Can beans help you lose weight?

Beans are another great option when putting your meal together. Cholecystokinin is one of your best weight loss pals. This digestive hormone is a natural appetite suppressant. High-fiber beans can lower your cholesterol. Beans are a great protein source as well. Get yourself some coconut oil. This is the best for you when heated up. Chop some fresh garlic. Next throw in some chopped onion. I like to use sweet onion. Can’t forget your fresh vegetables, Slice some red and green peppers and throw them in the mix. Add spices to your liking.

Why Beans are good for your Health

Lots of Fiber

Beans are a great source of fiber. That’s important because most Americans don’t get the recommended 25 to 38 grams each day. Fiber helps keep you regular and seems to protect against heart disease, high cholesterol, high blood pressure, and digestive illness. Navy beans have about 19 grams of fiber per cup. Add some smoked turkey kale, onions, and carrots, for a hearty soup.

Plenty of Protein

Beans are a great way to get low-fat low calorie protein that already has the fiber and cars mixed in. A single cup has around 15 grams. That’s two to three times more than rice or wheat. It’s especially good for a protein-building block called lysine that you might not get enough of if you’re a vegetarian.

Keeps you at a Healthy Weight

If you make it a habit to eat then beans help you lose weight, you’re more likely to have lower body weight, a slimmer waist, and a lower body mass index (BMI). Studies show that obese me on a protein-rich diet lost more weight with beans as their top protein source.

Good food for Diabetes Control

Eating a variety of beans not only seems to help prevent diabetes, but it also appears to help control the high blood sugar that is both a cause and symptom of the disease. Steam some fresh green beans with a sprinkle of salt and a touch of olive oil for a delicious summer side dish.

How to get your Beans for loss of weight

Their best bean recipes include power-packed black beans, red kidney beans, and borlotti beans. All are easy to make and delicious, take your pick from

• Black Bean soup and salsa
• Spicy Bean no meat Meatloaf

Black Bean Soup and Salsa

This soup is tasty, easy, and takes less than 20 minutes to make. Use parsley instead of coriander if you don’t like/can’t get fresh coriander.

Time

• Ready in 20 mines
• Preparation time:5 mines
• Cooking time: 15 mines

Calories per Servings

• 210 kcal

Ingredients

• 1 tbsp. olive oil
• 1 clove garlic
• 2 red onions
• 2 tsp. cumin
• ½ teaspoon chili powder
• 2/400 g can black beans
• 1 vegetable stock cube
• 2 medium tomatoes
• 25 g Fresh Coriander

How to make Black Bean Soup and Salsa

1. Finely chop the onions and crush the garlic
2. Gently fry one of the onions in the oil until translucent. Add the garlic, stir fry with the onion for a minute, and then stir in the cumin and chili powder.
3. Add one of the cans of beans to the pan then fill the can with water and add that to the pan. Stir and bring to simmer.
4. Remove the pan from the heat and blend the contents with a hand blender, or transfer to a blender.
5. Add the second can of beans to the blended mixture in the pan, and bring to simmer. Season to taste with salt and pepper.
6. In the meantime, chop the tomato and coriander and mix with the remaining chopped onion to make the salsa.

Serve the soup in bowls with a little mound of salsa in the middle of each.

Spicy Bean no Meat Meatloaf

This is great to eat hot or cold. Keep leftovers in the fridge for a tasty sandwich filling.

Time

• 1 hr. 15 mines
• Preparation Time: 15  mines

Cooking time

• 1 hour

Calories Per Serving 

• 328 kcal

Ingredients

• 1 tbsp. olive oil
• 1 medium onion
• 2 sticks celery
• 1 medium carrot
• 1 small sweet red pepper
• 1 clove garlic
• 2 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. chili powder
• 1 400g can of black beans
• 1 400g can of kidney beans
• 2 tsps. lemon juice
• 15 g tomato puree
• 1 medium egg
• 80g breadcrumbs
• Salt and pepper to taste

How to Make Spicy Bean to Meat Meatloaf

Preheat the oven to 180/gas mark 4 and line a loaf tin with baking parchment- with a 4cm overhang to make it easier to get the loaf out after cooking

1. Finely chop the onion, celery, carrot, and red pepper, and gently fry in the oil until the onions are translucent.
2. Add the crushed garlic, cumin, coriander, and chili and stir over the heat for about a minute, then remove from the heat and allow cooling for a couple of minutes.
3. Drain both cans of beans and add around two-thirds of each type to a food processor
4. Add the tomato puree and lemon juice to the processor, and process until smooth. Season to taste.
5. Stir the fried vegetable and remaining whole beans into the mixture, along with the breadcrumbs and the lightly beaten egg.
6. Put the mixture evenly into the prepared loaf tin. Bake in the oven for about an hour.

Al the loaf to cool in the tin for 5-10 minutes before taking out and slicing up to serve.

This is nice with the accompaniment you would normally have with fajitas: a dollop of low-fat Greek yogurt, some fresh tomato salsa, and a little guacamole. Yom!

And Serve it