Top 4 Health Benefits Of White Beans You Must Know

Know Your Ingredient: White Bean

What Is It?
A starchy legume with white casings that has a mild flavor.

What Are Its Benefits?
May help lose weight, manage constipation, regulate blood sugar levels, improve heart health and reduce the risk of cancer.

Who Can Use It?
All except those who are allergic to legumes or are suffering from diarrhea.

How Often?
Regularly.

Caution
Excess consumption can cause side effects, such as diarrhea, gas, and headache.

White beans are available in four varieties. These include:

• Navy Beans

Navy beans (oval-shaped) are the smallest type of white beans and have a mild flavor. These fiber-rich beans can easily absorb the flavor of other ingredients while cooking. Navy beans have a smooth and shiny surface and become creamy when cooked. These are also perfect for mashing, pureeing in dips, and thickening soups, stews, and ragouts.

• Cannellini Beans

Cannellini beans are the largest of the group and are sometimes called white kidney beans. These have a smooth texture with a nutty, earthy flavor and tender flesh. You can often find these beans in Italian dishes like Minestrone and also in many Mediterranean dishes. Moreover, white kidney beans can be a perfect addition to your salads, soups, stews, and chili.

• Great Northern Beans

Great northern beans are medium-sized and have a nutty flavor and firmer flesh. These are larger than navy beans but smaller than cannellini beans. These thin-skinned beans can hold their shape better and are commonly used in French cassoulets, soups, and stews.

• Baby Lima Beans

Baby lima beans (butter beans) are small, smooth, and creamy with a buttery texture. These greenish beans are the starchiest of all and are often used in soups, stews, succotash, and casseroles.

Fun Fact

The phrase “spill the beans” might have been inspired by a democratic voting system in Ancient Greece. Voters were given a white, black, and brown bean, each. The voters would place any of the beans in the jar. White beans meant yes, brown beans were a soft no, while black beans were a strong no.

Nutritional Profile Of White Beans

According to the U.S. Department of Agriculture, 1 cup (179g) of cooked white beans contains (1):

• Consuming foods rich in dietary fiber (like white beans) may help manage constipation as fiber helps to bulk the stool and make it easier to pass. A review published in the World Journal of Gastroenterology suggests that dietary fiber intake can increase stool frequency in patients with constipation  (2).

What makes white beans desirable to be included in your diet? In the next section, we bring to you a list of their health benefits.

Health Benefits Of White Beans

1. May Help With Weight Loss

Legumes are rich in fiber, protein, and slow digestible carbohydrates, which help increase satiety (3). A study suggests that the alpha-amylase-inhibiting activity of white beans also contributes to weight loss (4) (alpha-amylase is a digestive enzyme responsible for converting complex carbohydrates to simple sugars). This process slows down the absorption of carbohydrates. In addition, 60 slightly overweight individuals fed with white kidney bean extract were found to lose weight significantly (5).

Another study by the University of Minnesota (USA) found that dietary fiber intake may decrease appetite and energy intake, and help with weight loss (6). A comparative analysis also indicates that people who regularly eat beans are 22% less likely to be obese than others (7).

2. May Regulate Blood Sugar Levels

A higher intake of legumes rich in dietary fiber may help reduce the risk of type 2 diabetes (8). As stated, white bean extract can inhibit alpha-amylase enzyme and slow down the rate of carbohydrate absorption, reducing the glycemic index (GI) of foods (9). Studies suggest that low GI (slow-digesting) diets reduce blood glucose levels and help manage diabetes (10).

3. May Help With Cancer Treatment

White beans contain antioxidants, polyphenols, and ferulic acid, which are known for their anti-cancer properties (11), (12). A study conducted by the University of Crete (Greece) found that polyphenol antioxidants prevent the proliferation (rapid increase) of cancer cells (13). It is also worth mentioning that a higher legume intake is linked to a reduced risk of colon, kidney, stomach, and upper digestive tract cancers (14). However, more studies are needed to understand this benefit of white beans in humans.

4. May Improve Heart Health

Consuming legumes is linked with lower total and LDL cholesterol levels. In a small study of only 31 people, participants who replaced red meat with legumes for three days/week observed a reduction in their triglyceride and LDL cholesterol levels (15). A continued reduction of elevated triglycerides and LDL cholesterol levels may help reduce the risk of cardiovascular diseases.

