Battling The Bulge With Beans
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Reviewed October 2009
Beans' nutritional stock keeps soaring with the latest merit being that it may help prevent weight gain. Relying on data from the National Health and Nutrition Examination Survey, researchers found that individuals who included beans in their diets weighed almost seven pounds less, on average, and were 22% less likely to be obese than those who didn't eat beans. Why is this so?
Beans are abundant in fiber, which the body cannot digest making some of the calories associated with the beans not available to the body. In addition, the fiber may also regulate swings in blood sugar and ultimately contain appetite. The protein content of beans may also foster greater satiety, making you get fuller faster and stay that way for longer. Lastly, 1/2 cup of cooked (boiled) dried beans provides only ~100 calories, thereby not packing a powerful calorie punch. Yet some varieties of convenience laden canned beans can be a bit higher with calories at closer to 170 for 1/2 cup serving. Still a calorie bargain though.
Here are some ways to incorporate beans into your diet:
- Top off salads with black beans or gabanzo beans.
- Add cannellini beans to spaghetti sauce.
- Toss red beans into chili, soups and stews.
- Mix beans with cooked (preferably brown) rice.
- Puree beans and add to meat as an extender.
- Serve low-fat refried beans as dip for vegetables or to spread on whole-grain crackers.
If you are fearful about inculding beans because of their potential gassy side effects, rest assured as there are ways to "de-gas." One method is to soak dried beans overnight and then drain and discard the soaking water and replace it with fresh before cooking. Rinsing canned beans will do the same, as well as rid you of some unwanted sodium. Another method is to try an over the counter product called Beano. It can be taken as a chewable pill or as drops added to cooked beans. It works by breaking down the potentially gas producing component in the beans. So bring on the beans and not only will you consume a chock-full of nutrients but it may also help you shed unwanted pounds.
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