Using beans to support weight loss goals
Beans are high in fiber and protein, which help promote fullness and steady blood sugar—useful traits for weight management. Incorporate beans strategically into a calorie-controlled, balanced diet.
Practical guidelines:
- Portion control: a typical satisfying serving is ¾–1 cup cooked beans per meal, paired with vegetables and a moderate portion of whole grains or lean protein.
- Emphasize volume: combine beans with non-starchy vegetables to create large, low-calorie dishes that fill you up.
Meal ideas:
- Big salads with chickpeas, lots of mixed greens, cucumbers, and a light vinaigrette.
- Vegetable and bean soups: high volume, low calories, and easy to portion.
- Bean-based bowls: black beans, a small portion of brown rice, roasted vegetables, and salsa.
Behavioral tips:
- Pre-portion beans into containers to avoid overeating straight from a pot.
- Use beans as a meat alternative several times per week to reduce saturated fat and calories from animal sources.
Combine with exercise and overall calorie awareness for sustainable weight loss. Beans help with satiety and nutrition, making them a practical component of a healthy plan.