Does drinking roasted black bean and ginger water help lose weight?

I am overweight, I was told that drinking roasted black bean water with ginger will help me lose weight quickly, is this method really effective? (Ngoc Ha, 35 years old, Hanoi )

Reply:

Black beans can help with weight loss because they contain a lot of fiber, which helps people feel full longer, reducing cravings. One study found that black beans are also low in fat, have a low glycemic index, are rich in plant protein, and can improve gut microbiota. These factors all have a positive effect on body weight.

This type of bean also contains B vitamins, phosphorus, magnesium, manganese, which helps burn excess fat in the abdomen and legs; and also contains some antioxidants including alanine, leucine, phenylalanine, which helps balance fat in the body.

Ginger also contains antioxidants gingerol and 6-paradol. 6-paradol helps eliminate excess fat by stimulating the body to burn fat and calories to heat the body. Gingerol and other ginger extracts can improve bad cholesterol (HDL cholesterol) and insulin levels.

Black beans help you feel full longer and reduce cravings. Photo: Freepik — Black beans help you feel full longer and reduce cravings. Photo: *Freepik*

A 2019 study of more than 400 people found that those who supplemented ginger extract with their daily meals lost more weight and controlled their blood sugar better than those who did not. In addition, ginger also helps regulate cortisol, an anti-stress hormone, improve memory and brain function; improve immune system function...

Thus, combining black beans and ginger in a drink will help support healthy weight loss. However, people should not mix roasted black bean and ginger water to drink instead of filtered water every day because ginger can irritate the stomach lining or cause ulcers. Ginger mixed with black beans causes insomnia, so it should be limited to drinking in the evening, and should be drunk 4-5 hours before bedtime.

Ginger is also hot, eating too much will increase body heat; eating too much at once can cause headaches, vomiting, diarrhea, heartburn, rapid heartbeat, insomnia. The recommended amount of ginger is less than 2g per day.

People should not rely on black bean and ginger drinks to lose weight quickly, which is harmful to the body's metabolism. When losing weight, people should adopt a healthy diet, combined with exercise to lose weight safely and scientifically .

Overweight people should follow a low-calorie and balanced diet, should not fast and then only drink water, so that the energy intake is lower than the energy expenditure and meets the minimum of 1,200 kcal per day. People also need to rest properly, avoid staying up late because it reduces the effectiveness of weight loss, exercise at least 30 minutes a day and at least 150 minutes a week.

Master, Doctor Nguyen Anh Duy Tung
Nutrihome Nutrition Clinic System

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