Adding fiber to your diet, like found in beans and whole grains, battles belly fat. A study found that for every 10 grams of soluble fiber eaten daily, 3.7 percent less belly fat was gained. Belly fat doesn't just cause us not to look great in a bathing suit. It surrounds internal organs, and leads to many different diseases, such as heart disease and diabetes.
One of the best foods to up your fiber intake is black beans and lentils. Black beans have 15 grams of fiber per cup, and as an added bonus for us gastric bypass folks, they also pack in close to 15grams of protein per cup too. Another great choice is lentils. They have 18 grams of protein, and 15 grams of fiber per cup. For weight loss surgery patients, it makes beans and lentils close to a perfect food!
Adding beans and lentils to your diet doesn't have to be hard. I try adding a serving in every day to foods I'm eating anyway.
- Toss red beans into your salad at lunch
- Use humus as a dip for carrot and pepper sticks
- Add an extra can of black beans into chili
- Throw a can of white beans into a pot of chicken soup
Try this black bean and corn salad for a tasty summer side dish!
1 15oz can black beans, rinsed and drained
1 small can corn, well drained
2 cloves garlic, minced
1 ripe avocado, diced
1 tablespoon olive oil
juice of 2 limes
1 teaspoon cumin
fresh chopped cilantro
Salt and pepper to taste
Heat olive oil in a small skillet and toast corn until golden brown. Add garlic and cook 1 additional minute. Remove from heat, and set aside. In a medium bowl, mix beans, cumin, lime juice, salt and pepper. When cooled, add corn and garlic mixture. Add avocado and cilantro and mix gently. Let sit and marinate about 1/2 hour before serving.