White beans: The underappreciated nutritional powerhouse
Many individuals avoid white beans due to concerns about possible digestive discomfort. However, Dr Bartek Kulczyński, a well-known online figure, reassures us that properly prepared beans should not lead to bloating or stomach aches. He refers to research that confirms the beans' valuable health properties.
To begin, white beans are a readily available product, meaning their nutritional benefits are not limited to a select group. Almost everyone can enjoy the advantages of white beans, provided there are no health contraindications. Their price for a 450-gram package is only a few pounds – enough to last for an entire month if you follow Dr Kulczyński's advice.
Beans are a better source of potassium than tomatoes
According to research cited by Bartek Kulczyński in a YouTube video, only 14% of people consume potassium in the quantities recommended by dieticians. We tend to consume just half of the potassium our bodies require. While vegetable and fruit juice producers often highlight the potassium content in tomatoes and bananas, white beans actually contain significantly more.
Dieticians recommend consuming just 55 grams of beans twice a week. Even in this modest portion, there is about 900 mg of potassium. For comparison, tomatoes contain approximately 250 mg per 100 grams, and bananas about 350 mg per 100 grams. Moreover, the mentioned portion of white beans provides around 85 mg of magnesium, which constitutes 20% of the daily requirement, along with a substantial amount of iron, which is better absorbed than iron from red beans.
White beans as a remedy for fatigue
Bartek Kulczyński mentions other studies indicating that up to 90% of Poles do not meet the recommended intake of folates. Regularly incorporating white beans into one's diet satisfies up to 25% of the daily folate requirement, or vitamin B9. Symptoms of folate deficiency may include constant fatigue and low mood, potentially leading to depression.
Beans on a weight loss diet
Those endeavouring to lose weight need foods that help curb the desire to snack between meals. Due to their fibre content, beans effectively satisfy hunger, aiding individuals on a weight loss journey. In contrast, 55 grams of white beans contain around 8 grams of fibre, while 100 grams of barley contain only 6 grams.
Reduced risk of many serious diseases
Fibre not only provides a sense of fullness but also helps reduce blood glucose levels. Consequently, white beans are recommended for individuals with type 2 diabetes. Dr Kulczyński references studies showing a positive effect on blood sugar levels in those who substituted rice or potatoes with white beans.
Consumption of beans also lowers the risk of heart disease, helps decrease LDL cholesterol levels, and regulates blood pressure. Additionally, it protects the liver, preventing fatty liver disease.
How should beans be prepared?
Cover dry beans with water and let them soak for 10 to 12 hours. During this period, change the water twice as anti-nutritional substances dissolve in it. Compounds that impede the digestion of beans also break down with cooking for more than 30 minutes. Thus, after soaking, replace the water and proceed with cooking the beans.
Sadly, fibre-rich vegetables do not suit everyone. If you experience irritable bowel syndrome or other digestive concerns, exercise caution. Make dietary changes gradually and monitor your body's reactions.
The content on our services is for informational and educational purposes and does not substitute for medical consultation. Before making health-related decisions, consult a specialist.
