DietFat loss

Are Beans and Nuts Protein?

The biggest mistake people make when eating beans and nuts is using them as a main source of protein.  Beans and nuts are not complete proteins and too much of either can easily block fat-loss.

Don’t get me wrong:  They are both good for you and I consume them regularly, but you need to know how to eat beans and nuts for the right purpose for health and fat-loss.

Beans = Fibrous Carbs.

Check out the label for black beans

Nutrition-Facts-and-Analysis-for-Beans-black-mature-seeds-cooked-boiled-without-salt-2One serving contains 41g of Carbohydrate and only 15 g of protein — twice as much carbs as protein.  However, it’s a great source of fiber with 15g from the carbohydrate component.

To get an adequate amount of protein from these beans (20-25 g), you’d have to consume 2 servings which will raise your carbohydrate intake to 82 grams.  Doubling the serving to get enough protein will make you overload on carbohydrates.  This will impede your fat loss.

Nuts and Nut Butters = Healthy Fat

Nutrition-Facts-and-Analysis-for-Peanut-butter-smooth-style-with-salt-1-1

This label for 2 tbsp of peanut butter is 180 calories for 8 g of protein,  remember fats yield 9 calories per gram, where protein and carbs have only 4 calories per gram.   You’d need 3 servings to get enough protein and then you’d get too many calories.   Three servings equates to 540 (3 x 180) calories and this is going to make weight loss difficult.

Don’t get me wrong, I probably eat peanut butter most days of the week, but I use it as a healthy fat not as a protein.

Cottage Cheese

On the other hand, cottage cheese is a complete protein with 28 g of protein, 6g of carbs and 163 calories per serving.  It’s high in amino acids which will help you build and maintain your muscle and is clearly an example of a superior choice for protein intake.

 

Adequate amounts of protein

Getting adequate amounts of protein every day will help you lose weight.  At least 30% of your daily caloric intake should be from protein.  While the beans and nuts will give you some of that, don’t use it as your main protein source. Try to include a complete protein in every meal, sources include:

  • Eggs
  • Dairy
    • Cottage Cheese
    • Yogurt
  • Fish
  • Meat
  • Poultry
  • Tofu
  • Supplements (protein powders)

Here’s to you being happy, healthy, lean and fit!!