Are beans the secret for weight loss?

What’s inexpensive, lasts awhile in your pantry, high in nutrients, easy to add to your daily diet and may help you lose weight?

Beans.

A research study shows eating more beans, also called legumes, is associated with a number of health benefits. Researchers analyzed a National Health and Nutrition Examination Survey compiled by the Centers for Disease Control and Prevention (CDC) for dietary patterns of bean consumption. Bean consumption included canned or dry kidney beans, black beans, chickpeas (garbanzo beans) or pinto beans.

Those who ate beans showed improved weight-related outcomes compared to those who did not eat beans. Specifically, bean consumption was associated with lower body mass index, decreased body weight and improved waist circumference.

“Because of their high fiber and protein content, incorporating beans into your meals and snacks can help fill you up faster and keep you satisfied longer,” says Dr. Gonzalo Madrigal, a family medicine physician at Aurora Health Care. “Combining that with exercise, eating a balanced diet with plenty of fruits, vegetables and whole grains, and eating less added sugar and saturated fats can help you reach or maintain a healthy weight.”

Beans are low in calories and saturated fats, and for those opting for plant-based diets, are one of the best sources of protein.

Bean consumers also had better diet quality and higher intakes of several shortfall nutrients; the nutrients Americans typically under-consume which can cause health concerns. These nutrients include dietary fiber, potassium, calcium, iron and folate.

“Beans are well known to be heart healthy,” Dr. Madrigal says. “Incorporating more beans in your diet is associated with lower cholesterol and blood pressure, less inflammation and a decrease in other risk factors for cardiovascular disease.”

Other research studies show eating beans can also help manage diabetes, control blood sugar and improve gut health.

Need another reason to eat more legumes? Beans are budget friendly.

They’re low cost and one of the most nutrient dense foods you can buy. Plus, you don’t have to worry too much about them expiring and having to throw them out. You can store canned beans for two to five years and dried beans have a recommended shelf life of up to two years.

From salads and soups to main dishes, snacks and even dessert, beans are a highly versatile and delicious ingredient.

Are you curious if you’re at a healthy weight? Take this free online quiz.