Black (Dried, Common) Bean, The Legume That Promotes Weight Loss

Black or common bean with abundant fiber may be considered a functional food in inducing weight loss of obese and overweight subjects, some scientists suggested.

Weight loss is a decrease of body weight regardless to circumstances. However, healthy weight loss is a gradual weight reduction through exercise, change of diet and lifestyle without affecting the nutrients intake.



Losing weight is not easy, and it takes commitment. Even 5% or 10% of weight loss may have a significant effect in improved your health. A step-by-step guide is also necessary to get you on the right track.


The CDC said,, " if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity"(5).

Some researchers suggested over weight and obesity are associated to increase the risk of short and long term health problems.

According to the National Institutes of Diabetes and Digestive and Kidney Diseases, overweight and obesity are associated to compilations of type 2 diabetes, high blood pressure, heart disease, and strokes,..... and certain types of cancer.


The BMI can be a helpful tool to determine whether you are underweight, normal weight, overweight, or obesity.

* Under weight if MBI is less than 18.5
* Normal weight if BMI is in the range from 18.5 to 24.9
* Overweight: if BMI is in the range from 25 to 29.9
* Obesity if BMI is 30 or higher


According to statistic, approximately, over 68% of Amerrican are either over weight or obesity.
and Americans spent over $60 billion a year to purchase diet programs and products.


Black bean, a small roughly ovoid legumes with glossy black shells, genus Phaseolus, belongings to the family Fabaceae can bought in most grocery stores all around the year in dried and canned forms.

It is believed that black bean was first domesticated growth in South America.

In the review of the literature data base, researchers at the University of Exeter found that injection of black bean exerted a statistically significant weight loss through reduction of body fat in compared placebo groups(1).

In the study of dried bean in reduced risk of cardiovascular disease in obese subjects, researchers found that black bean fed Sprague-Dawley rats and diet-induced obesity model in C57Bl/6 mice treated groups experienced significant weight loss through improved plasma lipid profile within a 12 d time frame.

Dr. Zhu Z, the lead author said, "These findings support the use of short-term (7-14 d) assays to investigate mechanisms that account for the cardioprotective and weight regulatory effects of dry bean and to screen dry bean germplasm resources for types of bean with high protective activity'(2).


In fact, a review literature obtained from the electronic databases PubMed, SpringerLink, Google Scholar, ScienceDirect, and MEDLINE with full text (via EBSCOHost) during late 2012 - early January 2013, showed that botanical ingredients from part of Phaseolus vulgaris and extract isolated from plants exhibited a potentially promising therapeutic effects in appetite controlled and weight loss.

Indeed, intake of high amount of dietary fiber has showed statistically significant benefits for the reduction of body weight and rick factor in developed complication, such as gallstones.

Taking together, black bean, a the common bean species hold a potential value in weigh loss and weight management through the expression of appetite controlled and prevented weight loss induced complications.

However, further studies are necessary to determine the magnitude of the effects, optimal dosage, mechanisms of action, long term safety, and potential side effects of crude extracts.


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Kyle J. Norton(Scholar, Master of Nutrition, all right reserved)
Health article writer and researcher; Over 10.000 articles and research papers have been written and published on line, including world wide health, ezine articles, article base, healthblogs, selfgrowth, best before it's news, the karate GB daily, etc.,.
Named TOP 50 MEDICAL ESSAYS FOR ARTISTS & AUTHORS TO READ by Disilgold.com Named 50 of the best health Tweeters Canada - Huffington Post
Nominated for shorty award over last 4 years
Some articles have been used as references in medical research, such as international journal Pharma and Bio science, ISSN 0975-6299.



Sources
(1) The efficacy of Phaseolus vulgaris as a weight-loss supplement: a systematic review and meta-analysis of randomised clinical trials by Onakpoya I1, Aldaas S, Terry R, Ernst E.(PubMed)
(2) Edible dry bean consumption (Phaseolus vulgaris L.) modulates cardiovascular risk factors and diet-induced obesity in rats and mice by Zhu Z1, Jiang W, Thompson HJ.(PubMed)
(3) A review on botanical species and chemical compounds with appetite suppressing properties for body weight control by Astell KJ1, Mathai ML, Su XQ.(PubMed)
(4) Dietary fiber's benefit for gallstone disease prevention during rapid weight loss in obese patients by Sulaberidze G1, Okujava M1, Liluashvili K1, Tughushi M1, Bezarashvili S1.(PubMed)
(5) Health Risks of Being Overweight by NIH