Beans have long been recognized as a nutritional cornerstone in various cultures, offering a rich blend of fiber, essential vitamins, minerals, and plant-based protein. Incorporating beans into your diet can lead to improved weight outcomes, better blood sugar control, and a reduced risk of chronic diseases. This article delves into the benefits of a bean-centric diet, providing practical tips and meal ideas to help you harness the power of these legumes for weight loss and overall health.
Nutritional Benefits of Beans
Beans are the fruits or seeds of the Fabaceae family of plants, offering a variety of health advantages. Consuming more beans may aid in reducing cholesterol levels, improving blood sugar regulation, and fostering the growth of beneficial gut bacteria.
Nutrient Density, Fiber, and Affordable Protein
Beans are an excellent source of dietary fiber and protein. For instance, 100 grams of black beans contain 47.9 g of carbohydrates, 15.2 g of fiber, and 21.6 g of protein. They are also rich in potassium, manganese, iron, magnesium, and B vitamins, while being low in fat and sodium. This nutritional profile contributes to lower cholesterol, triglycerides, blood pressure, heart rate, and inflammation, while improving gut health and insulin sensitivity.
Beans Support Hormonal Health
The nutrient density of beans can also support hormone health. A 2013 study explored the effects of brown beans on appetite-regulating hormones and found that they lower blood glucose and insulin responses while suppressing the hunger hormone ghrelin.
The Gut-Bean Connection: SCFAs and Estrogen Detox
Beans have a special connection with the gut, improving digestive health. They contain short-chain fatty acids (SCFAs), which are the primary metabolites produced in the colon by bacterial fermentation of fiber and resistant starch. SCFAs are involved in GI physiology, immune function, metabolism, and the development and regulation of the central nervous system (CNS).
Read also: Navigating Risks on the Bean Diet
Additionally, beans can contribute to estrogen detox. Fiber binds to estrogen in the gut, eliminating it through the stool, supporting hormone balance, and reducing the risk of related health issues.
Different Types of Beans and Their Benefits
There are numerous types of beans, each with unique nutritional profiles and health benefits. Here are some of the healthiest beans to include in your diet:
Chickpeas
Also known as garbanzo beans, chickpeas are a great source of fiber and protein. One cup (164 grams) of cooked chickpeas contains 269 calories, 14.5 grams of protein, 4.25 grams of fat, 45 grams of carbohydrates, and 12.5 grams of fiber. They are also rich in folate, copper, manganese, and iron. Chickpeas are beneficial for reducing post-meal blood sugar and increasing insulin sensitivity.
Lentils
Lentils are a great source of vegetarian protein and iron. One cup (198 grams) of cooked lentils contains 230 calories, 17.9 grams of protein, 0.752 gram of fat, 39.8 grams of carbs, and 15.6 grams of fiber. They are also rich in thiamine, folate, copper, iron, and zinc. Eating lentils may reduce blood sugar levels compared with some other foods that are high in carbs. They may also help heart health by reducing LDL cholesterol and increasing HDL cholesterol.
Peas
Peas contain protein, fiber, and micronutrients that can promote a healthy gut and blood pressure. One cup (160 grams) of cooked green peas contains 134 calories, 8.58 grams of protein, 0.35 gram of fat, 25 grams of carbs, and 8.8 grams of fiber. They are also rich in thiamine, folate, manganese, and vitamin K. Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health.
Read also: Comforting Keto Soup Recipe
Kidney Beans
Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal. One cup (177 grams) of cooked kidney beans contains 225 calories, 15.3 grams of protein, 0.885 gram of fat, 40.4 grams of carbs, and 13.1 grams of fiber. They’re also high in folate, which is an especially important nutrient during pregnancy.
Black Beans
Black beans may help with blood sugar management by modifying gut bacteria. One cup (172 grams) of cooked black beans contains 227 calories, 15.2 grams of protein, 0.929 grams of fat, 40.8 grams of carbs, and 15 grams of fiber. They are also rich in thiamine, folate, iron, magnesium, and manganese.
Soybeans
Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, risk factors for heart disease, and menopausal bone density loss. One cup (172 grams) of cooked soybeans contains 296 calories, 31.3 grams of protein, 15.4 grams of fat, 14.4 grams of carbs, and 10.3 grams of fiber. They are also rich in riboflavin, folate, vitamin K, iron, manganese, and phosphorus.
