White beans: The underrated superfood for health and vitality
Many people avoid white beans, seeing potential digestive issues in their consumption. Dr. Bartek Kulczyński, known online, offers reassurance: properly prepared beans should not cause bloating or stomach pain. The doctor references research confirming their valuable health properties.
Firstly, white beans are widely available, so their nutritional benefits are accessible to most people. Almost anyone can use white beans, provided no health contraindications exist. A package weighing 450 grams costs only a few dollars. Following Dr. Kulczyński's recommendations, such a supply of beans could last the entire month.
beans are a better source of potassium than tomatoes
According to research Dr. Bartek Kulczyński shares in a YouTube video, only 14% of people consume the recommended amounts of potassium. Typically, people consume even less than half of what their bodies need. Although vegetable and fruit juice producers praise the potassium levels in tomatoes and bananas, white beans contain much more.
Dieticians recommend consuming only 60 grams of beans twice a week, yet this small portion already provides about 900 mg of potassium. In comparison, tomatoes contain about 250 mg per 100 grams, and bananas offer about 350 mg in the same weight. Furthermore, the same portion of white beans supplies the body with about 85 mg of magnesium, meeting 20% of the daily requirement, and a significant amount of iron, which is better absorbed than the iron found in red beans.
White beans as a remedy for fatigue
Around 90% of Canadians do not consume the recommended amount of folates. Again, the solution might be to regularly include white beans in the diet, as they cover up to a quarter of the daily folate requirement, or vitamin B9. Symptoms of folate deficiency may consist of constant fatigue and a lowered mood, potentially leading to depression.
Beans on a weight loss diet
People trying to lose weight need products that reduce the urge to snack between meals. Thanks to their fibre content, beans effectively satiate the appetite, aiding those on a weight loss diet. In comparison, 60 grams of white beans contain about 8 grams of fibre, whereas 100 grams of barley contain only 6 grams.
Reduced risk of many serious diseases
Fibre provides a feeling of fullness and helps lower blood glucose levels. For this reason, white beans are recommended for people with type 2 diabetes. The doctor cites studies showing a positive impact on blood sugar levels in people who substituted rice or potatoes with white beans.
Consuming beans also reduces the risk of heart disease, lowers LDL cholesterol levels, and regulates blood pressure. Additionally, it protects the liver, preventing the organ from becoming fatty.
how should beans be prepared?
Cover dry beans with water and leave them for 10-12 hours. During this time, change the water twice, as anti-nutritional substances dissolve. The components that hinder bean digestion also break down when cooked for more than 30 minutes. So, after soaking, replace the water and cook the beans.
Unfortunately, fibre-rich vegetables do not suit everyone. Exercise caution if you suffer from irritable bowel syndrome or other digestive issues. Introduce dietary changes gradually and observe your body's reaction.
The content on our services is for informational and educational purposes and does not replace medical consultation. Before making health decisions, consult a specialist.
