The Health Benefits of White Beans: Something you need to know
A staple of Italian cuisine, white kidney beans – also known as cannellini beans – provide health benefits as a great source of vegetarian protein, fiber, and micronutrients. They also have anti-inflammatory properties. White kidney beans are a versatile ingredient that can be easily incorporated into your salads, soups and stews. Let’s find out some benefits of White Beans with Topfoodss!
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Nutrients in white beans
White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.
A 1-cup (170-gram) serving of cooked white beans provides (1Trusted Source):
Calories: 242
Protein: 17 grams
Fat: 0.6 grams
Carbs: 44 grams
Fiber: 11 grams
Copper: 55% of the Daily Value (DV)
Folate: 36% of the DV
Iron: 36% of the DV
Potassium: 21% of the DV
Thiamine: 17% of the DV
Phosphorus: 28% of the DV
Magnesium: 26% of the DV
Zinc: 22% of the DV
Calcium: 16% of the DV
Vitamin B6: 12% of the DV
Riboflavin: 6% of the DV
Selenium: 4% of the DV
As you can see, white beans are particularly rich in copper, folate, and iron.
Copper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis. Iron has numerous important functions, including producing hemoglobin, which transports oxygen throughout your body.
What’s more, white beans are high in polyphenol antioxidants, which combat oxidative stress in your body. In turn, this may protect you against chronic illnesses, including heart disease and certain cancers.
Excellent Protein Source
Cannellini beans are one of the most inexpensive high protein sources available in canned versions. The protein content in these beans is comparable to the dairy and meat products. A half cup gives you 8 grams of protein. When combined with other vegetables, it is a storehouse of nutrients. As the beans take a long time to cook, it does not matter if you pick them fresh or save a can for a later use.
Full Points For Fiber
Kidney beans contain both insoluble and soluble fibres, which offer many health benefits. Such is the nutrient content that 200 grams of cooked cannellini beans can complete a whopping 50% of your daily recommended intake of dietary fibre. While insoluble fibre helps prevent digestive problems like irritable bowel syndrome; soluble fiber removes toxins from the body by binding to cholesterol-containing bile.
White Kidney Beans and Micronutrients
White kidney beans contain a mix of vitamins, including small amounts of B vitamins, vitamin E and vitamin K. The most noteworthy vitamin in its arsenal is folate, a member of the B family. A half-cup of cannellini beans offers a full 18 percent of the daily value for this vitamin. You need folate to produce DNA; it’s especially important for pregnant women, to prevent birth defects in fetuses.
Minerals also figure prominently in the nutritional profile of white kidney beans. Of special note is iron, with a serving supplying 19 percent of the DV. This mineral transports oxygen from the lungs throughout the body. You need some vitamin C to help your body absorb plant-based iron, so eat white kidney beans with tomatoes or kale to reap the greatest benefits.
Potassium, magnesium, phosphorus, copper and manganese are also present in good amounts in white kidney beans. Potassium balances bodily fluids and helps offset your sodium intake, while magnesium and phosphorus contribute to strong bones. Many enzymes are made up, in part, of copper and manganese.
Anti-inflammatory Potential
A laboratory study, the results of which appeared in the journal Food Chemistry in 2014, found that both white and red kidney beans are rich in phenols – plant compounds possessing anti-inflammatory properties that may help protect against chronic illness. The red beans, however, showed greater activity than white. Try using the two types together in chili to garner the most benefits.
White Kidney Beans in Your Diet
Eating beans can cause bloating and gas, which may make you shy away from them. Be sure you drink plenty of water when you boost your intake of any fiber-rich food like white kidney beans. In addition, sprouting beans and discarding the soaking water before cooking can reduce your GI discomfort.
White kidney beans are delicious sautéed in olive oil with garlic and chopped greens, like kale or spinach. They also make a hearty soup when cooked with vegetable broth, onion, garlic, carrots, celery and tomatoes and topped with grated Parmesan cheese. Or try them cold as a salad using chopped red onion, red pepper, parsley, olive oil and white wine vinegar.
Beans For A Healthier Heart
Cannellini beans help the heart live longer simply by protecting it from the onset of many diseases. The beans are already known to aid reduced cholesterol levels, thereby reducing heart attack risk. They also decreases risk of coronary heart disease by acting against adverse components absorbed through other unhealthy foods. The beans contain folate, which bring down blood homocysteine levels.
Reduces Cancer Risk
Cannellini beans are said to have better cancer fighting abilities compared to other beans, thanks to its healthy fibre. They not only help eliminate toxins, but also reduce several cancer risks. They carry phytochemicals and flavonoids that diminish growth of cancer cells. The considerable fiber works well to prevent colorectal cancer, making it a potent tool with which to reduce all bower cancers. Increasing your white kidney bean intake by 2 to 3 servings a week is enough is begin fighting the cancer.
