Red beans are considered one of the healthiest beans which can be utilized in many different diets and cuisines. They are a perfect addition to any weight management diet, whether the goal is to encourage weight loss or prevent weight gain. They are very satiating due to their high protein content, so you will likely experience longer-lasting fullness after eating them. This is why red beans for weight loss are highly effective. But beware as they can cause some potential side effects if not consumed in moderation.
- Red beans are among the healthiest beans and can be used in a variety of diets and cuisines.
- Red beans contain a significant amount of protein and its fiber content helps in weight loss. Using its resistant starch can help you lose weight.
- It may have a number of health benefits, but when eaten raw or with little cooking, they are poisonous. The majority of this toxin, according to experts, is eliminated by heating and soaking the beans.
- Making a better eating plan for getting enough red beans in your diet can be done with the assistance of a nutritionist.
Here we will see in detail the nutrition of red beans (red lobia), their potential benefits for weight loss, and some associated risks.
About Red Beans
Kidney beans are types of legumes that typically come in two varieties: light red and dark red. They are named red beans for their red color and their form.
Both varieties tend to be harder than the majority of other varieties of beans, but the lighter varieties have a softer texture than their darker counterparts. In South, Central, and Caribbean cuisine today, red beans play a significant role in weight loss and other health benefits.
If you regularly consume beans, you’re more likely to be slimmer and have a lower body mass index (BMI).
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Red Beans And Weight Loss – What Does Research Say?
Red beans (Red lobia) are taken as an ideal food for a weight loss strategy. The protein in red beans increases satiety and calorie burning, while their fiber content makes you feel fuller for longer.
According to a 2020 research published in the “Journal of the American College of Nutrition“, those who consume red beans are more likely to have a smaller waist and lower body weight and are less likely to be obese.
In a 2011 study, which was released in the “European Journal of Nutrition” in February, it was discovered that people who consumed four servings of red beans per week as part of a low-calorie diet lost more weight and saw greater improvements in inflammation, blood pressure, and cholesterol levels than those who followed a low-calorie diet without beans.
Book an appointment with a nutritionist to get an effective diet plan including red beans.
How Do Red Beans Help In Weight Loss?
Here are the reasons why experts suggest using red beans for weight loss.
1. The fiber portion in red beans helps in weight loss
- Each cup of red kidney beans has 16.5 grams of fiber, or 66 percent of the daily recommended amount, making them an excellent source of fiber.
- In a research published in March 2009 in the “Journal of Nutrition,” women who ingested more fiber were less likely to gain weight than those who drank less fiber.
- Because fiber-rich meals have a low energy density, they fill up a large portion of your stomach without supplying many calories.
- Soluble fiber-rich foods help delay the emptying of your stomach, prolonging your feeling of fullness.
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2. Red beans are a significant source of protein
- With 16.2 grams of protein per cup, red kidney beans are a significant source of protein as well.
- Compared to either carbohydrates or fat, protein is more satiating and makes you feel fuller for a long time period.
- You may eat fewer calories throughout the day and support weight loss after eating protein-rich foods like red beans.
Beans Compared to Other Protein Sources
- An investigation published in the “Journal of Medicinal Food” in February 2009 found that a diet heavy in legumes, like red beans, is very beneficial for weight loss.
- The legume diet was also linked to lower cholesterol levels than the other diets, making it a more beneficial diet altogether.
3. Resistant starch in beans helps to regulate your weight
- Resistant starch is abundant in kidney beans and it is fantastic for regulating your weight.
- Prebiotic-resistant starch is very beneficial for the health of your colon and treats constipation.
- It encourages the production of a variety of beneficial short-chain fatty acids in the gut, which are essential in managing a healthy digestive system.
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How To Add Red Beans To Your Diet?
Replace other foods with kidney beans if they are higher in fat, calories, and energy density. For instance
- You can use red beans in place of half or all of the meat in your favorite dish.
- Add red beans in place of chicken or beef in vegetable soup.
- You may add red beans to add protein to your favorite salad.
Nutrition Facts About Red Beans
Although red beans mostly consist of carbohydrates and fiber, they are also a rich source of protein.
3.5 ounces (100 grams) of boiled red beans have the following nutritional value:
- Calories – 127
- Water – 67%
- Protein – 8.7 grams
- Carbs – 22.8 grams
- Sugar – 0.3 grams
- Fiber – 6.4 grams
- Fat – 0.5 grams
What Are The Potential Downsides Of Red Beans?
Even though red beans may have a variety of health advantages, they are poisonous when consumed raw or with little cooking.
1. Raw kidney beans can cause toxicity inside the body
A 2013 study report that raw kidney beans are highly hazardous due to a protein called phytohaemagglutinin. While phytohaemagglutinin is present in many beans, red kidney beans have the highest concentration.
Both animals and people have reportedly experienced kidney bean poisoning. The primary signs and symptoms in people are diarrhea and vomiting, which can occasionally necessitate hospitalization.
What you can do to remove raw kidney bean toxicity?
- Experts suggest that heating and soaking the beans removes the majority of this toxin.
- That’s why red beans should be boiled for at least 10 minutes at 212°F (100°C) before eating.
- Soaking them in water for at least 5 hours before consuming them is also recommended.
2. Red beans may cause flatulence and bloat
Beans may have unpleasant side effects in some people which are bloating, flatulence, and diarrhea. This happens because alpha-galactosides, an insoluble fiber, are in red beans.
This insoluble fiber is a member of the FODMAP fiber family, which has been linked to an increase in the symptoms of irritable bowel syndrome (IBS).
How to eliminate alpha-galactosides from red beans?
- By soaking and sprouting the beans, alpha-galactosides can be eliminated.
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Red bean is a great plant-based source of protein. They include a lot of different vitamins, minerals, fiber, antioxidants, and other special plant chemicals.
As a result, these beans may help with weight loss, encourage colon health, and control blood sugar levels.
But red beans must always be thoroughly boiled before consumption. These beans should never be consumed raw or cooked incorrectly.
Consult a Nutritionist To Get Better Advice
We would suggest you take an expert’s advice before trying this in your diet plan on your own. A nutritionist can help you to make a better diet plan for consuming red beans in an adequate amount.
You can book an appointment with a nutritionist through Marham to get a consultation with the top nutritionists in Pakistan.
1. Do red beans burn belly fat?
Red beans are high in soluble fiber, which prevents the inflammation that leads to the buildup of belly fat. So they are particularly helpful for losing belly fat.
2. Can you lose weight by eating beans daily?
According to studies, obese people lost more weight when they ate a diet high in protein and primarily consisting of beans. So you are more likely to have a lower body weight, thinner waist, and lower body mass index (BMI) if you regularly consume beans in moderation.
3. How many kidney beans are too much?
According to the FDA, improper boiling of even just four or five raw kidney beans can result in a very harmful situation. So, no matter how many beans you take in a day, just make sure you are boiling them properly.