Beans and other legumes are fantastic for knocking down cravings, doing away with hunger, and silencing your sweet tooth.
They are not only helpful weight loss foods, they also play a role in preventing constipation, stabilizing your blood sugar levels, and reducing your risk of serious diseases such as diabetes, heart disease, and colon cancer.
Beans are very nutritious foods. Their high-carb and fiber content make them very satisfying in your stomach, and their high protein content makes them a perfect replacement for meat as you move through the 0,1,2,3+ Weight Loss Plan. Beans also contain high levels of folate, potassium, iron, and magnesium.
How to work beans into your diet:
Beans are very versatile and can be eaten cold on salads or hot in recipes such as soup, stew, and chili. There are many to choose from including red kidney beans, black beans, black-eyed peas, chickpeas, lima beans, lentils, split peas, pinto beans, soybeans, cannellini beans, and more.
Your goal is to eat at least one cup of beans each day. Because you will be eating beans mixed into recipes, this amount may be difficult to measure. Don’t worry too much about measuring or weighing, just being in this ballpark, will work for you.
How to limit digestive problems:
If you’ve experienced digestive problems in the past when eating beans, you should start out with small quantities until your body gets used to digesting them.
Digestive issues associated with beans happen because they contain complex carbs that wait until they reach your large intestine to break down. This breakdown results in foul-smelling gas, but you can prevent this…
Here are a few sure-fire ways to reduce or eliminate gas when eating beans.
- Chew them thoroughly to help out your digestive tract
- Start with a ½ cup for a few days to allow your body to adapt to the high-fiber before boosting your consumption to 1 cup/day or more
- Trade in canned beans for dried beans that have been soaked overnight
Not only are dried beans super cheap, the soaking process activates the bean’s germination cycle. This releases enzymes that help break down the complex sugars that contribute to gas and indigestion.
I share how to soak and cook dried beans in the bonus recipe booklet included with this plan, but the basic rule is to soak 1 cup of dried beans in 3 cups of water overnight. Then cook for 1 to 2 hours.
If you must use canned beans, then rinse them thoroughly. Cooking them in their own juice will leave you feeling gassy.