Weight: Foods for easy weight loss

Beans and peas are the secret ingredient in the highest quality diet that can even help you reach any weight goal. researchPublished in Nutrition Journal.

To reach this conclusion, the researchers looked at the quality of adult diets containing beans and peas.

The results showed that people who ate beans and peas enjoyed several benefits, including better quality diethigher intake of key nutrients and better weight outcomes.

“Many people know that beans and peas are good for the heart, but our research suggests that canned and dry beans and/or peas have more benefits, such as increased nutrient intake and healthier eating patterns,” the researchers report.

Better nutrition

For the study, researchers used data from the National Health and Nutrition Examination Survey (NHANES), which collects information from people living in the United States. and compiled by the US Centers for Disease Control and Prevention (CDC).

The analysis focused on a 24-hour period in which people recalled their diet through in-person interviews.

Bean consumption patterns and population weight were used to determine differences between dietary patterns.

Bean consumption was defined as consumption of red beans, black beans, peas, and beans, and four distinct patterns were formed that differed in percentages. is calories derived from beans and the overall quality of the diet.

Compared to the group that did not consume beans and Four dietary patterns of bean consumption were significantly associated with higher diet quality individuals in all four categories consumed more vegetables, seafood, and other plant proteins.

They have also been associated with better fatty acid ratios, which are a higher level of health heart polyunsaturated and monounsaturated fats compared to saturated fats.

How do they affect your weight?

Beans are an excellent source of fiber, which supports heart health, a healthy gut microbiome, and reduced low-grade inflammation associated with many cardiometabolic diseases such as high cholesterol, hypertension, and type 2 diabetes.

Bean eaters have choline, folate, iron, magnesium and Vitamin E.

Both of the bean dietary patterns were significantly associated with improved weight outcomes.

Participants who consumed beans and consumed the most daily calories from vegetables appeared to have a lower BMI (body mass index).

Participants who also consume different beans appeared to have a 29% lower risk of increased waist circumference.

This is probably due to the high content of beans fiber and proteins, making them an ideal ingredient for more filling and flavorful meals.

How to include beans in your diet

If you want to add color, texture and flavor to your food, beans are an easy solution. They can be the main protein in a vegetarian meal or added as a side dish to add extra protein and fiber.

Add your favorite variety to a savory dish, soup or sauce, or mix it into your salad.

Although canned beans are convenient, some are high in sodium. Drain and rinse them to reduce the amount of salt, or try cooking them yourself to know how much salt to use.

You can even add garlic, herbs and spices to the boiling water for a richer taste.

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