Are Canned Butter Beans Good For Weight Loss?

Written by Elizabeth Brown
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Are Canned Butter Beans Good For Weight Loss

Finding nutritious and satisfying options is the key to weight loss. In this search, we have come across ‘Canned Butter Beans,’ a simple but potential addition to weight loss and management diet.

A powerhouse of vitamins and minerals, Butter Beans are low-calorie legumes that offer an alternative if you are trying to shed some weight. These beans are a mix of fiber and protein and can be enjoyed either straight out of the can or through various preparation methods. From promoting satiety through its fiber content to ensuring sustained energy, these tiny white beans can be a valuable addition to weight loss.

What are Canned Butter Beans?

Canned Butter Beans

Canned Butter Beans, also known as double beans, sieva beans, or Madagascar beans, are edible legumes. These medium-sized, white-creamy beans undergo a preservation process before getting stored in cans.

The process of preservation begins right at the time of harvesting. The fresh beans are picked, cooked, and then sealed in the can. It usually involves a series of pressure cooking and sealing to ensure that beans preserve their natural flavors and nutritional values. Preservation also increases their shelf life. 

Are Canned Butter Beans Nutritious?

Canned Butter Beans are a nutrition powerhouse and, thus, an excellent addition to your dietary routine. This rich source of plant-based protein makes them a weapon for maintaining muscles and overall strength. Their high protein content makes them valuable if you follow a vegan or vegetarian diet.

Moreover, these beans boost high fiber content, thus supporting those on a weight loss journey. Furthermore, they offer a combination of vitamins and minerals, including iron, potassium, folate (B9), magnesium, thiamine (B1), Riboflavin (B2), and Niacin (B3).

The canning process reduces the presence of nutrients in the beans; however, it remains a convenient option for a well-rounded diet.

Do Butter Beans in Cans Help You Lose Weight?

Yes, Canned Butter Beans are a valuable addition to a weight-loss-centric diet. Here’s an overview of how it contributes to weight loss and management benefits:

  • High in Fiber: If you know how weight loss works, you might be familiar with the importance of ‘dietary fiber.’ Dietary fiber adds bulk to the diet, thus promoting the feeling of fullness and reducing overall calorie intake. This pattern is essential for losing weight, especially if you have a habit of munching, snacking, or overeating. 

Since butter beans are a rich source of dietary fiber (6.2g/100g), they can support your weight loss efforts.

  • Sustained Energy from Plant-Based Protein: I can’t say about you, but my idea of weight loss is losing fat and not muscles, and that’s where protein helps. Protein helps promote fullness and support muscle mass maintenance during weight loss. Consuming these beans regularly can reduce the likelihood of energy dips, thus providing sustained energy throughout.
  • Low in Calorie: You know what’s the secret weapon to weight loss? Low-calories. Yes, any food that is nutritious and satisfying yet low in calories should be a part of your diet when trying to shed. A meal with these beans is one such option that you can entirely rely upon. About 100 grams of canned butter beans contain only 120 kcal, yet they can be wholesome. Is it an excellent option for a calorie deficit diet?
  • Stabilize Blood Sugar Levels: With the combination of fiber and protein, these nutritious beans help in stabilizing blood sugar levels. Making it a part of your meal can help you avoid blood sugar spikes and crashes. Besides that, it promotes stable energy levels and reduces cravings for sugary, fried, and salty snacks.

Scientifically, a high-fiber, protein-rich diet, and an exercise routine are known to promote weight loss.

Canned Butter Beans Benefits (Besides Weight Loss)

Canned Butter Beans are good for weight loss, but do you know they offer a range of other health benefits, too? Here’s a list of the same:

  • If you are concerned about cardiovascular health, these potassium-rich beans can be beneficial for you. Their potassium richness may help in maintaining healthy blood pressure.
  • Their high fiber content ensures regular bowel movement, reduces constipation, and thus supports overall digestive health.
  • The combination of fiber and carbohydrates in these beans can help regulate blood sugar levels. They are effective dietary options if you are diabetic or aiming to prevent insulin spikes.
  • They are a rich source of essential vitamins and nutrients. Consuming them regularly may help red blood cell formation, improve bone health, and increase energy production.
  • If you are a vegan or vegetarian looking for an efficient plant-based protein, include these beans into your diet. Regular consumption may help in muscle repair and maintenance.
  • They contain antioxidants like flavonoids, which fight oxidative stress and reduce inflammation in the body. It may be beneficial for your immune system as well.
  • They are incredibly versatile and a quick and easy option in cooking. You can either heat them directly and serve them or use them in your soups, stews, dips, etc.
  • These beans are cost-effective and thus a budget-friendly nutritious option for those on a weight loss diet.
  • They are a noteworthy source of iron, and incorporating them into your meals can improve your blood health. Consuming an appropriate amount of iron in your meals ensures your body has enough oxygen-carrying capacity. Besides that, it also helps prevent iron deficiency anemia.
  • The soluble fibre present in these beans can bind to cholesterol molecules, thus lowering bad ‘LDL’ cholesterol.
  • Lastly, the presence of soluble and insoluble fiber makes them act as prebiotics, thus supporting gut health.

Also Read: Celery And Peanut Butter For Weight Loss

Conclusion

Wrapping up this discussion, I can vouch that canned beans are good for weight loss. In fact, these beans aren’t just effective for weight loss but bring a multitude of health benefits to your plate.

As I reflect on their role in the journey towards weight loss, their simplicity and versatility impress me. From the high fiber and protein content to a range of minerals and vitamins, a can of beans can offer you a lot. Even beyond the numbers on the scale, this meal option is contributing to improving your health in the long run. So, have you welcomed them to your plate yet?

Written by

Elizabeth Brown

Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center.

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