Correct understanding of eating black beans to lose weight

In the summer, many families, especially women and overweight and obese people choose black beans to process many dishes and drink to keep fit and lose weight.

BSCKI Ngo Cao Ngoc Diep, Department of Nutrition and Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that there are two types of black beans: black beans with white hearts and black beans with green hearts.

Regardless of the type of black beans, the nutritional composition is the same. In 50g black beans provide about 150-160kcal, 12g protein, oil, essential amino acids, 1g fat, 25g carbohydrate, vitamins A, C, E, zinc, copper…

In addition to the nutritional value, in 50g of black beans eaten, there are also about 2g of fiber to help the body reduce hunger, slow absorption of sugar and fat.

Dr. Diep said thatEating whole black beans can help with weight loss. However, the doctor also noted, the amount of vitamins, microelements, and minerals is mainly in the beans, but when boiled, the vitamins and minerals in this water are only negligible.

Therefore, for overweight and obese people, using black bean juice will be helpful in reducing cravings, reducing the intake of high-fat, carbohydrate-rich snacks, etc. But drinking black bean juice as much as possible will reduce weight. or not, according to Dr. Diep, so far science has not provided evidence.

How to drink black bean juice or dishes from black beans for science?

According to the advice of Dr. Diep, black bean juice should only be used 1-2 cups/day, about 250ml each time, without sugar. Some patients with heart, liver, and kidney failure, if drinking more water, need to consult a doctor for treatment because it can cause circulatory overload, harmful to health on the existing background disease.

One thing to note, when cooking black bean water, from the bean pods secretes a substance that, if taken with meals for a long time, will inhibit the absorption of minerals such as calcium, zinc, and copper in food. Therefore, it is advisable to drink black bean juice away from the main meal for 2-4 hours.

The preservation of black bean juice is also important because this is a perishable food. If cooking is done for more than 2 hours, it must be boiled again if you want to use it again. If stored in the refrigerator, it will only be used within a day.

According to Dr. Diep, eating bean rice instead of white rice is also a way to reduce the amount of powdered sugar from rice. Bean rice also provides more vegetable protein from black beans equivalent to the amount of animal protein (from red meat such as beef, pork, etc.) and more fiber than from white rice.

Bean rice bowl will be very good support for overweight and obese people who need to lose weight. However, that does not mean that you can eat as many bowls of bean rice as you want. In fact, a bowl of bean rice has about 200 – 250kcal. Thus, the amount of food should be reasonable between calories taken in and calories burned from exercise, serving the goal of weight loss.