Did You Know?

White beans originated in Peru and spread to South and Central America through trading passages. Then Spanish explorers introduced white beans to the Europeans.

These are the health benefits of white beans. But how do you prepare and include white beans in your diet? Find out in the following section.

How To Prepare And Include White Beans In Your Diet?

White beans are available in fresh or dry forms. Dry beans should be soaked in water for approximately 6-8 hours before cooking. If not, you can boil them for two minutes and let them sit for an hour with the lid on.

Note: Soaking and thoroughly rinsing helps soften dry beans and reduces the risk of gas and bloating (20) by dissolving some of the phytate in the shell which can be hard to digest and causes reaction.Check the labels for salt content in the case of can

Check the labels for salt content in the case of canned white beans. White beans have a mild flavor and can be added to various dishes like soups, stews, dips, and casseroles.

Elliot Reimers, a nutritionist, says, “White beans are also a much better substitute to potatoes than lentils because they have a much better texture and are way higher in nutritional value.”

White beans add variety to your diet without compromising on nutrition. If you are keen on including them in your diet, try these three easy and delicious recipes.

White Beans Recipes To Try

1. White Bean Soup With Bacon And Herbs

What You Need

• Great Northern beans – 1 pound (soaked overnight, rinsed, and drained)
• Thick-sliced bacon – 1¼ pounds
• Finely diced carrot – 1
• Finely chopped Spanish onion – 1
• Extra-virgin olive oil – 2 tablespoons
• Finely diced celery ribs – 2
• Minced garlic – 4 cloves
• Chopped thyme – 2 teaspoons
• Bay leaf – 1
• Chopped rosemary – 2 teaspoons
• Chicken stock – 10 cups
• Salt and freshly ground pepper – to taste

Process

1. Cook the bacon over moderate heat in a large soup pot. Keep stirring until it turns brown and crisp (about 7 minutes).
2. Drain, reserving the fat and bacon separately.
3. Heat the olive oil in the soup pot. Add the onion, carrot, and celery. Cook over moderate heat, occasionally stirring until the vegetables soften (about 8 minutes).
4. Stir in the garlic, bay leaf, and one teaspoon each of the chopped thyme and rosemary. Cook until they become fragrant (about 2 minutes).
5. Add the drained beans, stock, and three tablespoons of the reserved bacon fat, and bring to a boil.
6. Simmer the soup over moderately low heat until the beans are tender (about 1½ hours).
7. Discard the bay leaf and stir in the remaining thyme and rosemary.
8. Season the soup with salt and pepper, and transfer to shallow bowls. Garnish with the bacon and serve.

2. White Bean And Kale Stew

What You Need

• Canned cannellini beans – 4 cups (drained and rinsed)
• Cooking oil – 2 tablespoons
• Chopped onions – 2
• Mild or hot sausages – ¼ pound
• Minced garlic cloves – 3
• Canned diced tomatoes – 3-1/3 cups
• Fresh ground black pepper – ½ teaspoon
• Salt – 1¼ teaspoons
• Kale – 1 pound

Process

1. Heat one tablespoon of oil in a pan over moderate heat in a Dutch oven.
2. Add the sausage and cook, breaking the meat up with a fork until it loses its pink color (about 2 minutes).
3. Add the remaining oil to the pan and stir in the onions. Cook for about three minutes or until the onions start to soften, stirring occasionally.
4. Add the garlic and kale to the pan and cook, stirring until the kale wilts (about 2 minutes).
5. Stir in the tomatoes, salt, and pepper.
6. Reduce the heat and simmer (covered) until the kale is tender (about 15 minutes).
7. Stir the beans into the stew and cook for about 5 minutes.

