Adding more protein to your diet can be helpful for weight loss—here’s one budget-friendly protein to consider.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Key Points
- Beans are a budget-friendly, protein- and fiber-rich food that supports weight loss.
- High-protein diets help preserve muscle mass and reduce appetite-stimulating hormones.
- Eating beans weekly provides protein and fiber while promoting sustainable weight loss.
Take a stroll down the aisles of any U.S. grocery store, and you’ll see dozens of products that are enhanced with extra protein, which usually also comes with a higher price tag. Luckily, there is no need to depend on protein-packed packaged goods or expensive protein powders to up your protein intake for weight loss. The high-protein foods we already know and love, like chicken, fish, eggs and dairy, can be more than sufficient.
Another protein-rich food to consider adding to your plate a few times a week is beans. Beans are not only a budget-friendly and versatile cooking ingredient but also a great source of fiber and micronutrients like potassium, folate and magnesium. Additionally, beans are low in saturated fat and cholesterol-free. Read on to find out how protein helps with weight loss and why beans can be such a dependable addition to your routine.
Why Beans Are the Protein You Need to Add for Weight Loss
They Are Packed with a Hunger-Fighting Duo
Unlike animal-based proteins, beans offer a winning combination of protein and fiber to help with satiety and promote weight management. In fact, people who regularly eat beans are more likely to manage their weight. In one long-term study with follow up over 10 years, those who regularly consumed beans were less likely to gain weight than those who never ate beans. Why? The hunger-fighting combo of protein and fiber in beans keeps you full for longer, so you’re less likely to be reaching for a snack just a couple of hours later.
Speaking of fiber, just about everyone could benefit from additional fiber. Adults should be getting 14 grams of fiber per 1000 calories in the diet, so that typically comes out to around 25 grams/day for women and men should aim for 38 grams/day. Adding 1 cup of beans, like pinto beans, for example, to your plate can help you score 15 grams of fiber and 15 grams of protein. For those looking to lose weight, dietary fiber helps promote weight loss and makes it easier to stick with a healthy eating plan.
They Protect Your Heart Health
Unlike animal-based proteins, such as meat, dairy and eggs, beans do not contain cholesterol and have little, if any, saturated fats. In one study, participants with elevated cholesterol levels significantly improved their total and LDL cholesterol levels by eating just 1 cup of canned beans daily. Beans are also rich in potassium, an essential nutrient for blood pressure management.
They Are an Affordable Protein Source
Adding more protein to your diet can get expensive, since some fresh animal-based protein foods are the pricier items at the store. Despite the rising cost of food, beans are still a great option if you’re on a budget, and they can be used in many ways to create budget-friendly meals. It is estimated that the average American family loses $3,000 per year to uneaten food; the long shelf life of canned and dried beans can help reduce food waste and save you money.
Why Should You Eat Protein for Weight Loss?
Protein plays an essential role in weight loss by improving your satiety after a meal and increasing energy expenditure. By better maintaining your energy levels, protein prevents you from feeling like you must snack all day to keep yourself going.
- Hunger Crushing: Research has found that protein alters your gut-hormone signaling, reducing your appetite-stimulating hormones and increasing the ones that make you feel full. Over time, this change in hormone levels can help reduce overall food intake and contribute to weight loss.
- Preserves Lean Mass: When losing weight, it is common to lose not only fat but muscle mass as well. However, research suggests that a higher protein intake can help minimize muscle loss and preserve muscle mass. More muscle mass means higher energy expenditure, even at rest, which can assist with sustained weight loss. One study found that a higher-protein diet—1.2 grams of protein per kilogram of body weight per day may needed to maintain muscle mass during weight loss.
Our Expert Take
No matter the form of protein you choose, including more protein in your diet can help support your weight-loss goals. Beans are a budget-friendly source of protein that is also high in fiber and other essential nutrients like potassium. Try out a few of the delicious bean recipes listed above, and you’ll be on your way to more protein that packed with other health-promoting nutrients.