Controversial Opinion: Beans are a terrible source of protein
Beans and legumes are often hailed as plant-based protein heroes, but are they truly effective for weight loss and muscle repair? Let's delve into why they might not be the protein powerhouse you think they are.
So, it's a controversial opinion: Beans are a terrible source of protein
Legumes, such as beans and lentils, do contain protein—about 9 grams per 100 grams—but they also pack a hefty carbohydrate punch, ranging from 20 to 50 grams per 100 grams.
These carbohydrates can spike blood glucose levels, triggering insulin release. Insulin is our fat storage hormone. So, you ideally don’t want too much of this when weight loss is the goal.
The protein found in legumes also tends to lack the essential amino acids that are vital for our bodies. In contrast, animal proteins like chicken, beef, or eggs not only offer a higher amount of protein, approximately 25 to 30 grams per 100 grams, but they also contain all essential amino acids, making them more beneficial for muscle repair and overall metabolic health.
The concept of protein density is pretty essential. It refers to the amount of protein relative to the calorie content of the food. Higher protein density foods provide substantial protein with fewer calories, which is advantageous for those managing their weight and wanting to feel satiated longer.
From personal and professional experience, I've seen many clients initially struggle with bloating and lack of energy when consuming legumes as their primary protein source. However, when they switch to more protein-dense foods, they often report feeling better.
While legumes have their place for some, relying on them as your main protein source might require re-evaluation, especially if you experience discomfort or are not meeting your health goals. If plant-based proteins haven't worked for you, consider incorporating a variety of protein sources to ensure you're getting all the nutrients your body needs.
Explore my body reset transformation programmes and bitesize guides for more information on how to incorporate the best forms of protein into your diet.
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