Beans help lose weight. See the benefits and how much to consume

Don’t fall into the conversation that beans make you fat. These and other legumes (lentils, chickpeas, peas) bring many health benefits and contribute to weight loss.

Each 100g (one shell) of cooked pinto beans contains 76 calories (equivalent to one fruit) and 13.6g of carbohydrates;
8.5 grams of carbohydrates are dietary fibers that are not absorbed by the body and are not converted into energy;
That is, only the remaining 5 grams of carbohydrates are converted into calories – only 20 calories;
The food still contains 5 grams of protein.

“Beans are a low-calorie and very nutritious food. Due to the high amount of soluble fiber, they generate satiety and reduce the intestinal absorption of fats and sugars, in addition to improving the intestinal flora,” says the nutritionist.

The legume protein also provides satiety and slows down the absorption of the carbohydrates in the meal. This prevents elevations of insulin, a hormone that encourages the body to store fat.

How much do you consume? When preparing a healthy meal, it is recommended that beans and rice occupy a quarter of the plate; Leave 1/4 for proteins (meat, eggs, fish) and the other half of the plate for greens and vegetables.

in Lists for weight loss This week, Samantha Rain suggests eating meals with lentils, whole beans, and even flour to boost your fiber intake. in a healthy eating plan live wellAnd UOL subscribers can access 190 listings have already been published and receive 5 new listings per week (check below).