Fat Fighting Foods Day 3 – Black Beans and Tootin’
Beans, beans the magical fruit. The more you eat, the more you toot!
If you’re a vegetarian, or have tried to be for any length of time, you have no doubt heard of black beans and know the benefits given that they’re usually a staple on the vegetarian and vegan diets.
However, the majority of the public doesn’t know how much of a powerhouse these little puppies are when it comes to a weight loss diet, or nutrition in general.
First off, they’re loaded with protein. Those puppies pack 15 grams of protein per serving (1 cup cooked).
Plus they’re loaded with fiber…hence the making you toot thing. They’ve got around 15 grams of fiber per serving.
I am constantly harping on my readers and clients to add more fiber because of all the health benefits from cholesterol lowering, to blood sugar regulation, weight control and a whole host of other benefits that reach far and wide.
Oddly enough black beans are also loaded with a few antioxidants. And just like fruits and veggies, the darker the color of the outside, the more antioxidant rich the bean. Beans being high in antioxidants seems kind of strange to me, but it’s true.
They’re also great for your heart, are good sources of iron and are protectors against cancer.
When it comes to including black beans in your weight loss diet, or every day diet, the sky is the limit.
My wife likes to make black bean pizza, where the beans are used instead of any meat, plus she adds a lot of veggies and it’s quite tasty.
You can put them in with an all natural salsa.
You can make black bean chili or soup (both of which are quite tasty).
Also, whenever my wife makes stuffed potatoes, she’ll include black beans along with some steak and some other goodies. No, I’m not afraid of the carb content of the potato, nor should you. Potatoes aren’t bad, it’s just the stuff you put on them…like sour cream, whole fat cheese, certain types of butters (butter generally gets a bad rap, but there are some not-so-good for you kinds).
A few pointers though if you’re new to the bean world…
…don’t add a lot of them at once. Beans do make you pass a little gas and if your digestive system isn’t used to having them on a regular basis, that gas might be bad or you could get a stomach ache or feel bloated.
Add them gradually to your diet and over a couple weeks, you’ll be good to go.
You really should add them to your regular diet, though whether you’re on a weight loss diet or not, because they’re powerhouses of nutrition and are just good for you.