White beans: The underrated superfood for your diet
Many people avoid white beans, fearing they may cause unpleasant digestive issues. Dr. Bartek Kulczyński, known online, reassures us that properly prepared beans should not cause bloating or stomach pain. He refers to research that confirms their valuable health properties.
Let's start with the fact that white beans are a widely available product, so their nutritional benefits are accessible to almost everyone, as long as there are no health contraindications. A 1-pound package is only a few dollars—if you want to follow Dr. Kulczyński's recommendations, such a supply of beans can last you the entire month.
Beans are a better source of potassium than tomatoes
According to research that Dr. Kulczyński refers to in a YouTube video, only 14% of people get the recommended amounts of potassium. We usually consume only half of what our body needs. While vegetable and fruit juice producers emphasize the potassium content in tomatoes or bananas, white beans actually contain much more.
Dieticians recommend consuming just 2 ounces of beans twice a week, and even this small portion provides about 900 mg of potassium. For comparison, 3.5 ounces of tomatoes contain about 250 mg of potassium, and bananas contain about 350 mg in the same weight. Additionally, this portion of white beans offers about 85 mg of magnesium, which covers 20% of the daily requirement, and a substantial amount of iron, which is absorbed better than the iron found in red beans.
White beans as a remedy for fatigue
Dr. Kulczyński cites studies showing that up to 90% of Poles do not consume the recommended amount of folates. Once again, white beans can help, as they cover up to ¼ of the daily requirement for folates, or vitamin B9. Symptoms of folate deficiency may include constant fatigue and a lowered mood, potentially leading to depression.
Beans on a weight loss diet
For those attempting to lose weight, it's crucial to have products that reduce the urge to snack between meals. Thanks to their fiber content, beans help satisfy the appetite, making them beneficial for a weight loss diet. For comparison, 2 ounces of white beans contain about 8 grams of fiber, while 3.5 ounces of barley contain only 6 grams.
Reduced risk of many serious diseases
Fiber not only promotes a feeling of fullness but also helps reduce blood glucose levels. This is why white beans are recommended for people with type 2 diabetes. Dr. Kulczyński cites studies demonstrating a positive impact on blood sugar levels in people who replaced rice or potatoes with white beans.
Consuming beans can also lower the risk of heart disease, help reduce LDL cholesterol levels, and regulate blood pressure. Furthermore, it protects the liver, preventing it from becoming fatty.
How to prepare beans
Soak dry beans in water for 10-12 hours, changing the water twice during this time to dissolve anti-nutritional substances. Cooking the beans for more than 30 minutes will also break down ingredients that hinder digestion. So, after soaking, replace the water and cook the beans thoroughly.
Unfortunately, fiber-rich vegetables are not suitable for everyone. If you have irritable bowel syndrome or other digestive issues, exercise caution. Introduce dietary changes gradually and watch for your body's reactions.
The information on our services is for informational and educational purposes and does not substitute for medical consultation. Before making any health decisions, please consult a specialist.
