Baked Beans and Weight Loss.
February 4, 2015 Admin 0
Besides being widely associated with their soluble fibre content, cowboys, poor students and flatulence, baked beans, can effectively lower (LDL) cholesterol, reduce serum triglyceride (fat) and offer a host of other benefits from their consumption. The beans in question, navy beans (also sometimes referred to as pea beans) lower cholesterol, it is presumed, by their high saponin content. Navy beans also contain contain a hydroxycinnamic acid known as p-Coumaric acid. Also found in some nuts, and honey, p-Coumaric acid works as an antioxidant, preventing the formation of harmful carcinogenic nitrosamines.
Something of a power food, in addition to the aforementioned benefits, if canned in tomato sauce (which is usually the case), baked beans will also contain the carotene, lycopene. Retorting (heating foods prone to microbial spoilage in a hermetically sealed container to increase shelf life) has been shown to enhance the intestinal absorption of lycopene. This occurs by releasing it from being bound in the matrices, by the thermally induced rupture of cell walls.
When considerered as a weight loss tool, most people look at the high fibre content of beans and their ability to increase satiety over other foods. Whilst being low in fat and relatively high in (incomplete) protein, baked beans can offer necessary bulk without adding lots of additional calories. One issue with canned beans is the high sugar content, which can be remedied somewhat by looking for beans that have their sugar content reduced, although sometimes sweeteners are added in place.
A study conducted over a 12 week period took 60 obese individuals and asked them to continue with their typical dietary habits, as long as their food intake on any given day included one full can of baked beans in a reduced sugar, reduced sodium sauce. Over an 8 week period, they kept a food diary and noted down exactly what they had consumed during the period. At the end of the 8 weeks, 52 of the 60 had reduced bodyfat levels and reduced overall body weight. The average weight loss was 11.6lbs and ranged from 5lbs to 23 lbs weight loss. Any weight fluctuation less than 5lbs was not considered indicative of an effect, due to normal fluctuations of people ingesting excess calories and diets high in sodium. The research suggested that merely the consumption of high fibre beans resulted in decreased hunger, increased satiety and a reduction in adipose tissue over the 8 week period. The added bulk of just one can of beans would have possibly been a contrast to the processed foodstuffs many of the subjects would have been eating, which offer little in the way of appetite control.
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