Can Eating Fava Beans Help with Weight Loss?

Nutrients in Fava Beans

Folate: One cup of cooked fava beans contains 44% of the daily recommended intake of folate. Folate helps in the production of genetic material, cell formation, amino acid metabolism, and the production and growth of new cells. Consuming foods rich in folate is essential for preventing anemia and is also important during pregnancy.

Iron: One cup of fava beans contains 3 milligrams of iron. Iron plays a crucial role in transporting oxygen throughout the body. It also helps strengthen the immune system.

Zinc: Zinc in one cup of fava beans provides 15% of the daily recommended intake for men and 21% for women. Zinc is essential for the body's natural growth, and its deficiency can lead to delayed growth or improper development of the nervous system. Zinc deficiency also results in a decrease in white blood cells, thereby weakening the immune system.

Benefits of Fava Beans for Weight Loss

Fava beans can be beneficial in a weight loss diet in various ways. Not only do they make you feel full, but these healthy legumes can also aid in weight loss. Fava beans have all the qualities that make them a great addition to a low-calorie diet. They contain both soluble and insoluble fiber, as well as a high amount of protein. Fiber and protein work together to help you feel full for a longer period, reducing the need for unnecessary snacks. If you want to avoid overeating between meals, you can enjoy boiled fava beans without worrying about extra calories. Eating more fava beans is an easy way to curb hunger without adding excess calories or gaining weight. This food, rich in fiber and protein, works better than high-carbohydrate, low-fat diets, helping reduce total body fat.

In addition, individuals who regularly consume fava beans can benefit from its cholesterol-lowering effects. A study published in Advances in Nutrition supports the claim that legumes like fava beans can help increase satiety, at least in the short term. The study also shows the positive impact of consuming fava beans on weight loss without causing energy restriction. Another study published in 2018 compared the effects of meals based on plant and animal proteins on appetite and energy intake. The findings showed that fava beans and peas caused more satiety compared to beef. Additionally, participants consumed less energy three hours after eating fava beans and peas compared to when they consumed beef.

Disadvantages of Fava Beans

Insomnia: Consuming fava beans can cause restlessness and insomnia. It is better to choose times other than late at night to eat this delicious food.

Digestive Problems: Avoid consuming fava beans with yogurt as it can lead to stomach cramps and indigestion. Eating fresh fava beans can cause digestive issues such as bloating, heavy stomach, and nausea. To prevent these problems, boil the fava beans and discard the water, and avoid overeating fresh fava beans.

Exacerbation of Depression: Some antidepressant medications interact with fava beans. Additionally, consuming fava beans can decrease vitamin B6 levels in the body, which may worsen depression. Therefore, individuals taking antidepressants should avoid fava beans, and others should not overconsume them.

Allergic Reactions: Some individuals are allergic to the compounds in fava beans and may experience allergic reactions after eating them. To prevent sensitivity to fava beans, it is recommended to consume them only when cooked and not to overeat.