Black beans: According to research by the US Institute of Nutrition and Health (NIH), black beans contain a high amount of fiber (15g of fiber/100g), especially soluble fiber, which helps control blood sugar, reduce cravings and prevent excess fat accumulation.
Black beans are also rich in anthocyanin, an antioxidant compound that can reduce inflammation and limit belly fat accumulation caused by oxidative stress.
Black beans increase satiety, reduce calorie intake. Supports the fat burning process.
How to use: Cook unsweetened black bean sweet soup. Cook black bean soup or mix salad.
Green beans: According to the American Journal of Clinical Nutrition (AJCN), green beans contain high levels of plant protein and fiber, which help slow down digestion, prolong satiety and limit excess calorie absorption.
In addition, green beans are rich in flavonoids and saponins, which help increase fat metabolism and eliminate toxins, supporting the weight loss process effectively.
How to use: Drink roasted green bean water. Cook green bean congee or process into nut milk.
Red beans: Provide a rich source of fiber (13g/100g) and have a low glycemic index, helping to control blood sugar, prevent hunger and reduce fat absorption.
According to research by the World Health Organization (WHO), red beans also contain the amino acid leucine, which helps increase fat burning in the body, especially the abdomen.
Red beans help control blood sugar levels, reducing the risk of fat accumulation. Promotes fat burning.
You should drink roasted red bean water. Cook congee or stewed red bean with vegetables.
Lentils: Contains high levels of plant protein (25g/100g) but low in calories and fat, helping to effectively support weight loss without causing energy deficiency.
The soluble fiber content in lentils helps balance the intestinal microflora, improve digestion and reduce fat absorption.
Lentil soup can be cooked with vegetables. Mix lentil salad with olive oil.
Soy: Contains isoflavones and lecithin, which can reduce visceral fat accumulation and support fat burning.
High protein content (36g/100g) helps the body increase muscle mass, promoting energy metabolism instead of storing it as excess fat.
Soybeans help reduce belly fat, supporting muscle development. Balance hormones, improve metabolism.
You should drink unsweetened soy milk. Eat tofu, tempeh or boiled soybeans.
Peas: High in fiber (8.3g/100g) help stabilize blood sugar, reduce hunger and limit excess fat accumulation.
According to research by the British Institute of Nutrition (BDA), peas also contain prebiotics, which help improve the intestinal microflora and support the digestive process. A healthy digestive system helps the body absorb nutrients better and reduces excess fat accumulation.
Cook peas with carrots and onions.
Use peas in stir-fried or mixed salads.