Pinto Beans
Pinto beans may help reduce blood cholesterol and blood sugar while supporting gut health. One cup (171 grams) of cooked pinto beans contains 245 calories, 15.4 grams of protein, 1.11 grams of fat, 44.8 grams of carbs, and 15.4 grams of fiber. They are also rich in thiamine, folate, copper, and manganese.
Navy Beans
Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome. One cup (182 grams) of cooked navy beans contains 255 calories, 15 grams of protein, 1.13 grams of fat, 47.3 grams of carbs, and 19.1 grams of fiber. They also contain several important nutrients like folate, thiamine, iron, magnesium, and manganese.
Read also: Easy bean salad recipes for protein.
Peanuts
Peanuts are a legume that offers a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. One half-cup (73 grams) of raw peanuts contains 414 calories, 18.9 grams of protein, 35.9 grams of fat, 11.75 grams of carbs, and 6.2 grams of fiber. They are also rich in thiamine, niacin, folate, vitamin E, iron, magnesium, and manganese.
Incorporating Beans into Your Diet
Incorporating more beans into your diet can be simple and delicious because they fit into almost any meal. Try adding them to salads, soups, chilis, and stews for a boost of flavor and plant-based protein. You can also blend beans into dips, like hummus or salsa, use them in tacos, or try a bean-based patty in place of meat.
7-Day Bean Diet Meal Plan for Women
Here's a sample 7-day bean diet meal plan for women, designed to provide high fiber and protein meals:
Day 1
- Breakfast: White beans on garlic sourdough bread with canned white beans, diced tomatoes, red onion, garlic, paprika, and olive oil.
- Lunch: Mediterranean bean salad with kidney beans, chickpeas, red onion, celery, cucumber, chopped parsley, fresh dill, and extra-virgin olive oil.
- Dinner: Sweet potato and black bean chili with diced onion, diced tomatoes, garlic, ground cumin, cumin, olive oil, lime juice, and chopped cilantro.
- Snack: Roasted chickpeas with olive oil, paprika, garlic powder, and salt.
Day 2
- Breakfast: Veggies and bean breakfast hash with cubed potatoes, baby spinach, zucchini, pumpkin, mushrooms, chili flakes, garlic powder, onion powder, chili flakes, olive oil, salt, and pepper.
- Lunch: Black bean salad with corn, red pepper, cherry tomatoes, chopped red onion, and cilantro.
- Dinner: Lentil and veggies stir-fry with carrot, bell peppers, broccoli, grated ginger, garlic, soy sauce, and olive oil.
- Snack: Shelled edamame with sea salt.
Day 3
- Breakfast: Sweet Potato, black bean, and avocado breakfast burrito with eggs, low-fat cheese, and enchilada sauce on a whole wheat tortilla.
- Lunch: Bean salad with chopped red onion, capers, cucumber, dried oregano, and chopped parsley. Dressing: red wine vinegar, dijon mustard, honey, extra-virgin olive oil, salt, and pepper.
- Dinner: Pinto Bean Quesadillas with low-fat cheese, onion, peppers, and chili powder, on whole-grain tortillas.
- Snack: Soy nuts, raisins, dried fruit, and sunflower seeds.
Day 4
- Breakfast: Black bean and avocado with chopped onion, cumin, paprika, garlic, olive oil, and cilantro, served with a fried egg, and Greek yogurt.
- Lunch: Mediterranean lentil bowl with chopped cucumber, cherry tomatoes, red onion, spinach, feta cheese, lemon juice, and olive oil.
- Dinner: Bean and veggies stew with sweet potato, carrot, celery thyme, salt, and pepper.
- Snack: Garlic, lemon, and dill white bean dip with sliced cucumber.
Day 5
- Breakfast: Bean, avocado, and salsa omelet with olive oil, and ground black pepper.
- Lunch: Chickpea salad sandwich with Greek yogurt, Dijon mustard, celery, red onion, salt, and pepper on wholegrain bread.
- Dinner: White bean and tomato pasta with cherry tomatoes, garlic, whole wheat pasta (or gluten-free), and olive oil.
- Snack: Roasted edamame with sesame oil, and sea salt.
Day 6
- Breakfast: Spicy egg and beans breakfast with sourdough bread, chopped red onion, crushed garlic, red chili, smoked paprika, cumin, dried oregano, dried coriander, olive oil, salt, and pepper.
- Lunch: White bean and avocado toast with lemon juice, salt, and chili flakes.