3. White Beans Recipe With Tomato And Garlic

What You Need

• Canned cannellini beans – 4 cups (drained and rinsed)
• Olive oil – 1/3 cup
• Diced tomatoes – 3.5 cups
• Chopped fresh sage – ¼ cup
• Kosher salt – 1 teaspoon
• Garlic cloves – 4 (sliced)
• Granulated sugar – 1 teaspoon
• Freshly ground black pepper – ½ teaspoon
• Low-sodium chicken broth – 1 cup
• Minced fresh parsley leaves – 2 tablespoons
• Crispy bacon – to garnish

Process

1. Heat olive oil in a medium skillet over medium flame.
2. Add the sage and sliced garlic. Shake the pan so the garlic doesn’t stick. Do not stir because the garlic may clump.
3. Turn the heat to medium-low and cook for 3-4 minutes or until the garlic turns very light gold and the sage darkens slightly.
4. Add the tomatoes and salt. Simmer, often stirring, until the tomatoes are shiny and their juices have evaporated (8-10 minutes).
5. Add the pepper, sugar, and chicken broth, stirring often. Bring the broth to a boil.
6. Reduce the heat to low. Add the beans and simmer (stirring often) until the liquid has evaporated (18-20 minutes).
7. Remove from the heat and stir in the parsley. Season, if needed, with more salt and pepper.
8. You can drizzle extra olive oil and sprinkle crispy bacon before serving (optional).

You can also add white beans to salads. Lydia Wong, a food blogger, shares her recipe for a fulfilling white bean salad. She learned the recipe while on a holiday in France. She writes, ” It has all the wonderful flavors and texture one wants for a salad: smoky, tangy, umami, refreshing and it is extremely forgiven, it tastes great as a side salad or use it as a base and add whatever you like to make it a more substantial meal (i). ” She recommends preparing the salad ahead of time to let the flavors develop.

Are white beans and pinto beans the same? If not, how do they differ? Scroll down to know.

White Beans Vs. Pinto Beans

Pinto beans are small and have a streaky-brown color when raw. They have a much creamier and softer texture. But white beans are a bit firm on the outside and softer on the inside. Pinto beans have an earthy, nutty flavor while white beans have a tender and earthy tone to their flavor. However, both these beans are high in protein and dietary fiber.

White beans may improve heart health and aid in weight loss. But are they better than black beans? Find out more in the next section.

White Beans Vs. Black Beans

Both white and black beans are nutritious legumes that differ in their taste, texture, and nutritional profiles. White beans have a creamy and mild taste, making them ideal for soups, salads, and dips. They are rich in fiber, protein, and potassium that help promote digestive health and heart function (1), (8), (16). On the other hand, black beans have a meaty texture and earthy flavor and are popular in Latin American and Caribbean cuisines. They are rich in protein and fiber that promote fullness and better digestion (17), (18).
You can incorporate either one or both beans into your diet as per your dietary preferences and culinary needs.

Infographic: 4 Reasons To Add White Beans To Your Diet

White beans have been used in South American cuisine for centuries. They are an excellent source of antioxidants, proteins, and fiber, which may aid in weight loss and improve heart health. Check out the infographic below to discover the reasons for including these delicious legumes in your diet.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Which is healthier: red or white beans?

Red beans are healthier than white beans because of their low saturated and high polyunsaturated fat content. Red beans are also rich in niacin, vitamin B6, and phosphorus.

Is it OK to eat beans every day?

Yes. It is OK to eat beans every day. They contain many nutrients that help promote overall health and aid good digestion.

Are white beans a Superfood?

Yes, white beans are a superfood, especially for people who work out a lot. Consumption of white beans helps tone up the body.

Are white beans good for gut health?

Yes, white beans are good for gut health. It is loaded with fibers and other nutritious elements that promote sound gut health.

Are white beans anti-inflammatory?

Yes, white beans have anti-inflammatory properties. It is a low-calorie legume power-packed with vital nutrition.

Which beans remove toxins from the body?

Green beans are considered to be highly effective in removing toxins from the body. It also promotes energy and natural hair growth.

Are white beans prebiotic?

Yes, white beans are loaded with protein and prebiotics. This is why it supports a healthy gut.

Are white beans good for belly fat?

Yes, white beans are good for belly fat. Its nutrition-loaded composition helps with appetite control and the reduction of belly and abdominal fat.

Delve into the nutrient profile of white beans. Watch this video to gain a deeper understanding of their nutritional value and how they can contribute to your well-being.

Image: Stable Diffusion/StyleCraze Design Team

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Kate Driver is a Naturopath, Women's Health Coach, and Perimenopause Practitioner and has been consulting for over 22 years. She specializes in women's health, especially perimenopause and menopause, and is dedicated to helping women feel empowered and at their best using diet , nutrition, lifestyle changes, and supplements. She is a member of The Australian Natural and Traditional Medicine Society,...more

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