Why beans (kidney beans, chickpeas, soybean) should be an important part of your weight loss plan | The Times of India (2024)

'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.

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.

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.

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.