Ooops!!! Beans may not be suitable for weightloss afterall

One of the most controversial topics of all times is; is beans healthy or not? So many diet plans include beans in their menu because it ‘supposedly’ aids weightloss. There aren’t any solid scientific evidence to state otherwise but we are about to discover a few loopholes in the consumption of beans for weightloss.Bean(s) according to the oxford dictionary is “an edible seed, typically kidney-shaped, growing in long pods on certain leguminous plants”. There are various beans available in different parts of the world. A few are;

  • Pinto beans
  • Kidney beans
  • Black beans
  • White beans
  • Navy beans
  • Pink beans
  • Adzuki
  • Yellow eye
  • Black eye
  • Large lima
  • Green beans, etc.

The most common beans to frequent the diet of Africans (Nigerians) are the ‘black eyed’ beans. Black-eyed (cow peas) beans are white legumes with an eye-like black dot just like the name implies. Let’s take a look at its nutritional facts both in its raw state, when boiled and frozen.

NUTRITIONAL FACTS:

Black eyed beans (raw):

Amount per 100 grams

Calories 90

% Daily Value

Total Fat 0.4 g        0%

Saturated fat 0.1 g      0%

Polyunsaturated fat 0.2 g

Monounsaturated fat 0 g

Cholesterol 0 mg       0%

Sodium 4 mg        0%

Potassium 431 mg       12%

Total Carbohydrate 19 g      6%

Dietary fiber 5 g       20%

Sugar 3 g

Protein 3 g         6%

Vitamin A    16%  Vitamin C  4%

Calcium    12%  Iron   6%

Vitamin D    0%  Vitamin B-6 5%

Vitamin B-12   0%  Magnesium 12%

 

 

NUTRITIONAL FACTS:

Black eyed beans (boiled):

Amount per 100 grams

Calories 97

% Daily Value

Total Fat 0.4 g        0%

Saturated fat 0.1 g      0%

Polyunsaturated fat 0.2 g

Monounsaturated fat 0 g

Cholesterol 0 mg       0%

Sodium 4 mg        0%

Potassium 418 mg       11%

Total Carbohydrate 20 g      6%

Dietary fiber 5 g       20%

Sugar 3.2 g

Protein 3.2 g         6%

Vitamin A    15%  Vitamin C  3%

Calcium    12%  Iron   6%

Vitamin D    0%  Vitamin B-6 5%

Vitamin B-12   0%  Magnesium 13%

 

NUTRITIONAL FACTS:

Black eyed beans (frozen):

Amount per 100 grams

Calories 132

% Daily Value

Total Fat 0.7 g        1%

Saturated fat 0.1 g      1%

Polyunsaturated fat 0.2 g

Monounsaturated fat 0.3 g

Cholesterol 0 mg       0%

Sodium 5 mg        0%

Potassium 375 mg       10%

Total Carbohydrate 24 g      8%

Dietary fiber 6 g       24%

Sugar 4.5 g

Protein 8 g         16%

Vitamin A    1%  Vitamin C  4%

Calcium    2%  Iron   11%

Vitamin D    0%  Vitamin B-6 5%

Vitamin B-12   0%  Magnesium 12%

Note: per cent daily values are based on a 2,000 calorie diet.

Beans contain quite a number of nutrients including; protein, carbohydrates, folate, soluble fiber, iron and lectins.  The lectins are an important protective measure for the bean plant but could be dangerous for humans. Lectins are specific proteins that stick to carbohydrates. Lectins are capable of harming the lining of the intestines. This could lead to lectins and food particles leaking into the blood stream and possibly, wrecking havoc in the bloodstream. It is also speculated that lectins may cause insulin and leptin resistance. Guess what? Insulin and leptin resistance are major factors in obesity and diabetes.

THINGS THAT WILL SHOCK YOU ABOUT BEANS

  • Beans are high in starch. They contain carbohydrate. Continuous consumption of beans will in the long run interfere with weight loss by contributing to weight gain.
  • Beans contain lectins (as pre-mentioned) which can aggravate auto-immune diseases such as arthritis, peptic ulcer, allergies, type 2 diabetes and multiple sclerosis.
  • Beans are quite hard to digest. Unless your beans is soaked, drained, boiled, drained again and slow-cooked (under very low temperature), you are bound to face a tough time digesting it. This often results in heart/chest burn.
  • This may sound funny and is not NECESSARILY health related but; consumption of beans may put you in an uncomfortably embarrassing situation because it can make you fart more.
  • The estrogen mimics found in beans may interfere with hormone function which may in turn be harmful to health.

Having said all this, it is advisable to take note of the nutritional facts of any type of beans before consumption (if you must eat it). Consulting with a nutritionist is not a bad idea either especially if you’re looking for a rapid weight loss meal plan.

PhotoCredit: GirlyGirlAmy

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