Are white beans good for you? Nutritional content of white beans

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1. White beans

Cannellini is the most commonly used white bean, there are also several other types of white beans, such as:
Navy beans, also known as peas. These are small, oval-shaped white beans. They have a milder flavor than other white beans and are often used for certain soups North beans: These are smaller than Cannellini beans but larger than navy beans. They are known for their delicate, nutty flavor and are often added to stews and soups. Lima beans are also known as butter beans because they contain both flour and fat. Like other white beans, they are a common ingredient in casseroles, soups, and other stews Since all white beans have a similar taste, you can use them instead. for each other in recipes.

2. Nutritional content in white beans

White beans are a nutrient-dense food because they contain a lot of fiber and protein. It is also a good source of many micronutrients, including folate, magnesium and vitamin B6.
One cup of cooked white beans (170 grams) provides the following nutrients:
Calories: 242 Protein: 17 grams Fat: 0.6 grams Carbs: 44 grams Fiber: 11 grams Copper: 55% value Daily (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 DV Vitamin B6: 12% DV Riboflavin: 6% DV Selenium: 4% DV White beans are very healthy food. They contain very little fat, no cholesterol and have the same amount of calcium as a glass of milk. In addition, white beans also include a number of important nutrients, such as:
Lysine, an essential amino acid Contains powerful antioxidants called polyphenols Resistant starch, along with high fiber content helps keep your blood sugar low As you can see, white beans are especially rich in copper, folate and iron.
Copper mainly aids in energy production and iron metabolism, while folate is used in DNA synthesis. Iron has many important functions, including the production of hemoglobin, which transports oxygen throughout your body.
Moreover, white beans are high in polyphenol antioxidants, which fight oxidation in your body. This can help you fight chronic diseases, including cardiovascular disease and some cancers.

3. Benefits of white beans for health

White beans are very healthy and offer various benefits because of their rich nutrient content. Here are some of the health benefits of white beans:
Supplemental protein for the body White beans are a rich source of protein. When combined with proper exercise and a nutritious diet, they can promote healthy muscle mass.
Amino acids, which are the building blocks of protein, play a key role in many body processes, including building muscle, transporting nutrients, and producing hormones.
According to the Institute of Medicine, there is a link between consuming a daily protein intake of at least 0.36 grams per pound (0.8 grams per kilogram) and healthy muscle mass. That equates to 54 grams of protein for a 150-pound (68-kg) person.
Legumes, including white beans, can be considered as one of the main sources of protein for those following a diet or vegetarian diet.
However, white beans are not a complete protein source, which means they don't contain all the nine essential amino acids your body needs. Therefore, it is necessary to add white beans along with grains such as rice, barley, corn and wheat in diets to provide other essential amino acids. Combinations of legumes and grains, such as beans and rice, are often referred to as supplemental proteins.
Provide abundant fiber content According to the Institute of Medicine, it is necessary to consume a fiber content of at least 25 grams per day for women and 38 grams per day for men. Thus, one cup of white beans (170 grams) - containing up to 11 grams of fiber - contains almost half of the daily requirement for women and about a third for men.
Diets high in fiber have been linked to improved gastrointestinal health and may help promote bowel regularity by increasing stool volume and reducing the time between bowel movements.
Additionally, beans are highly resistant starch, which is fermented in the large intestine to produce beneficial compounds called short-chain fatty acids (SCFAs). In turn, SCFAs feed colon cells and play an important role in the metabolism of carbs, fats, energy, and some vitamins.
Finally, a high-fiber diet can promote heart health by lowering LDL (bad) cholesterol.
Supports weight loss White beans have a high nutritional density and are quite low in calories. Combined with their high fiber and protein content, these attributes can promote a healthy body weight. Foods high in fiber and protein have been shown to promote satiety, causing you to consume less food. In addition, foods high in protein have been linked to reduced levels of ghrelin, a hormone that causes feelings of hunger. In the long run, eating protein-rich foods can naturally cause you to consume fewer calories. Long-term research shows that people who eat beans regularly have a 22% lower risk of obesity and 23% less excess belly fat than people who don't eat them.
In addition, some studies also show that white beans bring a number of other health benefits, including:
Fights type 2 diabetes Improves blood sugar and lipid control for people with diabetes Lower blood pressure and cholesterol

4. How to prepare white beans

Beans contain carbs, also known as galacto-oligosaccharides (GOS), which can cause gas. Soak and wash the dried beans before you cook them to remove most of the substance. Wash the beans and put them in the box. Eat a small amount first to help your body get used to high-fiber foods.
Raw beans are also considered an herb, as they contain a protein that can cause digestive problems. Even small amounts in raw or undercooked beans can upset your stomach, in addition to causing nausea, diarrhea, and bloating. They can also make it harder for your body to absorb important minerals. You can get rid of the medicinal properties of legumes, including white beans, by cooking them at high altitudes or by soaking them in water for a few hours before cooking.
Store beans by canning, tightly covered. Avoid sunlight, keep in a cool, dry place. Due to the mild flavor of white beans, they can be used flexibly in dishes with a variety of recipes, including stews, soups, chili and casseroles. Canned or dried white beans can be used.
If you are using dried beans, you should soak them in water for about 6 to 8 hours before cooking. Another faster way is to boil them for 2 minutes, cover and incubate for 1 hour more. The soaking process works to soften the beans and lessen the side effects of consuming them, such as gas and bloating.
Remember that canned white beans may contain added salt, so you should check product labels - or look for canned white beans products that are low in sodium or have no salt. You can also reduce their sodium content by rinsing them well before using them.
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Reference source: healthline.com

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