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Tuesday, 16 January 2018

The 5 Recommended Beans for Weight Watchers

Beans have high nutritional content, which includes protein, fiber, iron, manganese, magnesium, folate, antioxidants, and phytochemicals. In the 1600s, Native Americans taught European settlers how to plant beans and corn together so that the bean vines would climb the cornstalks for support. Some people avoid beans because they’re concerned about intestinal gas side effects. The gas is caused by intestinal bacteria breaking down the natural sugars found in beans. This sugar is water soluble and is on the surface of the bean, so if you soak dry beans overnight and then drain off the water before cooking them in fresh water, the gas problems will go away. Beans are an excellent source of protein. One cup has twice as much protein as a cup of milk, equal to a 2-ounce serving of beef or fish. Beans are unsurpassed in fiber content. 
This article reveals the top 5 recommended beans for weight watchers and their health benefits and values.
Top recommended beans for weight watchers
The 5 Recommended Beans are:
  • Pinto Beans
  • Lentils
  • Kidney Beans
  • Navy Beans
  • Black Beans
I will now elaborate on each beans and also reveal their nutritional values and health benefits.

Pinto Beans

pinto beans
Pinto means “painted,” and dry pinto beans have a mottled surface that appears painted. When cooked, this mottling disappears and the beans adopt a uniform color. They are the most commonly consumed bean in America, with the average American consuming 4 pounds (dry weight) per year. Dove Creek, Colorado, is the “pinto bean capital of the world.” 

Nutritional Values of Pinto Beans

Serving size: ½ cup, cooked, without salt
  • Dietary Fiber = 8 g
  • Calories = 122
  • Total fat = 1 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium =1 mg
  • Potassium = 373 mg
  • Total Carbohydrate = 22 g
  • Sugars =.0 g
  • Protein = 8 g

Health Benefits of Pinto Beans

  • Pinto beans is high in folic acid, which helps reduce inflammation in artery walls 
  • Pinto beans is high in iron, essential for production of oxygen-transporting hemoglobin
  • It contains molybdenum, which helps to detoxify sulfite preservatives used in packaged foods 
  • It is rich in thiamine (vitamin B1), essential for good memory function

Lentils

lentils
Named for their distinctive lens shape, lentils are mentioned four times in the Bible, most famously as the ingredient in the soup for which Esau sold his inheritance to his younger brother, Jacob. In colors ranging from yellow to orange to red, green, brown, and black, lentils are sold whole or split, with or without the skins. Lentils have a high drought tolerance, so they can be grown in semi-arid regions—in the U.S., the Palouse Region of eastern Washington and the Idaho Panhandle.

Read: 9 Weight Loss Traps And How To Overcome Them

Nutritional Values of Lentils

Serving size: ½ cup, cooked, without salt
Dietary Fiber = 8 g
Calories = 115
Total fat = 0 g
Saturated fat = 0 g
Trans fat = 0 g
Cholesterol = 0 mg
Sodium = 2 mg
Potassium = 365 mg
Total Carbohydrate = 20 g
Sugars = 2 g
58 Protein = 9 g

Health Benefits of Lentils

  • Lentils are rich in folate and copper, both of which contribute to red blood cell production
  • The protein and fiber content of lentils satisfy for hours after eating, helping control appetite
  • It contains saponins and inositol hexaphosphate reduce risk of cancer
  • Lentil as seeds, contains chock-full of the energy needed for the early growth of the new plant

Kidney Beans

Kidney Beans
Originating in Peru, kidney beans were carried by native traders into Central America where they were discovered by the Spanish monks who accompanied the European explorers. Kidney beans are part of Louisiana’s famous red beans and rice. These regal red, kidney-shaped beans must be boiled for at least 10 minutes to destroy their natural phytohemagglutinin, and then cooked until tender. Failure to boil these beans could lead to unpleasant gastric symptoms. (Canned beans have been fully boiled.) 

Nutritional Values of Kidney Beans

Serving size: ½ cup, cooked, without salt
  • Dietary Fiber = 6 g
  • Calories = 112
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 358 mg
  • Total carbohydrate = 20 g
  • Sugars = 0 g
  • Protein = 8 g

Health Benefits of Kidney Beans

  • Its magnesium and potassium content good for lowering blood pressure
  • The high soluble fiber content of kidney beans helps reduce cholesterol and stabilize blood sugar
  • Because of its little fat and no cholesterol content, kidney beans is an excellent substitute for meat protein
  • Kidney beans is rich in manganese and copper, helping protect against cancer and vascular disease

Navy Beans

Navy Beans
Navy beans got their name during the years when Theodore Roosevelt was Assistant Secretary of the Navy. They were a staple food of the U.S. Navy during most of the 20th century. Small, dense and smooth, creamy white and mild in flavor, these are the beans used for the famous Boston and English baked beans. With nearly 150,000 acres committed to the effort, Michigan leads the nation in the production of navy beans.

Nutritional Values of Navy Beans

Serving size: ½ cup, cooked, without salt
  • Dietary Fiber = 10 g
  • Calories = 127
  • Total fat = 1 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 0 mg
  • Potassium =. 354 mg
  • Total carbohydrate = 24 g
  • Sugars = 0 g
  • Protein = 7 g

Health Benefits of Navy Beans

  • Navy beans is soluble fiber helps control cholesterol and blood sugar and prevents diabetes
  • It is insoluble fiber aids in preventing constipation by stimulating the digestive tract
  • Bean protein is kinder to the body, especially the kidneys, than meat protein
  • Navy Beans is a good source of complex carbohydrates, sustaining energy and satiety for hours

Black Beans

Black beans came to Europe when Spanish conquistadors returned from their voyages to the New World. Spanish and Portuguese traders carried them into Africa and Asia. Black beans have a rich, smoky flavor that has been compared to mushrooms; they have a velvety texture, yet hold their shape well during cooking. They are an important source of protein in the cuisines of Mexico, Brazil, Cuba, Guatemala, and the Dominican Republic. 

Nutritional Values of Black Beans

Serving size: ½ cup, cooked, without salt
  • Dietary Fiber = 8 g
  • Calories = 114
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Sodium = 1 mg
  • Potassium = 305 mg
  • Total carbohydrate = 20 g
  • Protein = 8 g

Health Benefits of Black Beans

  • Black beans is high in saponins that lower cholesterol levels by preventing reabsorption into the bloodstream
  • Unlike canned vegetables, canned black beans retain all nutritional value
  • Studies of adults over 70 indicate that black bean consumption increases longevity
  • As seeds, black beans are nutrient reservoirs—energy, protein, vitamin and mineral accumulators
I have clearly explained 5 top beans recommended for weight watchers. Try out the ones available in your locality.

See Also: The 5 Recommended Nuts and Seeds For Weight Watchers


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