Evidence supporting the use of: Bean
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Beans—including varieties like black beans, kidney beans, and white beans—have been investigated for their potential role in supporting weight loss. The scientific rationale centers primarily on their high fiber and protein content. Both fiber and protein are known to increase satiety, which can help individuals reduce overall calorie intake. Additionally, beans have a low glycemic index, meaning they have a minimal impact on blood sugar levels, which is beneficial for appetite control and metabolic health.

Several observational and intervention studies support these mechanisms. For example, a 2016 meta-analysis published in the American Journal of Clinical Nutrition reviewed 21 randomized controlled trials and found that consumption of pulses (including beans) led to a modest weight loss even when diets were not intentionally calorie restricted. Another study in Obesity (2011) found that regular bean consumers had lower body weights and smaller waist circumferences compared to non-consumers.

However, the overall effect size observed in clinical studies is relatively small, and beans are generally recommended as part of a balanced, calorie-controlled diet rather than as a stand-alone weight loss solution. There is scientific evidence supporting the inclusion of beans for weight management, but it is not overwhelmingly strong, hence the moderate rating.

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