The study looked at data taken from the National Nutrition and Health Examination Survey. The investigators found that adults who eat beans weigh an average of 6.6 pounds less yet eat 199 more daily calories than adults who don’t eat beans.
Similar results were found for teenage bean eaters who consume 335 more daily calories but weigh 7.3 pounds less than non-bean-eating teens.
Adult bean eaters consume less total and saturated fat than non-bean eaters and have a 22% cent lower risk of obesity. Adult and teen bean eaters have smaller waist sizes, three-quarter inch and one inch, respectively. The fiber intake of adult and teen bean eaters is more than one-third higher than non-bean eaters.
“Beans are an excellent source of fiber and previous studies have shown that high-fiber diets may help reduce body weight, so this makes sense,” said Dr Victor Fulgoni, author of the study. “As well, they are naturally low in fat and cholesterol-free. It’s no wonder that beans have been called a ‘superfood.'”
US dietary guidelines recommend that Americans triple their current intake of beans from one to three cups per week as they are an important source of vitamins and fiber. In addition, other research has shown that diets including beans may reduce the risk of heart disease and certain cancers.