Bean diet refers to one of the effective types of diets for weight loss, which is useful for the body. This diet takes one of the leading positions due to the high protein content in beans. Moreover, beans are one of the favorite dishes of vegetarians, since these beans can replace meat and even fish dishes. Vegetable protein in beans can energize and get rid of extra pounds. In addition, it has been observed that many of the longest-living people in the world are legume lovers. For example, Okinawa residents in Japan have a bean-based diet.
Researchers from the USA have proved that beans contain substances that interfere with the normal absorption of carbohydrates. That is why they do not affect the work of carbohydrates and are excreted undigested from the body. Thus, beans do not allow carbohydrates to turn into fat deposits. Therefore, the bean diet affects the reduction of body fat.
The composition and nutritional value of beans
Beans belong to the annual plants of the legume family. This climbing plant was planted in France to decorate houses, and in ancient Romans it was used as a cosmetic (powder and whitewash).
Bean pods up to 20 cm long contain beans that are very rich in beneficial substances. White beans contain 102 kcal per 100 g of product, red beans – 298 kcal. White beans contain 7 grams of protein, 16,9 grams of carbohydrates and 0,5 grams of fat, red beans contain more 1 grams of fat, 0,5 grams of fats and carbohydrates 3,1 grams. Also, red beans contain vitamins B1, B2, B3, B5, B6 and B9 and K, about 40% phosphorus and 55% magnesium.
Beans contain up to 25% of proteins that are superior in nutritional value to meat products. Protein is absorbed by the body by 80%. In addition to it, beans contain magnesium, phosphorus, iron, sulfur, calcium, potassium, vitamins and amino acids. Iron promotes the circulation of oxygen to cells, stimulates the formation of red blood cells in the body and affects the resistance of the immune system to infections. Sulfur stimulates the body’s resistance to infectious bowel diseases, skin diseases, rheumatism and bronchial diseases. Zinc in beans helps to normalize carbohydrate metabolism in the body. Copper helps to synthesize adrenaline and hemoglobin. Nutritionists attribute beans to the dietary type of food and recommend including it in the menu at least once a week. It is recommended as a prophylaxis of atherosclerosis, hypertension and pyelonephritis. Bean beans contain about 8,5% arginine, which is involved in nitrogen metabolism, which affects the metabolism and the formation of new tissues and blood vessels.
Beans contain a lot of starch and carbohydrates, as well as a lot of tryptophan, lysine and histidine. Tryptophan is an important amino acid for the body that creates proteins. Lysine is important for strengthening immunity and for the prevention of infectious diseases. Histidine is an amino acid that is involved in the formation of the hormone histamine.
The beans also contain a lot of sulfur, which is necessary for the healthy structure of hair, nails and epidermis. Iron affects the production of red blood cells in the blood and increase the body’s resistance to viral infections.
As a result of scientists conducting an experiment on the relationship of legumes and life expectancy, some discoveries were made. Researched in the field of medicine concluded that among the subjects elderly people who ate beans, the mortality rate is lower by 7-8% than those who do not eat them at all. Thus, the beans have a positive effect not only on weight loss, but also on the functioning of the organism as a whole.
Red bean beans are one of the high-calorie types of legumes, however, despite this, they are very effective in losing weight. This paradox is due to the very low fat content in beans. Due to its high fiber content, it gives a quick feeling of fullness. Fiber cleanses the intestines from harmful toxins and toxins, which also positively affects the body. Red beans lower the sugar level in the body, which is very beneficial for diabetics. For people with cardiovascular ailments, the product is useful because it contains magnesium and folic acid. For pregnant women, folic acid has a beneficial effect on the development of the fetus. The high content of b vitamins in beans contributes to a good metabolism and the regeneration of red blood cells. Due to the iron content in the product, the body improves the blood formation process. Phosphorus, which is found in large quantities in red beans, is useful for the nervous system.
In dietary nutrition, red beans are used in the treatment of diseases of the kidneys, liver, bladder, gastrointestinal tract and heart.
The advantage of white bean beans is their low calorie content. This type of bean is ideal for weight loss diets. Beans can be safely combined with different products. White beans are the best antidepressants because of their high levels of tryptophan, tyrosine and methionine. In addition, easily digestible protein in beans is an excellent substitute for meat.
To taste, white beans are very tender and soft. It has a lot of iodine, calcium, potassium, phosphorus and zinc. Due to the large amount of fiber, a feeling of satiety quickly sets in. Fiber normalizes the intestinal microflora, cleansing it of harmful toxins and toxins. Vitamin E inhibits the aging process of body cells, protects body tissues from free radicals and strengthens blood vessels and capillaries.
White beans are recommended to be included in the diet for liver problems, metabolism, kidney and gall bladder.
String beans is the lowest-calorie among all types of beans. It contains all 24 kcal. Of the beneficial substances in it are folic acid, magnesium, phosphorus, zinc, potassium and calcium. Including green beans in the diet, you can get rid of many problems, such as:
- intestinal infections;
- heart diseases.
Researchers in the field of medicine are of the opinion that the string bean has a positive effect on masculinity and can even prevent prostate adenoma. The beans of this variety effectively prevent the aging process of the body and remove excess salt.
