, muffins, etc…, all can be
worth another try. The use of dark chocolate cocoa or chocolate chips greatly
enhances the flavor of these tasty desserts. Almost gluten free and
low carb, these desserts absolutely can be a wise choice for those watching
their calorie consumption but still enjoying delicious food.
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