Seventeen Wonders of White Beans
1. White beans are small, pea-sized beans that are creamy white in color. They are mild-flavored beans that are dense and smooth.
2. Are also commonly referred to as Navy beans because it was a staple food of the United States Navy in the early 20th century.
3. White beans are low in calories and virtually fat-free with one cooked cup having 255 calories
4. White beans are rich in dietary fiber, which forms a gel-like substance in the digestive tract. This fiber prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
5. The high fiber content in white beans also prevents blood sugar levels from rising too rapidly after a meal, making it excellent for those with insulin resistance, hypoglycemia or diabetes
6. Increased fiber in the diet is known to dramatically reduce cholesterol.
7. Just one cup of cooked white beans provides 63.7% of the recommended daily intake for folate.
8. The folate in white beans lowers increased levels of homocysteine, which found in between 20-40% of patients with heart disease. 100% of the daily value of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.
9. White beans’ good supply of magnesium which is Nature’s own calcium channel blocker. When the build up of calcium is removed from the arteries, blood, oxygen and nutrients flow throughout the body better.
10. White beans are rich in potassium, improving nerve transmission and the contraction of all muscles including the heart.
11. One cup of white beans provides over 700 mg of potassium, making these beans an especially good choice to protect against high blood pressure and atherosclerosis.
12. A one cup serving of white beans provides 24% of the daily recommended intake for iron- an integral component of hemoglobin- which transports oxygen from the lungs to all body cells. Iron is also to energy production and metabolism.
13. White beans contain copper, an enzyme involved in connecting collagen and elastin, which provide substance and flexibility in blood vessels, bones and joints.
14. White beans is also a stron source of Thiamin – also known as B1. This contributes to enzymatic reactions central to energy production and is also critical for brain cell/cognitive function.
15. Thiamin also assists the important neurotransmitter essential for memory known to lessen age-related impairment in mental function and Alzheimer’s disease.
16. A cup of white beans provides about 15 grams of protein and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods, making it perfect for vegans.
17. White beans are a very good source of trace minerals that disarms free radicals
