Fight Fat With Beans

Pinto beans in your salad can help you lose weight.

Add the beans and shed the pounds.

Eating starchy foods can make you fat, right? Not if the food is beans. In fact, the fiber in beans places them low on the glycemic index, meaning they release glucose into your blood- stream more slowly so you feel full longer. Data from the National Nutrition and Health Examination Survey confirm that people who include beans in their diets have lower body weights and a reduced risk of obesity. Bean consumers between the ages of 12 and 19 weighed an average of 7 lb less than their non-bean-eating counterparts, while adult bean eaters weighed 6.5 lb less than their peers. Previous studies have found that consuming just two to four cups of beans per week can produce positive health benefits.

Quick Tip
Include pinto beans in your summer salads. Here's an easy recipe:

1 head romaine lettuce, chopped
1/2 can pinto beans, drained
1 ripe red tomato, chopped
2 green onions, chopped
3 Tbsp. feta cheese, crumbled
2 Tbsp. olive oil
2 Tbsp. balsamic vinegar

To Prepare:
Toss ingredients in large bowl with oil and vinegar. Serves 4.