WHITE BEANS
White beans or Navy bean also known as Haricot, Pearl Haricot bean, Boston bean, Pea bean or White pea bean is a dry variety of bean, native to America. A powerhouse of plant-based protein, saponin, ferulic acid and p-coumaric acid among other nutrients navy beans are often credited to lowering low-density lipoprotein – LDL or bad cholesterol, anti-bacterial and anti-fungal activity. Rich in dietary fibre, vitamin B, iron, zinc, magnesium and calcium and an array of other vitamins and minerals, these beans play a crucial role in triggering metabolism and in regulating blood sugar and blood pressure.
Nutritional Content Of Cooked White Beans (1 Cup)
- Calories – 249kcal
- Carbohydrates – 44.9g
- Fats – 0.6g
- Fiber – 11.3g
- Protein – 17.4g
Keeps Gut Healthy
- Navy beans are one of the super foods that can keep your gut function at the optimum level. The presence of resistant starch pushes undigested, residual food into the large intestine, making the dietary to ferment and transform in to prebiotic, which in turn feeds good bacteria for better functioning of the gastrointestinal organs. This further reduces bloating, flatulence.
High In Protein
- Navy beans are a powerhouse of plant-based protein and also complex carbs. Vegetarians should add these wonder beans to their regular diet for better muscles, repairing cells in the body. Lysine, an amino acid present in these beans is crucial for protein synthesis and maintaining healthy body tissues, besides maintains energy levels throughout the day. Eat a fistful of these cooked beans post workout for fighting fatigue instantly.
Helps In Weight Loss
- Cannellini beans are low in calories and high in fiber, which can keep you feeling full and satisfied, thus reducing your overall calorie intake. Studies have found that consumption of cannellini beans can be associated with a lower risk of weight gain and obesity. White beans are a good source of protein, fiber, and complex carbohydrates, which can help to support weight loss and reduce belly fat. It make you feel fuller for longer periods of time. Carbohydrates provide sustained energy and can help to reduce the storage of fat in the body.
Prevents Constipation
- White kidney beans are high in dietary fiber, essential in digestion and preventing constipation. Furthermore, the high fiber content in cannellini beans promotes regular bowel movements by bulking up the stools and making them easier to pass. This can also help prevent constipation, which can be uncomfortable, leading to further digestive issues. A cupful of beans will give you about 11 grams of fiber which is considered to be very healthy for your body. High amounts of fiber also improve bowel movements and increase the amount of stoop by making it bulkier, thus keeping your digestive organs healthy
Regulates Blood Sugar Level
- Higher intake of legumes rich in dietary fiber may help reduce the risk of type 2 diabetes. As stated, white bean extract can inhibit alpha-amylase enzyme and slow down the rate of carbohydrate absorption, reducing the glycemic index of foods. Studies suggest that low GI diets reduce blood glucose levels and help manage diabetes. They are a low-glycemic ingredient, and are high in protein and fiber. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods
- White in colour, small, oval and slightly flattened in shape, it is one of the most important ingredients in one famous dishes western world relish – the baked beans and a staple in variety of soups and pies. Navy beans are often referred as white beans, Mangalore beans or just sundal in many parts of India. 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.
