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10 Delicious Bean Recipes to Help You Lose Weight

10 Delicious Bean Recipes to Help You Lose Weight

Beans receive mixed reviews in the weight loss community. On one hand, they’re a natural food, which experts normally recommend over processed foods to people who want to lose weight. On the other hand, beans contain carbohydrates, and many diets encourage people to limit their carb intake.

So, what’s the verdict? Do beans belong on our plates?

A 2013 study conducted by researchers at Loma Linda University found that “a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.” Another study revealed that “bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.”

This is good news if you love beans. It’s also good news if you want to eat healthy because research has suggested beans can help:

But maybe you’re not sure where to start when it comes to eating more beans―or maybe you just don’t like beans. That’s not your fault. Most people think the only way to eat beans is to pile them on a plate and starting spooning them up. But that’s just the tip of the iceberg. Beans are actually a very versatile food. Used correctly, you can add them to a dish and get all their health benefits―without overpowering the other flavors in the meal.

Here are 10 recipes to help you get started with eating more beans.

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1. Quinoa and Black Beans

Since this recipe requires only 15 minutes of prep time, you can move on to other tasks while this tasty meal simmers.

Black bean and quinoa bowl

    2. Corn and White Bean Chowder

    Make a big bowl of this delicious chowder for dinner and save the leftovers for an easy microwavable lunch.

    Corn Chowder

      3. Southwest Salad

      This enormous salad shows just how easy it is to add beans to a meal. And since beans naturally contain lots of fiber, you’ll be making the meal more filling too.

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      Southwest Salad

        4. Smashed Chickpea & Avocado Salad Sandwich

        This versatile chickpea and avocado salad can be used in a sandwich or a wrap. It’s a no-cook recipe, which means faster prep time and fewer dirty dishes. By the way, chickpeas are also called garbanzo beans, and yes, they are a legume.

        avocado chickpea burrito

          5. Snickerdoodle Blondies

          Bet you didn’t see this one coming. Beans are a surprisingly versatile food. Blend them up, and you can increase the fiber and nutrients in these blondies without spoiling the sweet taste. To be clear, these blondies are still a dessert — translation: you shouldn’t eat ten of them if you want to lose weight. But they are a sweet way to get more of healthy the goodness of beans into your life.

          snickerdoodle blondies

            6. Chicken and White Bean Chili

            This meal combines the heartiness of chili with the fiber of beans to help you feel full longer.

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            Chicken Soup

              7. Asian Slaw with Ginger-Peanut Dressing

              Need more easy-to-make lunches you can take to work? Stuff this salad into a plastic container and grab a piece of fruit. This recipe contains lima beans, a healthy legume many people forget about. Even if you didn’t like them when you were younger, you should give them a try in this salad.

              lunch salad

                8. Black Bean and Quinoa Enchilada Bake

                If you’re like me, this recipe had you at “enchilada.” Plus, black beans (and pinto beans) go great with Mexican food. Now you have a reason to crack open your favorite jar of salsa.

                enchilada casserole

                  9. Easy Tuscan Bean Soup

                  You can easily add beans to lots of soup recipes. It’s a smart choice because the beans will make the soup more filling.

                  Tuscan Bean Soup

                    10. Breakfast Smoothie

                    Beans are a great natural source of protein. Add some blended beans to a smoothie, and you can be sipping on a healthy breakfast in no time.

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                    A white creamy breakfast smoothie

                      Now you have 10 tasty bean recipes to help you lose weight and start enjoying the many other health benefits beans provide. If you don’t know how to cook dry beans, or you would like to know how to cook dry beans for less gas, this free guide will help.

                      Thanks to Michelle Jones and Amy Hanus for providing the pictures used in this post. All Photos Used With Permission.

                      Featured photo credit: Skinny Enchilada Casserole/Amy Hanus via fullplateliving.org

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                      Last Updated on May 21, 2020

                      The Top Fad Diets That Are Actually Worth the Hype

                      The Top Fad Diets That Are Actually Worth the Hype

                      You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                      Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                      Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                      An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                      Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                      1. The Paleo Diet

                      The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                      The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                      In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                      How Your Health Can Change With Paleo

                      The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                      With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                      It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                      Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                      2. Whole30

                      The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                      With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                      During the month you are eliminating:

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                      • sugar
                      • alcohol
                      • legumes
                      • grains
                      • dairy
                      • soy

                      Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                      At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                      Finding Out How Food Impacts You

                      Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                      With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                      This diet will help you regain your love of food… in a healthy way!

                      3. The Mediterranean Diet

                      The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                      For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                      With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                      • Fruits & vegetables
                      • Whole grains
                      • Legumes & nuts
                      • Replacing butter with olive oil
                      • Using herbs and spices instead of salt
                      • Eating fish and poultry at least twice a week
                      • Moderate amounts of red wine

                      Help Your Heart & Overall Health With A Mediterranean Diet

                      Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                      With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                      4. The Alkaline Diet

                      The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                      The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                      Pros & Cons With The Alkaline Diet

                      The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                      People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                      One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                      Follow These Fads for Better Health and Wellness

                      There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                      The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                      What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                      The Big Takeaway:

                      Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                      Featured photo credit: Dan Gold via unsplash.com

                      Reference

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