- Dinner: Black bean tacos with egg, avocado, shredded lettuce, low-fat cheese, salsa, cumin, smoked paprika, and lime juice, on corn flour tortillas.
- Snack: Bean Bruschetta with white beans, tomato, diced red onion, and basil on a toasted baguette.
Day 7
- Breakfast: Poached egg and bean bowl with cooked barley, red pepper, avocado, chopped scallions, shredded low-fat cheese, hot sauce, ground cumin, chopped cilantro, and avocado oil.
- Lunch: Spicy red lentil soup with diced carrot, minced garlic, cumin, paprika, and veggie broth.
- Dinner: Chickpea coconut curry with chopped onion, minced garlic, chopped spinach, olive oil, and salt.
- Snack: Three-bean salad cup with kidney, chickpea, and green beans in a vinaigrette.
Balancing Macronutrients on a Bean-Heavy Diet
Beans are high in protein, carbohydrates, and fiber, making them a perfect pairing for healthy fats. The standard macronutrient ratio is 45-65% carbohydrates, 10-35% protein, and 20-35% fat. Beans cover two major categories, leaving 20-35% of your daily calorie intake to be made up with healthy fats.
Foods rich in healthy fats that complement your bean diet include:
- Salmon
- Mackerel
- Herring
- Tuna
- Avocado
- Chia seeds
- Flaxseeds
- Walnuts
- Pumpkin seeds
- Olives
Whole grains and greens also complement the bean diet perfectly. While grains also contain complex carbohydrates and dietary fiber, they can complement meals by adding volume, flavor, texture, and vital nutrients. Greens, on the other hand, are low calorie but rich in vitamins and minerals.
Addressing Potential Issues
While beans offer numerous health benefits, some individuals may experience digestive issues such as bloating. Here are some tips to mitigate these effects:
Start Slow and Rotate Legumes
Introduce beans gradually into your diet, starting with small serving sizes, and rotate them regularly.
Use Digestive Spices Like Cumin or Ginger
Adding spices such as cumin and ginger can help improve the digestion of beans, reducing symptoms of bloating.
Hydration and Movement to Assist Digestion
Drinking water alongside your meals and exercising after eating can help reduce bloating by softening stools and stimulating gastrointestinal motility.
Myths About Lectins and Antinutrients
Beans contain both lectin and antinutrients, which many believe are harmful to their health. However, this is not entirely true. Antinutrients such as lectins are proteins found in plants and have positive and negative effects on nutrition. Fortunately, negative effects can be decreased by methods such as overnight soaking, boiling, steaming, and soaking, all which are applied before the canning process.
How to Prepare Beans for Better Digestion
Beans require a little extra prep to allow for better digestion. This can be done by soaking, boiling, or cooking thoroughly:
- Overnight Soaks: Cover beans with water and allow them to soak overnight.
- Long Soak: Boil beans for a few minutes, remove from heat, and allow them to soak for four hours.
- Quick Soak: Bring to boil; remove from heat and allow them to soak for an hour.
- Cooking: Cook until they are soft and tender. Low heat can help break down sugars, making them more digestible.
- Add Digestive Spices: Add spices such as ginger, cumin, or fennel during cooking to improve digestion.
When You Might Need to Tweak or Pause
If you have never or rarely eaten beans, consider introducing them slowly to your diet to reduce bloating. Similarly, if you have digestive issues (Irritable Bowel Syndrome or Crohn’s) and are feeling these effects from your current serving size, consider reducing your intake.
Adjusting the Bean Diet for Specific Needs
The bean diet can be adjusted to meet specific health needs, such as managing blood sugar, menopause symptoms, thyroid issues, and polycystic ovary syndrome (PCOS).
Menopause and Blood Sugar
For women over 40, beans contain fiber, protein, and carbohydrates which can help stabilize blood sugar and appetite, and phytoestrogens, which are plant-derived compounds similar to estrogen which are shown to alleviate menopause symptoms.
Thyroid-Friendly Bean Pairings
Beans contain several nutrients which are good for thyroid health including selenium, zinc, iron, magnesium, and vitamins A and B12. Black beans, kidney beans, lima beans, and chickpeas are excellent sources of these nutrients and are great for supporting thyroid health.
Plant-Based Meal Planning for PCOS
Beans are a fantastic food for women with PCOS due to their high fiber and protein content. Fiber improves insulin sensitivity and blood sugar control, while fiber and protein are excellent for improving satiety, which can aid in weight loss.