The Health Benefits of White Beans

The Health Benefits of White Beans

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White beans are an excellent source of dietary fiber. By including beans in your daily diet, you are promoting excellent intestinal health. If you suffer from constipation or want to prevent it, eating beans helps keep you regular. In addition to excellent intestinal health,



High cholesterol and high blood pressure go hand in hand.  Eating foods that aid in lowering your cholesterol also has a direct impact of lowering your blood pressure. The American Heart Association states that food that contains high fiber content plays a key role in reducing blood pressure. White beans contain a soluble fiber that absorbs fat and cholesterol and helps remove it from the body. This type of fiber also fills you up and makes you feel full for a longer period of time.

White beans are an excellent source of potassium and magnesium which are all needed to keep our blood pressure numbers at a safe level. When we do not have enough of these in our daily diets, we run the risk of getting high blood pressure. When you keep your blood pressure lower you run a less risk of getting a heart attack or stroke. The American Heart Association states that food that contains potassium and magnesium play a key role in reducing blood pressure.

Beans are excellent to include in your diet if you want to lose weight and or want to maintain your weight. Not only are they low in fat, they are an excellent source of protein. If you work out at a gym, you want to have protein in your diet. The protein is needed to build muscle mass and to maintain it. When you have larger muscles, the body burns more calories. Even if you are not into body building, if you want to lose weight, including body toning exercises with your diet will help you burn off that body fat faster.

White beans are an excellent source of calcium. Some individuals do not get enough dairy into their diet. Some people just do not like drinking that glass of milk. Others are lactose intolerant and cannot have any dairy products. By including white beans every few days, you are helping your body by increasing bone density.

White beans are very high in iron and help stimulate the production of the red blood cells in the body. An anemic person benefits from these beans because they are high in iron. Not only do these beans increase the number of red blood cells and make them stronger, it improves the circulation of blood and oxygen throughout the entire circulation system. This also gives people, especially athletes, more energy and stamina because of its high levels of carbohydrates. If you are trying to lose weight, do not be afraid to eat white beans because of the amount of carbohydrates in them. These beans contain molybdenum which is an excellent starch blocker. They play a role in slowing down and blocking the digestion of starch into the bloodstream. Even if you are not a fan of beans, you can purchase white bean carb blockers at many health food stores.

White beans contain folate which plays a key role in making the cells in the body function properly.  When you do not have enough folate in your daily diet, the levels on homocysteine in your blood can increase.  Higher levels of homocysteine are one of the main causes of damage to the blood vessels and blood clots.  By including white beans in your diet, you may decrease the chance of getting a heart attack by at least thirty present.

White beans are loaded with anti-oxidants. We need these to protect our bodies against free radicals or damaged cells. These damaged cells will attack the good ones and damage them as well. These anti-oxidants play a key role of destroying the bad cells before they cause any further damage.

White beans are a major source of Vitamin A and C. We need vitamin A for healthy skin and eyes. We need Vitamin C to boost our immune system and help us fight the symptoms of colds, the flus and other illnesses.

The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level(Wikipedia). If a specific type of food has a higher number, people with diabetes should avoid that type of food. That is because that food can cause an unhealthy rise in blood sugar. White beans have a low number. Therefore, they will not cause a spike in blood sugar and help keep it in the healthy range.

 

Cautions

 

If you eat a large amount of white beans you may experience side effects of the digestive system. These include flatulence, upset stomach, bloating and abdominal cramps.

You can purchase a wide variety of white beans that are already canned. All you need to do is open the can and follow the instructions on the can. You can also purchase dried beans. However, make sure these beans are fully cooked, where they reach a temperature of 200 degrees, before you eat them. Dried beans have a chemical called phytohaemagglutinin (FDA.gov). When you cook dried beans properly, this chemical is destroyed. However, if the beans are undercooked, this chemical can cause symptoms such as diarrhea, nausea or vomiting.

 

Reference:

 

http://en.wikipedia.org/wiki/Glycemic_index



http://www.fda.gov/Food/FoodborneIllnessContaminants/CausesOfIllnessBadBugBook/ucm071092.htm






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