One cup of cooked dry white beans (fat not added in cooking) contains 661 calories.
But did you know that cooked dry white beans are a great source of healthy carbohydrates, protein, fiber, and key vitamins and minerals?
In this article, we'll explore the benefits of including cooked dry white beans in your diet and how to cook them perfectly every time.
Healthy Carbohydrates in Cooked Dry White Beans
Cooked dry white beans are an excellent source of healthy carbohydrates, which are essential for energy production and maintaining healthy blood sugar levels. One cup of cooked dry white beans contains 47 grams of carbohydrates, most of which come from dietary fiber. In fact, cooked dry white beans are one of the best sources of fiber, with one cup containing over 30 grams of dietary fiber.
Protein Content in Cooked Dry White Beans
Cooked dry white beans are also a great source of protein, which is essential for building and repairing tissue in the body. One cup of cooked dry white beans contains 17 grams of protein, making it an excellent choice for vegetarians and vegans. In addition, cooked dry white beans are a complete protein, meaning they contain all of the essential amino acids that the body needs.
Fiber-Rich Cooked Dry White Beans
Cooked dry white beans are a rich source of dietary fiber, which plays a critical role in promoting digestive health and preventing chronic disease. One cup of cooked dry white beans contains over 30 grams of dietary fiber, which is more than the daily recommended intake for most adults. In addition, the high fiber content of cooked dry white beans can help lower cholesterol levels and reduce the risk of heart disease.
Key Vitamins and Minerals in Cooked Dry White Beans
Cooked dry white beans are an excellent source of several key vitamins and minerals, including folate, iron, magnesium, and potassium. One cup of cooked dry white beans contains 58% of the RDA for folate, 22% of the RDA for iron, 21% of the RDA for magnesium, and 14% of the RDA for potassium. In addition, the high antioxidant content of cooked dry white beans can help reduce oxidative stress and inflammation in the body.
Calories in One Cup of Cooked Dry White Beans
One cup of cooked dry white beans (fat not added in cooking) contains 661 calories. While this may seem high, it's important to remember that cooked dry white beans are packed with nutrients and can be a healthy addition to a balanced diet. In fact, studies have shown that consuming legumes like cooked dry white beans regularly can help improve overall diet quality and reduce the risk of chronic disease.
Benefits of Eating Cooked Dry White Beans
Eating cooked dry white beans can have a number of health benefits, including: - Promoting digestive health and preventing constipation - Lowering cholesterol levels and reducing the risk of heart disease
How to Cook Dry White Beans Perfectly
Cooking dry white beans can be a bit tricky, but with the right technique, you can achieve perfectly cooked beans every time. Here are some tips to help you cook dry white beans: - Soak the beans overnight in water to reduce cooking time and improve texture
Ways to Include Cooked Dry White Beans in Your Diet
There are many delicious ways to incorporate cooked dry white beans into your diet, including: - Adding them to soups, stews, and chili - Using them to make veggie burgers or falafel
Recipes Using Cooked Dry White Beans
Looking for some recipe inspiration? Here are a few of our favorite recipes using cooked dry white beans: - White Bean and Kale Soup - Mediterranean Bean Salad
Precautions to Take When Cooking and Eating Dry White Beans
While cooked dry white beans can be a healthy addition to your diet, there are a few precautions you should take when cooking and eating them. - Make sure to soak the beans overnight before cooking to reduce cooking time and improve texture - Rinse the soaked beans thoroughly before cooking to remove any dirt or debris
Eating cooked dry white beans regularly can help improve overall diet quality and reduce the risk of chronic disease.
Frequently Asked Questions About Cooked Dry White Beans
1. What are the nutritional benefits of cooked dry white beans?
Cooked dry white beans are a good source of protein, fiber, iron, magnesium, and zinc. They are also low in fat and sodium.
2. How many calories are in a cup of cooked dry white beans?
One cup of cooked dry white beans contains approximately 661 calories.
3. Can cooked dry white beans be a healthy addition to my diet?
Yes! Cooked dry white beans are a nutritious and healthy food option. They can be used in a variety of dishes, such as soups, salads, or served as a side dish.
4. How do I properly store cooked dry white beans?
Cooked dry white beans should be stored in an airtight container in the refrigerator for up to five days. If you plan on storing them for a longer period, they can be frozen for up to six months.
5. Are there any potential side effects of consuming cooked dry white beans?
Consuming cooked dry white beans in moderation is generally safe for most people. However, some people may experience digestive issues, such as bloating or gas, if they consume beans in large quantities.