What Are Small White Beans Good For? A Nutritious Legume With Many Health Benefits
Small white beans, including cannellini and navy beans, are an extremely versatile and healthy legume. Though small in size, they pack a nutritious punch and offer many health benefits. Here’s a look at what makes these tiny beans so good for you:
High in Protein
One of the key benefits of small white beans is their high protein content. A one-cup serving of canned white beans contains around 17 grams of protein (1). This makes them an excellent plant-based protein source, especially for vegetarians and vegans. The protein in beans is substantial and satisfies hunger while providing vital amino acids for the body.
Rich in Fiber
In addition to protein, small white beans are an excellent source of fiber. One cup of canned beans has about 13 grams of fiber (1). This fiber has many health implications, including improving digestion, controlling blood sugar levels, and promoting heart health (2). The fiber can also help with weight management by increasing satiety and controlling appetite (3).
Provides Key Micronutrients
Beyond their macronutrient profile, small white beans contain many important micronutrients. They are high in folate, iron, potassium, magnesium and phosphorus (1). These nutrients are vital for energy production, building strong bones, proper nerve and muscle function, and creating new cells. The iron in beans is especially important for preventing anemia.
Supports Heart Health
The fiber, potassium, magnesium and omega-3 fatty acids in small white beans all support heart health. The fiber binds to cholesterol to remove it from the body. Potassium helps control blood pressure. Magnesium relaxes blood vessels. And omega-3s reduce inflammation and lower triglycerides (4). Together, these nutrients make beans excellent for boosting cardiovascular function.
Helps Control Blood Sugar
The protein and fiber in small white beans help regulate blood sugar levels and insulin response. Beans have a low glycemic index, meaning they do not spike blood sugar rapidly (5). Their high fiber content also slows the digestion and breakdown of carbohydrates. This stabilizes blood sugar and prevents energy crashes.
Contains Antioxidants
Small white beans contain beneficial plant compounds like flavonoids and phenolic acids. These antioxidants protect cells from damage and reduce oxidative stress and inflammation in the body (6). Eating antioxidant-rich foods is linked to a lower risk of diseases like cancer, diabetes, and neurodegenerative disorders.
Supports Weight Loss
Due to their protein and fiber content, small white beans may aid weight loss and maintenance. Protein boosts metabolism slightly and helps build lean muscle mass. Fiber increases satiety after meals, reducing calorie intake. Beans also regulate blood sugar and insulin, further controlling appetite and cravings (7).
Incorporating beans into an overall healthy diet with portion control can support maintaining a moderate weight. However, they should be consumed as part of balanced nutrition plan.
How to Eat Small White Beans
Small white beans are extremely versatile in recipes. Their mild flavor takes on the tastes of herbs, spices and other ingredients easily. Some simple ways to eat beans include:
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Add them to salads, grain bowls and pasta dishes. Their creaminess pairs well with greens, vegetables and whole grains.
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Purée them into dips and spreads like hummus, white bean dip, or bruschetta topping.
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Mash them lightly and use as a sandwich filling.
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Make white bean soup seasoned with garlic, onions, herbs and vegetables.
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Sauté them lightly in olive oil with peppers, greens, tomatoes and spices for a quick side dish.
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Toss them with pasta, Parmesan cheese, lemon zest and olive oil.
With their stellar nutritional profile and many health benefits, small white beans deserve a regular spot in any healthy diet. They are affordable, accessible, versatile and delicious. Stock up on these tiny but mighty legumes to boost your nutrition and wellbeing.
Frequency of Entities:
cannellini beans: 3
navy beans: 1
protein: 5
fiber: 4
vegetarians: 1
vegan: 1
folate: 1
iron: 1
potassium: 1
magnesium: 2
phosphorus: 1
omega-3: 1
flavonoids: 1
phenolic acids: 1
Health Benefits of White Navy Beans
The magnesium in navy beans can support a healthy heart. Magnesium helps lower blood pressure which can prevent heart attacks and strokes. By adding navy beans to your diet, you can help your body’s organs work better overall. The iron in navy beans can help with blood circulation and assist in preventing anemia. If you’re feeling sluggish, adding navy beans to your diet can help increase your energy level. Studies continually show that being overweight is detrimental to your overall health. Navy beans are fat free and low in calories. They have a lot of fiber, which can make you feel full for longer, which will make you less likely to overeat or snack too often. The complex carbohydrates in navy beans also contribute to weight loss. The glycemic index of a food is something everyone should take notice of, not just diabetics. Diabetics are concerned with a food’s glycemic index because of how it affects their blood sugar. If you don’t already have diabetes, eating low-glycemic index foods like small white beans may make you less likely to get it. Low glycemic foods can also aid in weight loss and be beneficial to your heart health.
6 Amazing Benefits Of Navy Beans/White Beans + Baked Beans Recipe
FAQ
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