This Ancient Food Improves Heart Health, Lowers Cancer and Diabetes Risk, and Controls Appetite

 

By Kevin DiDonato MS, CES--Level 1 Certified Precision Nutrition and Certified Personal Trainer


In today’s world, everyone wants to lose weight.

It could be stubborn belly fat that’s holding you down…

Or it could be jiggly thighs and arms.

Whatever the trouble area, there is one thing for certain: You want to lose it, and you want to lose it FAST!

Well, I have some great news for you…

There is ONE food out there that could help you lose the fat AND keep you feeling full and satisfied for hours after!

What is this powerful food?

Beans and Fat Loss

There is one problem when it comes to fat loss: Everyone likes to eat really, really good food.

But, if you eat too much of it, then it can add too many calories to your day.

And too many extra calories – repeated day in and day out – could lead to excess weight being added to your body.

Now on the other hand, eating too much sugar may also cause you to crave unhealthy foods (usually full of calories, sugar, and trans-fats), therefore adding to your waistline and your hips and butt.

But, beans could be your solution!

You see, beans are full of fiber and protein, both nutrients that have been shown to boost your satiety (a fancy term for satisfaction).

Basically, these two nutrients tell your body when you have eaten and that you are full and satisfied.

This could prevent you from overeating, therefore giving you better control over your appetite.

Plus, beans are a low-glycemic food, meaning they are digested and absorbed slowly by your body, which could therefore add to the satisfaction component of beans.

And there is research to prove it!

According to a recent publication in the journal Obesity, researchers combed through databases and discovered that beans (they called them pulses) were able to increase satisfaction after a meal by a whopping 31 percent!

They concluded: “Pooled analyses show that dietary pulses contribute to acute satiety but not second meal intake.”

Now, there are plenty of beans that you can have.  But not all of them are the same.  Some may raise your blood sugar slightly, while others may stabilize your blood sugar, which could prevent cravings.

Most dried versions of beans are lower in the glycemic index, while most canned varieties (when tested) were higher on the scale than their dried versions.

Here’s a list of the healthiest beans and their corresponding rank on the glycemic index:

Soybeans  15 – 20
Kidney beans 13-46 (average of .34)
Lentils 18-37
Navy Beans 30-39
Black Beans 33-50
Chickpeas 31-36
Peas, Dried and split 32
Pinto beans 39

Besides being a great source of protein and carbs, beans are also a great source of fiber.  And this fiber has been shown to slow the rate of digestion and gastric emptying.  This could cause your blood sugar to slowly rise, therefore preventing hunger cravings, while helping you lose weight and control your appetite.

Take Home Message

If you want to lose weight, you need to control the urge to eat junk food, nutrient-barren foods, or sweets.

These foods only add to your caloric intake, which could spike weight and fat gain if you’re not careful.

However, if you eat more foods that fill you up – like beans – then you could boost your satisfaction between meals.

This could prevent you from overeating the foods that could cause weight gain.

Beans are full of the right nutrients – like fiber and protein – which could fill you up and leave you full all day long.

And this could spell nothing but good things for your fat loss!

READ:
This Working Mom, With Injuries and an Out-Of-Control Thyroid, Changes Her Body With Just a Few Simple Changes And THIS Powerful Secret Weapon

 

 

 

 

 

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References:

Slying L, Kendall C, de Souza RJ, Jayalath VZh, Cozma AI, Ha V, Mirrahimi A, Chivaroli L, Augustin LS, Mejia SB, Leiter LA, Beyene J, Jenkins A, Stevenpiper JL.  Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials.  Obesity 2014 Aug;22(8):1773-1780.