Kidney beans nutrition. White kidney beans or Cannellini beans which originated from the Americas and South America, are popular for their texture and subtle flavor. However, aside from the amazing taste and flexibility, white kidney beans have a lot of health benefits. In this article, we will share with you some of the kidney beans nutrition benefits you probably did not know.
So, let me ask you, what is your pleasure, white beans chicken chili, white beans soup, white beans ham soup? Whatever your white beans soup recipe is, there is one thing that is clear and certain about white beans or kidney beans, it has a lot of health benefits. Here are some white beans benefits that you get by eating kidney beans or white beans.
According to a study published in the journal Food Chemistry in 2014, white and red kidney beans are loaded with phenols, which are plant compounds known to have anti-inflammatory benefits and can help fight chronic diseases.
Weight Loss Benefits
Research by Medicus Research LLC in California entitled “A proprietary alpha-amylase inhibitor from white bean (Phaseolus vulgaris): a review of clinical studies on weight loss and glycemic control” found that a weight loss supplement developed using white beans can help participants shed extra pounds with no adverse side effects. This is because white beans serve as amylase inhibitors which block digestive enzymes and prevent the quick absorption of carbohydrates by your body.
What makes cannellini beans even more effective for weight loss is that they can increase feelings of satiation and have low-calorie content. Again, it does not matter in what form you prepare your white beans recipe, the results as a weight loss recipe are pretty much the same. You can have it as white beans chicken chili, white beans soup, white beans ham soup or in any other form, the benefits are unquestioned.
Control Blood Sugar Levels
In the same study by Medicus Research LLC in California, it was found that those who took white kidney beans supplement experienced a decline in blood sugar levels because it acts as an amylase inhibitor. In another 2006 research “White bean amylase inhibitor administered orally reduces glycemia in type 2 diabetic rats”, it was discovered that doses of amylase inhibitor from white kidney beans can control the levels of disaccharidase which is an enzyme that breaks down into sugar.
Prevent Skin Damage
Another unsurprising kidney beans nutrition benefits are its ability to prevent or repair skin damage. In a study conducted at Duke University Medical Center, it was found that white kidney beans are rich in antioxidants including ferulic acid, which can prevent skin damage by the sun. When this is added to Vitamins C and E topical solution, it can significantly control skin cell death caused by harmful UV rays.
According to the Academy of Nutrition and Dietetics study “Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber”, it was stated that white kidney beans can minimize your risk of diabetes because it is rich in fiber. The recommended intake is 25 to 38 grams of dietary fiber per day, and this can be obtained by eating whole grains, fiber-rich vegetables and fruits, nuts, and legumes.
In the 2015 study “Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis” involving 672,000 participants, it was found that high consumption of fiber can prevent coronary heart disease. Moreover, the previously mentioned study by Medicus Research LLC also found that white kidney bean supplement can reduce the fat cells triglycerides, which can be harmful to the heart.
Now that you know the kidney beans nutrition benefits especially its power to prevent and repair skin damage, make it a part of your regular diet. Most people’s favorite of white beans recipe comes in form of soup, so enjoy your white beans soup, white beans chicken chili, white beans, and ham soup, or any other kidney beans recipes that you prefer. So, go ahead, enjoy all the health benefits that white kidney beans can offer, you have more reasons to eat this fiber- and protein-rich vegetable. By doing a simple online search, you will surely find countless of interesting ways to integrate white kidney beans into your diet.