Small White Beans (Mature Seeds) are a great option for those looking for a versatile but nutritious ingredient with high calorie content. With 336 calories per 100 grams, these beans can provide a significant boost of energy for your day. But, that's not all they have to offer!
These legumes are also a rich source of nutrients including fiber, protein, iron, and magnesium. They are a great choice for vegetarian and vegan diets as they provide a good source of plant-based protein.
In this article, we'll explore some of the benefits of small white beans and how you can use them to add nutrition to your meals.
High calorie content
Small white beans are a great source of energy due to their high calorie content. In just 100 grams, you can consume 336 calories. This makes them an ideal ingredient for athletes, bodybuilders, and anyone looking to fuel their body with energy.
Nutritious legume
Small white beans are not just an excellent source of calories; they are also a nutritious legume packed with essential nutrients. They are high in fiber, which can help regulate digestion and promote bowel regularity. They also provide a good source of iron, magnesium, and potassium, which are essential for healthy body function.
Versatile ingredient
Small white beans are incredibly versatile and can be used in a variety of dishes. They can be combined with a range of herbs and spices to create delicious stews, soups, and salads. They also work well as the main ingredient in veggie burgers and can be mashed to create a bean spread for sandwiches and wraps.
Easy to cook
Small white beans are easy to cook and require no soaking. Simply rinse the beans, add them to a pot, cover with water and bring to a boil. Reduce heat and let simmer until tender, typically for 45-60 minutes. Once cooked, they can be stored in the refrigerator or freezer for future use.
Suitable for vegetarian and vegan diets
Small white beans are an ideal ingredient for vegetarians and vegans as they are a good source of plant-based protein. They can be used in place of meat in a range of recipes and can be combined with other plant-based foods to create a balanced and nutritious meal.
May aid in weight loss
Small white beans are a great option for those looking to lose weight as they are low in fat but high in fiber and protein, both of which can help promote satiety and reduce hunger pangs. They can be added to your diet as a substitute for higher calorie ingredients and can help you feel full while reducing overall calorie intake.
Rich in fiber
Small white beans are an excellent source of fiber, with 100 grams providing around 6.3 grams of fiber. Fiber is essential for healthy digestion and can help regulate bowel function. It can also help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Good source of protein
Small white beans provide a good source of plant-based protein, with 100 grams providing around 6.7 grams of protein. Protein is essential for building and repairing tissues in the body. It can also help promote satiety and reduce hunger pangs, making it an ideal nutrient for those looking to lose weight.
May lower risk of heart disease
Small white beans may help reduce the risk of heart disease due to their high fiber and low-fat content. Fiber has been shown to help reduce LDL (bad) cholesterol levels in the blood, which can contribute to heart disease. Additionally, the low-fat content in these beans can help reduce the risk of weight gain and obesity, both of which are risk factors for heart disease.
May help regulate blood sugar
Small white beans may help regulate blood sugar levels due to their low glycemic index and high fiber content. Low glycemic index foods are slowly digested and absorbed, resulting in a gradual rise in blood sugar levels. This can be beneficial for those with diabetes or those looking to control blood sugar levels.
Small white beans are a versatile and nutritious ingredient that can provide a range of health benefits. From aiding in weight loss to reducing the risk of chronic diseases, these legumes are a must-have in any healthy diet.
5 FAQ About Small White Beans (Mature Seeds)
1. What are small white beans?
Small white beans, also known as navy beans, are a type of legume that are beige in color and oval-shaped. They are commonly used in dishes such as baked beans and soups, and are a good source of protein and fiber.
2. How many calories are in small white beans?
One hundred grams of small white beans (mature seeds) contains 336 calories. However, it is important to note that this is for the beans alone and does not include any additional ingredients or seasonings that may be used in cooking.
3. What are the nutritional benefits of small white beans?
Small white beans are a good source of protein, fiber, and several key vitamins and minerals such as folate, iron, and potassium. They can help to support a healthy digestive system, reduce cholesterol levels, and may even offer protection against certain types of cancer.
4. How should I prepare small white beans?
Small white beans can be prepared in a variety of ways, including boiling, baking, or slow cooking. It is important to soak the beans overnight before cooking them to help remove any toxins or impurities. From there, they can be seasoned to taste or used as a base for soups or stews.
5. Are there any potential health risks associated with consuming small white beans?
While small white beans are generally considered safe for consumption, they can cause digestive upset in some individuals, particularly if they are not cooked properly. Additionally, some people may have an allergy to legumes, in which case small white beans should be avoided altogether.