Can white kidney beans block carbon water and lose weight easily? Fat: Is it so easy for me to lose weight?

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White kidney beans can block carbon water and are a "magic product for weight loss."

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In recent years, white kidney beans have become famous in the domestic foodie circle for their "weight loss" effect. Many bloggers have recommended white kidney bean weight loss products, claiming that eating a little before meals can block carbon water, and you won't gain weight even if you eat a lot, and you can easily lose weight with a little exercise. Can white kidney beans really help you lose weight?

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White kidney bean, biological name Phaseolus vulgaris L., belongs to the Fabaceae, Fabaceae, Phaseolus, Phaseolus, so more people are used to calling it flower bean or kidney bean. White kidney bean is native to Mexico and Argentina. It was gradually introduced to my country at the end of the 16th century and is now planted in all provinces. Because of its large, neat and shiny grains, it is a common edible bean in Western cuisine.

The reason why white kidney beans are linked to "weight loss" is that they contain a substance called α-amylase inhibitor , which is essentially a complex glycoprotein. Starch is a polysaccharide carbohydrate and one of the main sources of daily calories. After starchy foods enter the body, they must first be hydrolyzed into glucose by amylase secreted by the mouth and pancreas, and then absorbed and released calories. In this process, if the activity of amylase is inhibited, the rate of starch decomposition will decrease, and the starch that cannot be decomposed will be excreted from the body. α-amylase inhibitors have the effect of inhibiting the activity of amylase.

Can eating white kidney beans on a daily basis really help you lose weight?

Eating white kidney beans on a daily basis to lose weight is theoretically feasible, but in reality it can only serve as an auxiliary weight loss tool.

First, α-amylase inhibitors have limited inhibitory effects on amylase activity. Research data show that under ideal conditions, amylase inhibitors can inhibit 50%-65% of amylase activity, and the remaining uninhibited amylase is sufficient to decompose most starch, and only about 7% of starch is actually inhibited.

Secondly, the effective content of amylase inhibitors in white kidney beans is not high. The content of α-amylase inhibitors in white kidney beans is not high, and the high temperature and stomach acid during cooking will make it inactive.

If you replace it with white kidney bean extract

Will the effect be better?

Foreign studies have found that when the daily intake of white kidney bean extract was between 445 and 3,000 mg, some subjects lost 2.6 kg in weight after 28 to 84 days.

But this does not mean that the foods you buy with white kidney bean extract will have such an effect.

On the one hand, the content of white kidney bean extract in food is key. Using white kidney beans to produce "extracts" is a relatively complicated process. **How ​​high the "amylase inhibition activity" of the extract is and how much is added to the food will affect the actual effect. **Moreover, there is currently no unified standard in the industry, which means that even if white kidney bean extract is indeed added to the food you eat, there is no evaluation standard for its effect.

On the other hand, white kidney bean extract can block starch absorption, and diet should also be properly controlled. According to the "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2020)", the fat energy supply ratio continues to increase, and the intake of foods with high energy density and low nutrient density, such as high oil and high sugar, is an important factor in the current high incidence of overweight and obesity.

Alpha-amylase inhibitors can block the use of starch, but they have no effect on the calories generated by added sugar, oil and fat. If the unreasonable eating pattern is not corrected and the total calories are not controlled, white kidney bean extract alone may not help.

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Using White Kidney Bean Extract

These knowledge points should be noted

After consuming white kidney bean extract, mild gastrointestinal discomfort may occur. People with weak gastrointestinal function and prone to abdominal bloating should use it with caution. In addition, long-term and excessive use of amylase inhibitors may cause physical fatigue, lack of energy, and in severe cases, hypoglycemia. It is recommended that the daily intake of white kidney bean extract should not exceed 10 grams.

Putting aside the weight loss effect, white kidney beans are also a very good health food. Its protein content can account for more than half, the fat content is very low, and the dietary fiber and mineral content are also quite rich. According to the recommendation of the "Dietary Guidelines for Chinese Residents (2022)", whole grains and miscellaneous beans should be consumed 50-150 grams per day, so eating white kidney beans as miscellaneous beans is also a good choice.

in conclusion

Eating white kidney beans on a daily basis can only help with weight loss. Although white kidney beans contain α-amylase inhibitors, their effective content is not high, their inhibitory effect on amylase activity is limited, and their effect of blocking carbon water is also very limited.

The weight loss effect of white kidney bean extract depends on how high the "amylase inhibitory activity" of the extract is and how much it contains. However, there is currently no unified standard in the industry, so it is impossible to evaluate the weight loss effect of white kidney bean extract.

References:

[1] Nolan R, Shannon OM, Robinson N, et al. It's No Has Bean: A Review of the Effects of White Kidney Bean Extract on Body Composition and Metabolic Health[J]. Nutrients, 2020, 12(5):1398.

[2] Zhao Rong, Li Duowei, Shen Xiaodong, et al. Study on α-amylase inhibitors in white kidney bean [J]. Chinese Traditional Patent Medicine, 2008, 30 (9): 1355-1357.

[3] Anonymous. Report on the nutrition and chronic disease status of Chinese residents (2020)[J]. Journal of Nutrition, 2020, 42(6): 521.

Author: Zhang Yu, researcher at the Chinese Center for Disease Control and Prevention, doctoral and master's degree supervisor

Review | Zhang Na, Associate Researcher, Doctoral Supervisor, Peking University School of Public Health

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