“Dark horse” among all types of legumes is black bean, which contains the most valuable compounds useful for the body. A portion of a product weighing 170 g contains 15 g protein and 15 g fiber. Nutritionists equate this to 60 g of chicken. Due to the unique combination of proteins and carbohydrates in beans, the load on the digestive organs is reduced, and the food in the stomach is improved, which positively affects the functioning of the colon. Molybdenum in black beans protects against Alzheimer’s and Parkinson’s diseases.
Black beans contain high amounts of anthocyanins, which are powerful antioxidants. They have a valuable ability to protect against ultraviolet rays. Anthocyanin protects against the formation of cancer cells, slows down the aging process of cells in the body and rescues from depression. The substance on 100% is dissolved in water, therefore it is completely absorbed by the body.
The use of black beans gives the skin a healthy look, makes nails strong and hair shiny.
Contraindications and side effects
With all the benefits of beans, there are also some contraindications for its use. For people of advanced age, beans should be included in the menu with caution due to reduced metabolism. People suffering from colitis, cholecystitis, gastritis, peptic ulcer disease or having high acidity, beans are not recommended to be included in the menu. Beans can also cause flatulence due to a portion of undigested carbohydrates. Pancreatic enzymes do not have time to cope with carbohydrates, so they enter the intestine in an unsplit form. As a result of the breakdown of carbohydrates, a lot of gas is released in the intestines. This unpleasant effect can be avoided if before starting cooking it is enough to soak the beans for several hours in a soda solution and heat them well. In addition, it is recommended to add spices to beans that reduce gas formation in the body.
The beans are processed in the body for about 4 hours, so some people during this period may experience heaviness in the stomach.
Beans contain purine substances that form uric acid in the body. In some people, the kidneys can not remove it from the body, which leads to its accumulation and, as a result, the occurrence of gout.
For nursing mothers, beans must be entered into the menu gradually, watching the reaction in the body of the baby. If a child has colic, then the product should be discarded.
Some people are allergic to beans, which manifests as a skin rash. Therefore, before using legumes, it is better to consult a doctor.
Raw beans can lead to poisoning of the body. Phasin and phaseolunatin toxic substances can cause diarrhea, vomiting and fever. Therefore, it is strongly recommended to use sprouted beans carefully.
Description of the bean diet
Nutritionists recommend using a bean diet for weight loss for a week. Reviews of this diet confirm the recommendations of nutritionists about its effectiveness. Before you begin to comply with it, you must study its menu and additional recommendations. Being on a bean diet, you need to exclude from the menu such products as salt, sugar, flour products, alcoholic beverages, chocolate and carbonated drinks. Fatty and fried foods should also be excluded from the diet.
Nutritionists advise choosing white or green beans for a diet. These bean varieties have a low calorie content, which gives a good diet result. The optimal diet duration is one week. The menu should consist of 40% beans and 60% vegetables, fruits, berries, fish, meat and dairy products. Additionally, purified water or green tea is included. To enhance a positive result, it is recommended to exercise. After a week-long diet, it is recommended to include beans in the menu for a smooth transition to other types of food.
A weekly diet schedule is best planned from Monday. On this day, a glass of yogurt and a slice of whole grain bread are served for breakfast. It is allowed to snack with one fruit or 7 nuts. For lunch, you need to eat baked beans with cheese or vegetables. Dinner consists of boiled beans (100 g) and vegetable salad.
On Tuesday, a glass of kefir with cottage cheese (100 g) is served for breakfast. It is allowed to have a bite with one apple or banana. For dinner, diet bean soup and a salad of cabbage, carrots and olive oil are prepared. For dinner, boiled beans and steamed fish (100 g) are served.
Wednesday begins with a glass of kefir and bran bread. You can also eat fruit or nuts. For lunch, boiled beans with steamed vegetables are served. Dinner consists of Caesar salad with olive oil and a dish of boiled beans.
On Thursday, breakfast begins with a cup of green tea and cottage cheese with dried apricots. Before dinner, it is recommended to drink a glass of kefir. You can dine on this day of the week with bean borsch and coleslaw and carrot salad. Thursday dinner is the same as Monday.
Friday breakfast consists of a glass of kefir, oatmeal on the water, a few pieces of prunes and a slice of whole grain bread. You can have a snack before dinner with fruit or nuts. For lunch, boiled beans (100 g) and boiled egg are served. Dinner consists of canned beans and low-fat yogurt.
On the penultimate day of the diet you can eat low-fat cottage cheese with a cup of green tea. Before lunch you can drink a glass of kefir. At lunch, it is recommended to eat baked beans and vegetables. Dinner can be boiled beans (100 g) and vegetable salad.
The Sunday diet menu consists of a glass of kefir for breakfast, boiled beans and stewed vegetables for lunch and dinner.
Thus, the bean diet will help return the body to a slender look, saturate the body with useful substances and remove harmful toxins. Correctly observing the diet, in 7 days you can lose up to 7 kg of excess weight. Beans positively affect the appearance, eliminating the extra pounds. It is available at any time of the year, it is relatively cheap and does not require much effort in cooking. This product saturates the body with all the necessary fats, proteins, vitamins, carbohydrates and minerals.