White beans are a nutritious food that can be incorporated into many dishes. A 100 g serving of cooked and boiled white beans contains 139 calories. These beans are a good source of protein, fiber, and a variety of vitamins and minerals.

In addition to providing energy, white beans offer several health benefits. They are low in fat, cholesterol-free, and contribute to a healthy gut. A serving of 100 g of white beans also contains essential nutrients like iron, magnesium, and folate.

Whether you want to lose weight, improve your digestive health, or follow a vegetarian diet, white beans are an excellent food choice. In this article, we will cover everything you need to know about white beans.

What are White Beans?

White beans are a variety of common bean (Phaseolus vulgaris) that are harvested at the mature stage, when the seeds are fully developed and dried. They are a versatile food that can be eaten as a main dish, in soups and stews, or as a side dish. White beans are rich in complex carbohydrates, which break down slowly in the body and provide sustained energy. They are also a good source of dietary fiber and protein, making them a satisfying and filling food.

100 g White Beans Nutrition Facts

Here are the nutrition facts for a 100 g serving of cooked and boiled white beans: - calories: 139 - Protein: 9 g - Fat: 0.5 g - Carbohydrates: 27 g - Fiber: 6 g - Iron: 9% of the recommended daily value - Magnesium: 8% of the recommended daily value - Folate: 13% of the recommended daily value - Sodium: 302 mg - Potassium: 561 mg - Calcium: 5% of the recommended daily value - Vitamin B6: 5% of the recommended daily value

Calories in 100 G White Beans

A 100 g serving of cooked and boiled white beans contains 139 calories. While this may seem high, white beans are an excellent source of slow-digesting carbohydrates, fiber, and protein, making them a filling and satisfying food choice. The calories in white beans come from their carbohydrate and protein content, and they are low in fat and cholesterol-free, making them a healthy food choice.

Health Benefits of White Beans

White beans offer several health benefits, including: - Improving digestive health: White beans are a good source of dietary fiber, which promotes regularity and keeps the digestive system healthy. - Supporting heart health: White beans are low in fat, cholesterol-free, and contain trace minerals like potassium and magnesium, which support heart health and help regulate blood pressure.

White Beans for Weight Loss

White beans can be a helpful food for weight loss because they are low in fat, cholesterol-free, and a good source of fiber and protein. These nutrients help you feel full and satisfied, reducing the likelihood of overeating or snacking throughout the day. Including white beans in your diet can help you maintain a healthy weight or lose weight if you incorporate them into a balanced diet and exercise routine.

White Beans for Vegetarians

White beans are an excellent food choice for vegetarians because they are a good source of protein, which can be difficult to get in a vegetarian diet. They are also a versatile food that can be used in a variety of dishes, from main courses to sides.

Ways to Cook with White Beans

White beans are a versatile food that can be incorporated into many dishes. Here are some ideas: - Add cooked white beans to soups and stews for a healthy protein boost. - Make a creamy white bean dip by blending white beans, garlic, lemon juice, and olive oil in a food processor. - Use white beans as a protein source in vegetarian chili or tacos. - Add cooked white beans to salads for extra fiber and protein.

Side Effects of Eating White Beans

While white beans are a healthy and nutritious food choice, they can cause some digestive discomfort for certain people. This is because of their high fiber content, which can lead to bloating, gas, and other digestive symptoms in some people. If you experience digestive discomfort after eating white beans, try eating smaller portions or incorporating them slowly into your diet. Drinking plenty of water can also help alleviate digestive symptoms.

How to Buy and Store White Beans

When buying white beans, look for beans that are whole, firm, and uniform in size. Beans that are cracked, moldy, or discolored should be avoided. You can buy white beans dried or canned, but dried white beans have a longer shelf life and can be less expensive. To store dried white beans, keep them in an airtight container in a cool, dry place. If you buy canned white beans, make sure to check the expiration date and store them in a cool, dry place. Once opened, canned white beans should be stored in the refrigerator and consumed within a few days.

FAQs

1. Can I eat white beans if I have diabetes? Yes, white beans are a good food choice for people with diabetes because they are low on the glycemic index and can help regulate blood sugar levels. 2. Are white beans gluten-free?