GymSquare’s Answer: Nigerian beans is good for weight loss because it’s high in protein and fibre, and low in calories. The only issue is how we cook it because too much palm oil cancels out the benefits. Cook your beans lightly, eat a reasonable portion, and it’ll work just fine for your weight loss goals.
You’ve either eaten beans and plantain on a Sunday morning, moi moi at a naming ceremony, or akara from the woman frying next to the gutter. So, it’s safe to say beans is everywhere in Nigeria.
Unlike many other foods, things can get complicated when you’re trying to lose weight. However, the truth is that Nigerian beans and weight loss actually go together very well. Let’s explain why.
Types of Nigerian Beans
First of all, not all beans in Nigeria are the same. We have different types, and each has its own taste and is slightly different in nutrition. Here’s a breakdown of the ones you’ll find in most markets:
- Honey beans (Ewa oloyin): Oloyin means “one with honey” in Yoruba. It comes in two sizes: the big oloyin and the small oloyin (also called pelebe). Ewa oloyin is what most Lagosians use for beans porridge, moi moi, and akara.
- Brown beans (Ewa drum / Olotu): Also called drum beans, this one looks very similar to honey beans but is not as sweet. However, it’s one of the most nutritious varieties.
- Black-eyed peas (Ewa epa / Iron beans): This is the white beans with a black spot in the middle. We also call it “iron beans” because it takes longer to cook and is harder to soften.
- Soya beans: This one is different from the beans you boil and eat with rice. Soya beans are processed into soya milk, soya oil, and soya powder, and people also use them to make tofu.
What Is Inside Nigerian Beans?
Now, let’s look at the nutrition in 100g of cooked Nigerian beans:
| Bean Type | Calories | Protein | Fibre |
| Honey beans (oloyin) | ~120 kcal | 6–8g | High |
| Brown beans (olotu) | ~120–130 kcal | 7–8g | High |
| Black-eyed peas | ~116 kcal | 7–8g | High |
| Soya beans (cooked) | ~173 kcal | 16–18g | Very high |
All varieties are low to moderate in calories, but high in protein and fibre. This combination is exactly what you want in a weight loss food.
You see, Nigerian beans on its own is excellent for weight loss, but the way we cook it changes everything. Most Nigerian beans recipes use palm oil, which is heavy in calories (about 120 calories per tablespoon).
When you use three or four tablespoons in a pot of beans, you’re adding 360 to 480 extra calories. Use less palm oil when cooking beans for weight loss.
The Best Ways to Eat Nigerian Beans for Weight Loss
These are some of the best ways to cook Nigerian beans that work best if you’re trying to lose weight:
- Plain beans porridge with less palm oil: Cook your beans with onions, pepper, crayfish, and just one tablespoon of palm oil. It’ll still taste good without packing many calories.
- Beans and plantain (unripe or half-ripe): This is a very popular combination in Nigeria, and it’s good as a weight loss meal. Unripe plantain has a lower glycemic index than ripe plantain and goes well with the protein in beans.
- Beans and brown rice: This is one of the most complete and balanced meals you can eat. The beans adds protein and fibre, and brown rice is slower to digest than white rice. Together, they keep you full for a long time.
- Moi moi with egg or fish inside: Moi moi is steamed and relatively low in calories. Adding an egg or a piece of fish inside increases the protein even more.
- Beans and garri: This is the classic Nigerian poor man’s meal, and it’s okay for weight loss when the garri portion is small.
How Often Should You Eat Beans for Weight Loss?
We recommend three to four times a week as a good target. Beans are affordable and one of the most nutritious foods you can eat in Nigeria. You don’t need to eat it every day, but making it a regular part of your diet is smart for weight loss.
However, make sure you mix other protein foods like eggs, fish, or chicken. That way, your body gets different tastes, and you don’t get tired of eating beans.
Frequently Asked Questions
| Is Nigerian beans good for losing belly fat? |
| Yes. Beans is high in fibre and protein, both of which help reduce belly fat over time. Fibre keeps your digestion moving and reduces bloating. Protein helps your body burn more calories and maintain muscle. Eating beans regularly, as part of a calorie-controlled diet, will help reduce belly fat. Cook it with less palm oil and pair it with vegetables or a light stew. |
| Can I eat Nigerian beans every day for weight loss? |
| You can, but it is better to eat it three to four times a week instead of every day. Eating the same food every day tends to cause food boredom, which can make you abandon the meal plan altogether. Also, if your body is not used to a lot of beans, eating it daily can cause gas and bloating. Variety keeps your diet sustainable. |
| Is moi moi or akara better for weight loss? |
| Moi moi is better for weight loss. It’s steamed, which means no extra oil is added during cooking. Akara is deep-fried, and frying adds a high amount of fat and calories. |
| Which Nigerian beans is the best for weight loss? |
| All the common Nigerian beans are good for weight loss. They are all similar in calories and nutrition. What matters more is how you cook them and what you eat with them. |