A tinned food could help lower cholesterol levels and leave you feeling fuller for longer, according to a weight loss doctor. This specific type of bean could not only bring down potentially dangerous cholesterol but help you lose weight.
Presently priced at 49p per tin from supermarkets, Professor Franklin Joseph suggested incorporating butter beans into your meals. These legumes, which are also known as lima beans, are low in fat content, rich in fibre, and loaded with slowly-absorbed carbohydrates.
Dr Joseph, who is the head of Dr Frank’s Weight Loss Clinic, explained this can help control both cholesterol and hunger levels. “It’s the soluble fibre in beans that really makes a difference,” he said.
“It binds to cholesterol in the gut and helps remove it from the body before it enters the bloodstream.” His recommendations are supported by specialists at Holland & Barrett.
The health retailer’s website said: “High levels of low-density lipoprotein (LDL) cholesterol make it more likely you’ll have heart problems or a stroke. But butter beans can help!
“One study found that when people ate 120g beans five times per week alongside their usual diet, they experienced a reduction in LDL cholesterol.” The site continued: “Packed full of vitamins, minerals, complex carbohydrates and protein, butter beans are a healthy addition to any diet.”
The same type of fibre that supports cholesterol levels also helps slow digestion and stabilise blood sugar. This can leave you feeling satisfied for extended periods and help prevent mindless snacking, supporting weight management goals.
“People often think they need fancy supplements or expensive superfoods to improve their health,” Prof Joseph continued. “But something as basic as butter beans, stirred into a soup or added to a salad, can make a real impact.”
He explained that half a tin daily – approximately 100g – is sufficient to begin experiencing benefits, particularly when paired with a diverse, predominantly whole-food diet. “They’re especially useful for people trying to lose weight or manage cravings,” he said.
“The slow-release carbs and fibre work together to reduce hunger hours after eating.” Specialists at Holland & Barrett added: “Butter beans contain both soluble and insoluble fibre, which can promote a feeling of satiety (fullness), reducing the likelihood of overeating.
“This is because fibre adds bulk in your stomach, which signals to the brain that it’s getting full. Further, soluble fibre dissolves in your digestive system, creating a gel-like substance which slows down the rate at which food is digested – again, making you feel full.”
The NHS recommends that the average adult consumes around 30g of fibre daily, although it is believed most people only manage around 20g.
To increase your fibre consumption, the NHS suggests you:
Regarding incorporating butter beans into your meals, Prof Joseph explained: “They soak up flavour beautifully. Mash them onto toast, toss them through pasta or blend them into a creamy sauce – they’re as versatile as they are good for you.”