Want To Lose Weight Faster? Replace Empty Calories With This Brazilian Legume

Black beans or black turtle beans are a small, shiny variety of beans that are commonly found in South America. Like other legumes, they are prized for their high protein and fibre content. Black beans also contain certain other health benefits. Let's see how nutritious they really are.

Here's a simplified breakdown of the nutritional value of one cup (172g) of boiled, unsalted black beans:

- Calories: 227

- Protein: 15g (good plant-based protein source)

- Fat: 1g (very low in fat)

- Carbohydrates: 41g

- Fiber: 15g (aids digestion)

- Folate: 64% of the daily value (DV) (essential for cell growth)

- Copper: 40% DV (supports immune function)

- Thiamine: 35% DV (helps energy production)

- Manganese: 33% DV (important for metabolism)

- Magnesium: 29% DV (supports muscle and nerve function)

- Iron: 20% DV (helps in oxygen transport)

- Phosphorus: 19% DV (supports bone health)

- Potassium: 13% DV (good for heart health)

- Vitamin B6: 7% DV (aids brain function)

- Calcium & Selenium: 2% DV each (supports bones and immunity)

Can Consuming Black Beans Help Weight Loss?

Yes, they are a great food option for people trying to shed extra pounds. Black beans are loaded with fibre, which makes you full for a longer period. Moreover, they have a low glycemic index (GI), which has a minimal effect on blood sugar levels. Let us understand contribution in weight loss.

Rich in Fiber and Nutrient-Dense

Black beans are loaded with fibre, making them a perfect addition for those looking to feel fuller for longer and curb cravings for unhealthy snacks. A 2016 study published in the Journal of the American College of Nutrition found that high-fibre diets, including black turtle beans, support higher metabolic rates and fat oxidation, helping to enhance weight-loss efforts.

Packed with Protein

These beans are rich in protein and low in calories, which is beneficial for weight loss. Studies have shown that a high-protein diet can aid in shedding pounds by boosting metabolism. The protein content in black beans keeps you energized and promotes muscle growth, which in turn helps burn more calories throughout the day.

Dense in Essential Nutrients

Black beans are packed with essential nutrients, including manganese, magnesium, carbohydrates, copper, phosphorus, iron, calcium, and zinc. Nutrient-dense foods like black beans promote satiety, or the feeling of fullness, reducing the urge to snack on less nutritious foods and making it easier to maintain a calorie deficit for weight loss.

Low Glycemic Index for Steady Energy

With a low glycemic index (GI), black beans have a minimal effect on blood sugar levels. Low-GI foods release energy gradually, keeping you fuller for longer and stabilizing blood sugar levels. This steady energy release prevents blood sugar spikes and crashes that often lead to cravings, allowing for better energy management and improved fat-burning potential.

Better Portion Control

The combination of fiber, protein, and complex carbohydrates in black beans helps in managing portion sizes effectively. Feeling satisfied after meals can help reduce the temptation to overeat, especially when it comes to high-calorie foods. Incorporating black beans into your diet allows you to enjoy filling meals without excess calories, supporting sustainable weight loss.