White beans: properties, nutritional values, calories

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Robert Maurer


Author and references

With the collaboration of, Naturopath


I White beans (Phaseolus vulgars) are present on the market both in their natural form and in the form of specific supplements: both can provide important benefits for the body. The best known varieties are: i Cannellini (cylindrical and small suitable for drying) ei Whites of Spain (large sizes and dishes suitable for salads and delicate flavor). Let's find out better.

> Calories, nutritional values ​​and properties of white beans

> How white beans are used

> They say about them

> White beans, allies of

> Curiosities about white beans

> A recipe up your sleeve


Calories, nutritional values ​​and properties of white beans

100 g boiled dry white beans contain 91 kcal / 380 kj

White beans are legumes ad high content of vegetable proteins (26%), amino acids, starches (70%), but at the same time low in fat (1,5%), so they can provide great nutrition without causing the accumulation of extra calories. They are rich in B vitamins and in particular folic acid. The mineral salts present are the phosphorus, potassium and in particular iron and calcium which are useful in case of menopause, growth, weakness and pregnancy. 

White beans are rich in glucodrine, substances capable of decreasing blood sugar. They also contain a toxic substance, the fasina, which is however eliminated during cooking.

The presence of lecithin, a phospholipid that favors the emulsion of fats avoiding their accumulation in the blood, makes beans a suitable food for the prevention of hypercholesterolemia (excess cholesterol in the blood). This type of beans are also rich in fiber which have the function of cleaning the digestive system of intestinal waste and thus preventing constipation problems.

White beans also contain many minerals, among these the most important is molybdenum which helps the body get rid of sulphites. People who are allergic to sulfites can greatly benefit from taking white kidney bean supplements, as they can help relieve headache symptoms, increased heart rate or a feeling of weakness and disorientation.

Being starch-blockers thanks to the phaseolamine glycoprotein extracted from white beans, they are found in food supplements sold for weight loss diets.


White beans, like cereals, are among the ingredients for the anti-cholesterol diet


How white beans are used

White beans can be taken either as dry legume o in the form of supplements. However, it is necessary to pay close attention to the intake of white bean supplements, as sometimes the side effects, in some predisposed subjects, outweigh the beneficial effects.

The toxicity of white beans can cause very serious side effects. This type of reaction is known as phytoemoagglutin and can cause, following an overdose, nausea, vomiting and diarrhea, as well as interfere with cell metabolism. If you take white bean supplements it is important to make sure you always follow the guidelines, always checking the dosage on the label, according to age and health status.


They say about them

White beans are vegetable with a delicate flavor and beneficial properties for health. Another advantage not to be overlooked is the economic savings, given that the cost is relatively low.
White bean is one of the bean varieties (white, black, red and yellow). The varieties between them change both in size and in texture and in flavor.

The best known white varieties are: i Cannellini (cylindrical and small suitable for drying), i Whites of Spain (large sizes and dishes suitable for salads and with a delicate flavor) and the lesser known local varieties of the different areas of the country such as Weather in Piattella Pisana (San Michele) or better known as i White Beans of Rotonda which even Garibaldi appreciated on his return from his battles and which are now recognized in the DOC list of Basilicata.


White beans, allies of

Heart system, weight, blood circulation.


Curiosities about white beans

Being of the starch-blockers thanks to the phaseolamine glycoprotein extracted from white beans, they are found in food supplements sold for slimming diets. Using these products is safe if you adhere to recommended dosages and intake guidelines. In fact this glycoprotein is capable of inhibit the enzyme that breaks down complex carbohydratesie by doing so it slows down digestion and decreases the absorption of starches themselves. It must be done caution since high consumption leads to contraindications gastrointestinal disorders generated from poorly digested carbohydrates that ferment and can create gas, diarrhea e heartburn. However, to reduce these discomforts, it is recommended to take a lot of fiber and plenty of water. In any case, it is more advisable to use white beans directly in the diet without the aid of supplements.


A recipe up your sleeve

The Pisan soup, a typical dish of the countryside and rich in flavors of the past, it is not just a recipe: it is a piece of history and tradition of Pisa.

ingredients: 500 gr. of fresh Pisane plates, 1 stalk of celery, sage leaves, stale homemade bread, 1 tablespoon of tomato paste, a bunch of black cabbage, 1 red onion, 3 courgettes (blackberry variety), extra virgin olive oil, 1 leek or a white onion, 1 carrot, salt and pepper.

Preparation: boil the beans in abundant salted water with a few sage leaves. Once cooked, remove the sage and set aside 2-3 ladles of beans. Pass the rest in a vegetable mill and reduce it to a very thick puree. Clean the onion, celery and carrot, chop and fry them in a saucepan with extra virgin olive oil: add the black cabbage cut into small pieces. Season with salt and pepper and add the tomato paste diluted in warm water. Also add the zucchini, cleaned and cut into slices, and continue cooking for 30 minutes. When cooked, add the bean purée and cook for another half hour over very low heat. In a shallow pan, place a layer of slices of stale bread and pour the hot soup over it, completing with the whole beans that you had kept aside. Wait until the bread has almost completely absorbed the mixture and serve the soup. Distribute it in bowls accompanied by the red onion reduced to thin rings and a drizzle of raw oil. This soup is best enjoyed lukewarm, but in the summer it is very pleasantly cold.

Another very special and tasty recipe, perfect for those who follow a slimming dietor simply for those who want to keep fit is the following: soak the beans for about ten hours. Boil the beans in lightly salted water for about an hour, half the time if using the pressure cooker. Also boil the carrot, courgette and any other vegetables you like together. When cooked, blend the beans and vegetables, taking into account the amount of water. If you want a creamy and thick velvety, remove a little of the cooking water, if you want the opposite, leave more water. At the end, add small cubes of wholemeal bread with seeds and add the teaspoon of extra virgin olive oil.


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