You can replace rice with 3 types of beans containing starch, fiber and nutrients that are beneficial for the body.

Red beans contain important nutrients in weight control and body improvement. (Source: Pixabay)

Edamame

Nutritionist Lainey Younkin says that this bean not only contains a moderate amount of starch but also fiber, protein and many nutrients that are beneficial for the body:

"One cup of cooked soybeans has 17 grams of protein and also packs a whopping 8 grams of fiber per serving. These beans are also rich in compounds called isoflavones, which have been studied for their anti-inflammatory effects."

The protein and fiber in edamame beans can increase the feeling of fullness, thereby controlling food intake more effectively. Edamame beans also contain a large amount of unsaturated fatty acids, which can help speed up metabolism and lower cholesterol.

The rich fiber in this bean helps promote metabolism, supports the growth of beneficial bacteria in the gut, which is also an important part of weight loss and maintaining health.

Edamame beans can be boiled, mixed in salads, or stir-fried, helping to increase the feeling of fullness while providing the ideal amount of vegetable protein, fiber, and starch for the body.

Black beans, red beans, kidney beans

These beans all contain complex carbohydrates, which are digested slowly, providing a steady source of energy and preventing fluctuations in blood sugar levels. In addition, beans are rich in fiber and protein - both of which are important components in weight control and improving body shape.

"Beans are a great choice, high in fiber and plant protein, and inexpensive. Whether you're a vegetarian or gluten-free, adding beans to your weight-loss diet can provide you with the nutrients you need for a long day," says nutritionist Charlotte Martin.

Chickpeas (garbanzo)

Chickpeas contain resistant starch - a slow-digesting starch that helps keep you full longer and controls blood sugar. The starch content combined with fiber and protein in chickpeas is also beneficial for weight control, preventing spikes in blood sugar and insulin after meals.

Dr. Adrienne Youdin, author of the book Hungry for More , commented on the benefits of this bean: "Beans contain components that help increase blood sugar levels steadily, which is important for maintaining your energy throughout the day, and are also high in protein (nearly 20g per serving), which is necessary to maintain lean muscle mass and protect the metabolism.

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