White beans are white legumes. It is creamy in texture and is very nutritious. Their nutritional value and versatility make them very important to add to our diet. It is essential to know the beneficial nutrition of white beans before consuming them.
White beans are found in many places such as America, Canada, Europe, and the Middle East. It looks like a big kidney shape with a white coating. It is also known as phaseolus vulgaris. They are enriched with protein, dietary fibers, carbohydrates, iron, zinc, and vitamins. It is fat-free and has a low glycemic index.
Types of White Beans
- Neavy Beans– It is pale and white, compared to other beans it is the smallest beans. It is soft and creamy in texture. It is largely used in France to make cassoulet.
- Cannellini Beans– It is soft and smooth and creamy in texture, it is used to make Mediterranean cuisine and is largely found in Italy.
- Great Northern Beans– It is nutty and medium size and doesn’t break after cooking. It holds its shape and is used in Franch Dishes such as Cassoulets soups.
- Baby Lima Beans– It is creamy soft and smooth. It has a butter-like texture. It has starch which is great to make soups, Cassoulets, and stews.
Benefits of White Beans
Good for Digestion
White beans help your gut to function properly. It has fiber and stearch which help to clear undigested and waste food into the large intestine. The good bacteria present in it helps to reduce bloating, gas, and other digestional problem.
Good for Muscle
White beans have carbohydrates and protein that help to build muscle. It also helps to repair cells in our body and helps to build tissues. It also gives us a lot of energy to fight fatigue.
Helps to Manage Weight
White beans help to manage weight. Carbohydrates and protein present in it help to keep your tummy full for a long time and prevent hunger pangs. If you consume white beans there is less likely to have excess belly fat and it also prevents obesity.
Rich in Antioxidants
It has polyphenols that help to reduce the damage at the cellular level. The Antioxidant present in white bean will give you immunity to fight against diseases.
Good for Nutrition
White beans are full of fiber, protein, and carbohydrates, they also have vitamin B6, folic acid, magnesium, potassium, and phosphorous. So it is also known as the powerhouse of nutrients.
Regulate Blood Sugar
It is good for people who are suffering from blood sugar. It is rich in fiber which helps to absorb glucose slowly in blood. If you include white beans in your diet it will help to prevent chronic diseases
Improve Brain Power
Vitamin B6 folic acid and copper present in white beans helps to improve cognitive function. It helps to improve memory power and prevent diseases such as Alzheimer’s and Parkinson’s.
Now that we have discussed the numerous benefits of white bean let’s indulge in a tasty recipe.
Tuscan White Beans Soup Recipe
- Step-1-Soak white beans overnight boil them for two minutes and let them sit for hours.
- Step-2- In a pot heat oil and chopped onion, carrot, and garlic, and cook for a few minutes until they are softened.
- Step-3-Then add white bean, thyme, dried rosemary, salt, and pepper and reduce the flame and cook it for one hour.
- Step-4– Serve hot and enjoy the healthy creamy, and tasty Tuscan White beans Soup
Conclusion
We have discussed the Types, Benefits, and Delicious Recipes of White Beans. But you need to remember a few things before cooking it.
- Always wash them with clean water.
- Soak them overnight.
- Avoid overcooking your beans
- Don’t throw the boiled water as it has all the good nutrients present
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