The white beans are generally refused. But do you know that these are good sources of protein and fiber? The white beans are part of the large family of legumes. Originally grown in Mexico and Peru, beans were imported to Europe during the 17th century. Today mainly grown in Asia, India, and Brazil, white beans are starchy foods that can replace meat and fish because of their high protein content. Consumable in any season, white beans also prove to be precious health allies.
1. Nutritional value
Above all, beans are a good source of energy. Thus 100 g of boiled white beans represent 130 kcal. Besides, they are particularly rich in:
Protein, at a rate of 10 g per 100 grams of white beans, which is as much as meat and chicks.
Antioxidants that prevent premature aging of the body’s cells.
Phytosterols which participate in the regulation of “bad cholesterol” (LDL).
Vitamins B1, B2, and E.
Fibers with high satiating power and playing a role in intestinal transit.
Minerals and trace elements such as iron, potassium, zinc, manganese, copper, and folate.
2. Benefits of white beans
As legumes, eating white beans has many health benefits;
2.1 A rich source of protein
Protein is a necessary and important material for the human body, as it enters into many processes and functions.
Thus, white beans are rich in protein, and they supply your body with carbohydrates.
It is worth noting that each serving of white beans contains approximately 18 grams of protein, making it a substitute for vegetarians.
2.2 Anti-cancer properties
White beans and other legumes contain antioxidants and are known to have anti-cancer properties. When cells of the body occur, the metabolism process produces what are called free radicals, and these roots help with cancer and chronic aging diseases. Antioxidants eliminate free radicals and counteract their harmful effects.
Besides, beans are a rich source of manganese, which is one of the antioxidants provided to the body. It contributes to the secretion of the enzyme dismutase, which is responsible for eliminating free radicals and strengthening cells. In addition to manganese, beans contain vitamin K, which protects cells from oxidation. And reduce the risk of developing cancer.
2.3 A toxin cleaner
White beans are considered one of the best foods that contribute to cleansing the body of toxins, because they contain “molybdenum,” as this substance stimulates the regulation of many detoxifying enzymes such as “aldehyde oxidase” and “sulfite oxidase.”
2.4 Beans are useful for brain functions
The beans contain vitamin K, which works to improve the functions of the nervous system, brain, and myelin sheath. The outer nerve shell needs spongy fats to grow properly.
Vitamin K is known to help form spongy fats and thus improve brain performance. Beans are also a good source of thiamine and are an important ingredient for improving cognitive function. This vitamin works on the formation of acetylcholine, a neurotransmitter that is useful for memory, and not having it leads to signs of aging, such as Alzheimer’s.
2.5 White beans help you get a healthy heart
White beans are rich in vitamin B9 and called folic acid and contain a small percentage of fat, which helps you maintain a healthy heart. Folic acid reduces the rate of amino acids in the blood, as the increase in amino acids leads to heart attacks, and when eating one cup of beans, the body provides about 50 % of the daily folic acid.
The fiber in beans is responsible for lowering cholesterol. It also contains folic acid, which helps reduce the level of amino acid and thus reduces the risk of stroke, heart attacks, and vascular diseases. Beans contain a high percentage of magnesium, and therefore work to organize the heart and blood vessels.
2.6 Help with weight loss
It is one of the important things related to eating white beans due to the decrease in its glycemic index, and thus your hunger decline. In addition to its richness in dietary fiber, which increases your feeling of satiety for a longer period.
2.7 White beans regulate blood sugar
Beans contain soluble fiber and thus reduce the rate of carbohydrate metabolism. Legumes generally control the level of sugar in the blood after a meal. Also, beans contain a high percentage of protein.
2.8 Rich in magnesium
One cup of white beans provides about 112.8 mg of magnesium, which is approximately one third of the recommended daily ration?
Magnesium is an important mineral for the body and has many benefits, including:
- Energy boost
- Regulating potassium and calcium levels in the body
- Help get a better night’s sleep
- Contribute to the treatment of congestion
- Promote heart health
- Reducing muscle spasm and pain
- Protection from migraine attacks
- Reducing the risk of osteoporosis.
2.9 It provides you with the nutritional fibers you need
White beans are a good source of beneficial dietary fiber, as they help improve and enhance the health of your digestive system and the digestive system as a whole.
It is worth noting that there are two types of dietary fiber:
Water soluble dietary fiber: that is, those that dissolve to form a gel-like substance when mixed with water, and have many health benefits such as maintaining blood sugar level and lowering high cholesterol.
Dietary fiber insoluble in water: and from its name, it does not dissolve in water, passes through the digestive system, and protects from constipation and hemorrhoids.
These white beans contain nutritional fiber dissolved in water, each cup of which contains 54 % of the required daily ration of these fibers.
2.10 White beans work to support energy
White beans contain a high percentage of iron and thus increases the level of energy. Iron is necessary for metabolism and energy production in the body and helps transport oxygen throughout the body. Magnesium also contributes to increasing energy.
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Fresh white beans can be stored for 2-3 days in the vegetable drawer of the refrigerator. It is best to put them in a perforated plastic bag to let them “breathe.” You can also blanch them for 3 minutes and keep them in the freezer for up to 1 year.
Dried white beans can be stored for 12 months or more in an airtight container. After this time, they are still edible but may be less digestible.
4. Are there any negative effects when eating white beans?
Like any other food, you should be moderate when eating it because it contains high fiber content and may lead to stomach disorders and may lead to nausea or vomiting, stomach cramps, or diarrhea.
5. How to prepare white beans?
You can buy dry white beans packed in boxes. It is preferable to soak the dry beans in the water for an entire night and wash them well, then boil them the next morning until they are completely done. You can eat white beans on their own, add them to soups, or pasta dishes.
6. White beans recipes
6.1 White beans chorizo soup
- 1 finely sliced onion
- 2 minced garlic cloves
- 1 can of white beans, drained and rinsed
- 1 L chicken broth
- 75 g strong chorizo, detailed in slices cut into 4
- Finely chopped parsley
Cook the onion in olive oil without letting it brown.
Add the garlic and beans. Mix well.
Add the broth and bring to a boil.
Mix half the broth-bean mixture. Mix everything again.
Add the chorizo, lemon juice
6.2 White beans with tomato
- 1 can of white beans
- 3 cloves of garlic
- 1 can of peeled tomatoes (if possible cherry tomatoes)
- 3 small dry peppers
- 3 tablespoons olive oil
Peel the garlic cloves and cut them in half. Also cut the peppers in half
Heat the oil in a large pan, and fry the garlic and peppers in it.
When the garlic and peppers are golden brown, add the contents of the can of tomatoes. Cook over low heat for 10 to 15 minutes, stirring regularly. If the tomatoes are too acidic, add a teaspoon of sugar.
Then add the entire contents of the can of beans (including liquid). And let reduce over medium heat for 10 minutes.
This dish can be eaten very liquid or much thicker, depending on your taste.
It is generally eaten with a lot of bread (for sauce), as a main dish but can also be served as an accompaniment.
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Originally published on Live Positively.