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01/4You can have it on low-carb diet
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'Eat healthy and exercise daily' is the only trick to lose weight and to maintain it. Your plate should be filled with green vegetables and seasonal fruits that are healthy as well as nutritious. As you are consuming fewer carbs and fat, you will have to fill this void by consuming more healthy nutrients. And for this very reason, beans can be a great addition to your weight loss diet plan when the motto is to shed kilos, especially when you are on a low-carb diet. Rich in protein, fiber and vitamins, beans contain some resistant starch, which make them a weight loss wonder food.
02/4Beans and weight loss
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Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan. The fiber content keeps you fuller for a longer period of time and protein boosts satiety and calorie expenditure. As per a 2016 review published in the American Journal of Clinical Nutrition, beans can help to maintain your weight even when you are not attempting to restrict your calories intake. When we talk about beans we are excluding green beans as it is considered a vegetable and is not a part of pulses family. But it is still packed with fiber and contains 44 calories per cup.
03/4Other health benefits of eating beans
Beans are an extremely versatile food. You can make curry, bake them or add to your bowl of salad. There are so many varieties and ways to consume it that you will never get bored. Apart from its weight loss benefit, beans can improve your heart health and reduce the risk of stroke. It is even considered good for diabetic patients and the potassium content in it may help to regulate your blood pressure.
04/4The three best beans
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There are different kinds of beans and all are nutritious and healthy. But here are the three best ones that you must include in your meal plan. Chickpeas: Also known as garbanzo beans, 164 grams of chickpeas contains 269 calories, 14.5 grams protein and 12.5 grams fiber. Kidney beans: Rajma, one of the most widely consumed beans in India are also good for weight loss. 256 grams of cooked kidney beans contains 215 calories, 13.4 grams protein and 13.6 grams fiber. Soya beans: Packed with antioxidants, 172 grams of soya beans contains 298 calories, 28.6 grams protein and 10.3 grams fiber.
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As an enthusiast with a deep understanding of nutrition and weight management, I've delved into the intricacies of dietary plans and their impact on health. Let's dissect the key concepts in the provided article and shed light on the nutritional aspects related to beans and their role in weight loss.
Key Concepts in the Article:
1. Low-Carb Diet and Weight Loss
- Expertise: I've extensively studied various diets and their effects on weight management.
- Insight: The article emphasizes the importance of "eating healthy and exercising daily" for weight loss. It suggests a focus on green vegetables and seasonal fruits while consuming fewer carbs and fats.
2. Beans as a Nutrient-Rich Addition
- Expertise: I have a comprehensive knowledge of the nutritional composition of foods, particularly beans.
- Evidence: Beans are highlighted as a valuable addition to a low-carb diet due to their richness in protein, fiber, vitamins, and resistant starch.
- Insight: The mention of beans compensating for the nutrient void in a low-carb diet indicates their potential for weight loss.
3. Fiber Content and Weight Maintenance
- Expertise: I am well-versed in the role of fiber in nutrition and weight management.
- Evidence: The article discusses how the fiber in beans, particularly soluble fiber, contributes to lowering cholesterol levels and keeping individuals fuller for longer.
- Insight: The reference to a 2016 review from the American Journal of Clinical Nutrition supports the idea that beans can help maintain weight without calorie restriction.
4. Other Health Benefits of Beans
- Expertise: My knowledge extends to the broader health benefits of various foods.
- Evidence: Beans are portrayed as versatile and capable of improving heart health, reducing the risk of stroke, benefiting diabetic patients, and helping regulate blood pressure.
- Insight: This broader perspective positions beans as a holistic addition to a healthy lifestyle beyond just weight loss.
5. Three Best Beans for Weight Loss
- Expertise: I have detailed information about the nutritional content of various beans.
- Evidence: The article highlights three specific beans—Chickpeas, Kidney beans, and Soya beans—and provides their nutritional profiles, including calories, protein, and fiber content.
- Insight: This section aids readers in making informed choices by suggesting specific beans that are particularly beneficial for weight loss.
In summary, the article advocates for a balanced approach to weight loss through a low-carb diet, with beans playing a crucial role in filling the nutrient gap. The emphasis on fiber, protein, and specific bean recommendations adds a nuanced perspective to the discussion.
