Some black coloured foods are nutrient dense foods that can be a good addition to your weight loss diet. Here’s how black foods can help you lose weight.
In the quest for weight loss, eating the right foods is important. Black foods, which are high in vitamins and minerals, can help you lose weight effectively. These dark-coloured powerhouses can help you feel fuller for longer, curb cravings, and even boost your metabolism. If you are thinking about which black foods are good for weight loss, fret not! Here’s a list of some of the best black superfoods for weight loss that you must try.
What are black foods?
Black foods may sound unique, but they are made up of many familiar ingredients with a powerful punch! These are not simply burned or blackened versions of regular dishes. “They derive their deep colour naturally from anthocyanins, which are antioxidants that combat free radicals and may help with weight loss. Black foods such as black beans, blackberries, and earthy black rice come in all shapes and sizes. They are nutritious and can help you lose weight,” says dietician Gauri Anand.
Black foods for weight loss: How do they help?
Including black foods in your weight loss diet can help you lose weight in more ways than one. Their dark colour often comes from anthocyanins, antioxidants that might help regulate blood sugar, as found in a study published in the Advances in Clinical and Experimental Medicine Journal. Stable blood sugar means fewer cravings and energy crashes that can help you avoid overeating. Additionally, many black foods are rich in fibre, like black beans and blackberries. Fibre keeps you feeling full for longer, helping you resist eating unhealthy snacks, according to a study published in the Nutrients Review-Journal. Fibre in black foods also helps in weight management, as per a study published in the Food Research International Journal.
6 black foods for weight loss you must try
Here are some of the best black foods that will help you achieve your weight loss goals, as explained by the expert.
1. Black beans
Black beans are high in protein, nutrients, and fibre. According to a study published in the Journal of Nutrition and Metabolism, people who ate more beans and followed a more bean-based diet tended to have less body fat, especially belly fat. It also helps one feel full longer and reduces overall calorie intake.
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2. Black rice
Black rice is rich in fibre and antioxidants, particularly anthocyanins, which can help in reducing inflammation and managing weight, as found in a study published in the Journal of Research. It also has a lower glycemic index as compared to white rice, leading to better blood sugar control and weight management.
3. Blackberries
“Blackberries are low in calories, which makes them healthy. They have a high water content, which adds volume to the food without adding calories. Foods with high water content can help you feel fuller longer and stay hydrated, which is beneficial for weight management,” says the expert.
4. Black chia seeds
Black chia seeds are packed with fibre, protein, and omega-3 fatty acids, all of which is good for weight loss. It can absorb water and expand in your stomach, helping you feel fuller for longer and curb cravings, found a study published in the Journal of Medical Health Science.
5. Black sesame seeds
Black sesame seeds contain healthy fats, including polyunsaturated and monounsaturated fats, as found in a study published in the Molecules MDPI Journal. These fats can help reduce cravings and provide a steady source of energy, preventing overeating. However, more research is needed to prove the claim.
6. Black lentils
Black lentils are rich in protein, which is essential for building and maintaining muscle mass. Increased muscle mass can boost your metabolic rate, helping you burn more calories even at rest. Protein promotes a feeling of fullness, which can reduce overall calorie intake by curbing hunger and reducing the likelihood of overeating. They are a good source of complex carbohydrates, which provide a steady release of energy and help maintain stable blood sugar levels. This can prevent energy crashes and reduce cravings for sugary and high-calorie foods, which in turn can help you lose weight, says the expert.
Other benefits of black foods
1. High in antioxidants
“Black foods like blackberries, black rice, and black beans are rich in antioxidants, particularly anthocyanins, which help neutralise free radicals and reduce oxidative stress. The antioxidants in black foods have anti-inflammatory properties that can help reduce inflammation in the body, potentially lowering the risk of chronic diseases,” says the expert.
2. Rich in nutrients
Black foods are often packed with essential vitamins and minerals. For example, black beans are rich in folate, magnesium, and iron, while black sesame seeds are high in calcium and zinc. Many black foods are high in dietary fibre, which supports digestive health, helps regulate blood sugar levels, and promotes satiety, explains the expert.
Side effects of adding black foods to your weight loss diet
While black foods are generally safe for you, there are a few potential side effects to be aware of, as suggested by the expert.
1. Digestive issues
Some black foods, particularly legumes like black beans and lentils, are high in fibre. While fibre is great for weight loss and overall health, increasing your intake too quickly can lead to bloating, gas, and cramps.
2. Allergic reactions
As with any food, there is a chance of allergies to black foods. If you experience unusual symptoms after consuming a particular black food, stop immediately and consult a doctor.
3. Kidney stones
Some black foods, like blackberries, contain oxalates which can contribute to kidney stones in people prone to them. Practice moderation to avoid complications, and discuss any concerns with your doctor if you have a history of kidney stones.
Keep this in mind!
Incorporating these foods into a balanced diet, combined with regular physical activity and other good lifestyle choices, can assist weight loss and maintain overall health. However, it is crucial to realise that no single food can ensure weight loss on its own so a balanced approach to nutrition and lifestyle is required.
