White beans are a nutritious and low-calorie food that provides several health benefits. A 100 g serving of white beans (mature seeds, without salt, cooked, boiled) contains 139 Calories. They are rich in Macronutrients and micronutrients, making them an excellent addition to a healthy Diet.
White beans are an excellent source of Protein, complex carbohydrates, and Fiber. They are also packed with Vitamins and Minerals, including folate, iron, magnesium, Potassium, and Zinc. Incorporating white beans into your Diet can help you meet your nutrient requirements and support overall health.
In this article, we'll explore the nutritional value and health benefits of White beans. We'll also provide tips for including them in your Diet and advice on potential Side effects.
Calories and macronutrients in 100 G White Beans
A 100 g serving of White beans contains 139 Calories, 23.6 g of carbohydrates, 9.5 g of Protein, and 0.5 g of fat. The low-fat and high-protein content make it an ideal choice for Weight management. White beans are an excellent source of complex carbohydrates, which provide sustained energy and support digestive function. They are also packed with protein, which is essential for tissue growth and repair. Incorporating white beans into your Diet can help support healthy body weight and improve overall health. If you're looking for a healthy and satisfying meal, try adding cooked white beans to Salads, soups or stews. They're versatile and can be used in a variety of Recipes.
The vitamins and minerals in white beans
White beans are rich in several Vitamins and Minerals, including folate, iron, magnesium, Potassium, and Zinc. A 100 g serving of white beans provides 22% of the recommended daily intake of folate, which is essential for fetal development and red blood cell production. Iron is an essential mineral that is required for the formation of hemoglobin, which carries oxygen throughout the body. White beans are an excellent source of iron, providing 8% of the recommended daily intake per 100 g serving. They also contain magnesium and potassium, which are important for maintaining healthy blood pressure and supporting cardiovascular health. To reap the health benefits of white beans, try incorporating them into your meals. You can add them to soups or stews, or use them as a Protein source in Salads or pasta dishes.
White beans and fiber
White beans are an excellent source of Dietary Fiber, with a 100 g serving providing 8 g of fiber. Fiber is important for maintaining Digestive health and preventing constipation. It also helps regulate blood sugar levels and supports healthy cholesterol levels. Incorporating fiber-rich foods like white beans into your diet can help improve gut health and support overall well-being. Try adding cooked white beans to your meals to increase your fiber intake. You can add them to soups or stews, or use them as a topping for Salads or roasted vegetables.
White beans and weight management
White beans are a low-calorie and nutrient-dense food that can help support healthy Weight management. They are high in Protein and Fiber, which can help reduce appetite and increase feelings of fullness. The low-glycemic index of white beans means that they are absorbed into the bloodstream slowly, providing sustained energy and preventing spikes in blood sugar levels. This can help prevent cravings and promote healthy eating habits. Incorporating white beans into your Diet can help support healthy weight management. Try adding them to your favorite Recipes, or use them as a protein source in Salads or soups.
White beans and digestive health
White beans are a good source of Dietary Fiber, which can help support Digestive health. Fiber helps regulate bowel movements and prevents constipation. It also feeds the beneficial bacteria in the gut, promoting the growth of a healthy microbiome. Incorporating white beans into your diet can help improve gut health and support overall well-being. Try adding cooked white beans to your meals to increase your fiber intake. You can add them to soups or stews, or use them as a topping for Salads or roasted vegetables.
White beans and heart health
White beans are a good source of Potassium and magnesium, which can help support Heart health. Potassium helps regulate blood pressure, while magnesium plays a role in maintaining a normal heart rhythm. The high-Fiber content of white beans can also help support cardiovascular health by reducing LDL cholesterol levels and promoting healthy blood sugar levels. Incorporating white beans into your Diet can help support healthy heart function. Try adding them to your favorite Recipes, or use them as a Protein source in Salads or soups.
How to add white beans to your diet
There are many ways to incorporate White beans into your Diet. You can add them to soups or stews, or use them as a Protein source in Salads or pasta dishes. You can also make dips and spreads using white beans, such as hummus or white bean dip. Try roasting them with your favorite spices for a crunchy and flavorful snack. Experiment with different Recipes to find the ones that work best for you. White beans are versatile and can be used in a variety of ways to suit your taste preferences.
White beans vs other beans
White beans are just one type of bean that you can incorporate into your meals. Other types of beans include black beans, kidney beans, and chickpeas. While all beans are a good source of Protein, Fiber, and nutrients, white beans are lower in Calories and fat than some other types of beans. They also have a milder flavor, making them a versatile ingredient in many Recipes. Try experimenting with different types of beans to find your favorite recipes and nutrient profiles.
Potential side effects of consuming white beans
While White beans are generally considered safe for most people, some individuals may experience digestive discomfort when consuming them. This may be due to the high-Fiber content of white beans, which can cause gas, bloating, or abdominal pain in some people. If you experience these symptoms, try reducing your intake of white beans and other high-fiber foods until your digestive system adjusts. Discuss any concerns with your healthcare provider.
White bean recipes
White beans are a versatile ingredient that can be used in a variety of Recipes. Here are a few ideas to get you started:
- White Bean Salad: Combine cooked white beans with chopped vegetables, herbs, and a lemon vinaigrette for a light and refreshing salad.
- White Bean soup: Simmer white beans with broth, veggies, and herbs for a hearty and comforting soup.
- White Bean Dip: Blend white beans with garlic, lemon juice, and olive oil for a healthy and delicious dip or spread.
Experiment with different recipes and seasonings to find the ones you enjoy the most.
FAQs About 100g White beans (Mature Seeds, Without Salt, Cooked, Boiled)
1. What are white beans?
White beans are a type of legume that are commonly used in soups, stews, Salads, and other dishes. They are white in color and have a slightly creamy texture when cooked.
2. How many Calories are in 100g of white beans?
There are 139 calories in 100g of white beans that have been cooked and boiled without salt. These calories come from carbohydrates, Protein, and a small amount of fat.
3. What are some health benefits of eating white beans?
White beans are a good source of Fiber, protein, and complex carbohydrates. They are also low in fat, Sodium, and cholesterol, making them a healthy addition to any Diet. Some research suggests that eating white beans may help to lower cholesterol levels and reduce the risk of heart disease.
4. How can I incorporate white beans into my diet?
White beans can be used in a variety of dishes, including soups, stews, salads, and casseroles. They can also be mashed and used as a base for dips and spreads, such as hummus. Additionally, white beans can be added to pasta dishes, sandwiches, and tacos for a boost of protein and fiber.
5. Are there any potential drawbacks to eating white beans?
Some people may experience gas or bloating after eating white beans, as they contain a type of carbohydrate that can be difficult for some people to digest. However, soaking and rinsing the beans before cooking them can help to reduce this effect. Additionally, some brands of canned white beans may contain added salt or other preservatives, so it is important to read the label carefully before purchasing them.