This article explores the nutritional breakdown, varieties, health benefits, possible side effects, and certain tasty recipes of white beans. Keep reading.

Navy Beans

Navy beans (oval-shaped) are the smallest type of white beans and have a mild flavor. These fiber-rich beans can easily absorb the flavor of other ingredients while cooking. Navy beans have a smooth and shiny surface and become creamy when cooked. These are also perfect for mashing, pureeing in dips, and thickening soups, stews, and ragouts.

Cannellini Beans

Cannellini beans are the largest of the group and are sometimes called white kidney beans. These have a smooth texture with a nutty, earthy flavor and tender flesh. You can often find these beans in Italian dishes like Minestrone and also in many Mediterranean dishes. Moreover, white kidney beans can be a perfect addition to your salads, soups, stews, and chili.

Great Northern Beans

Great northern beans are medium-sized and have a nutty flavor and firmer flesh. These are larger than navy beans but smaller than cannellini beans. These thin-skinned beans can hold their shape better and are commonly used in French cassoulets, soups, and stews.

Baby Lima Beans

Baby lima beans (butter beans) are small, smooth, and creamy with a buttery texture. These greenish beans are the starchiest of all and are often used in soups, stews, succotash, and casseroles. White beans contain a wide variety of vitamins and minerals. Here is the nutritional breakdown of white beans.

Nutritional Profile Of White Beans

According to the U.S. Department of Agriculture, 1 cup (179g) of cooked white beans contains (1):

Consuming foods rich in dietary fiber (like white beans) may help manage constipation as fiber helps to bulk the stool and make it easier to pass. A review published in the World Journal of Gastroenterology suggests that dietary fiber intake can increase stool frequency in patients with constipation  (2).

What makes white beans desirable to be included in your diet? In the next section, we bring to you a list of their health benefits.

Health Benefits Of White Beans

  1. May Help With Weight Loss Legumes are rich in fiber, protein, and slow digestible carbohydrates, which help increase satiety (3). A study suggests that the alpha-amylase-inhibiting activity of white beans also contributes to weight loss (4) (alpha-amylase is a digestive enzyme responsible for converting complex carbohydrates to simple sugars). This process slows down the absorption of carbohydrates. In addition, 60 slightly overweight individuals fed with white kidney bean extract were found to lose weight significantly (5). Another study by the University of Minnesota (USA) found that dietary fiber intake may decrease appetite and energy intake, and help with weight loss (6). A comparative analysis also indicates that people who regularly eat beans are 22% less likely to be obese than others (7).
  2. May Regulate Blood Sugar Levels A higher intake of legumes rich in dietary fiber may help reduce the risk of type 2 diabetes (8). As stated, white bean extract can inhibit alpha-amylase enzyme and slow down the rate of carbohydrate absorption, reducing the glycemic index (GI) of foods (9). Studies suggest that low GI (slow-digesting) diets reduce blood glucose levels and help manage diabetes (10).
  3. May Help With Cancer Treatment White beans contain antioxidants, polyphenols, and ferulic acid, which are known for their anti-cancer properties (11), (12). A study conducted by the University of Crete (Greece) found that polyphenol antioxidants prevent the proliferation (rapid increase) of cancer cells (13). It is also worth mentioning that a higher legume intake is linked to a reduced risk of colon, kidney, stomach, and upper digestive tract cancers (14). However, more studies are needed to understand this benefit of white beans in humans.
  4. May Improve Heart Health Consuming legumes is linked with lower total and LDL cholesterol levels. In a small study of only 31 people, participants who replaced red meat with legumes for three days/week observed a reduction in their triglyceride and LDL cholesterol levels (15). A continued reduction of elevated triglycerides and LDL cholesterol levels may help reduce the risk of cardiovascular diseases. These are the health benefits of white beans. But how do you prepare and include white beans in your diet? Find out in the following section.

How To Prepare And Include White Beans In Your Diet?

White beans are available in fresh or dry forms. Dry beans should be soaked in water for approximately 6-8 hours before cooking. If not, you can boil them for two minutes and let them sit for an hour with the lid on. Note: Soaking and thoroughly rinsing helps soften dry beans and reduces the risk of gas and bloating (20) by dissolving some of the phytate in the shell which can be hard to digest and causes reaction.Check the labels for salt content in the case of can Check the labels for salt content in the case of canned white beans. White beans have a mild flavor and can be added to various dishes like soups, stews, dips, and casseroles. Elliot Reimers, a nutritionist, says, “White beans are also a much better substitute to potatoes than lentils because they have a much better texture and are way higher in nutritional value.” White beans add variety to your diet without compromising on nutrition. If you are keen on including them in your diet, try these three easy and delicious recipes.

White Beans Recipes To Try

  1. White Bean Soup With Bacon And Herbs What You Need

Great Northern beans – 1 pound (soaked overnight, rinsed, and drained) Thick-sliced bacon – 1¼ pounds Finely diced carrot – 1 Finely chopped Spanish onion – 1 Extra-virgin olive oil – 2 tablespoons Finely diced celery ribs – 2 Minced garlic – 4 cloves Chopped thyme – 2 teaspoons Bay leaf – 1 Chopped rosemary – 2 teaspoons Chicken stock – 10 cups Salt and freshly ground pepper – to taste

Process 2. White Bean And Kale Stew What You Need

Canned cannellini beans – 4 cups (drained and rinsed) Cooking oil – 2 tablespoons Chopped onions – 2 Mild or hot sausages – ¼ pound Minced garlic cloves – 3 Canned diced tomatoes – 3-1/3 cups Fresh ground black pepper – ½ teaspoon Salt – 1¼ teaspoons Kale – 1 pound

Process 3. White Beans Recipe With Tomato And Garlic What You Need

Canned cannellini beans – 4 cups (drained and rinsed) Olive oil – 1/3 cup Diced tomatoes – 3.5 cups Chopped fresh sage – ¼ cup Kosher salt – 1 teaspoon Garlic cloves – 4 (sliced) Granulated sugar – 1 teaspoon Freshly ground black pepper – ½ teaspoon Low-sodium chicken broth – 1 cup Minced fresh parsley leaves – 2 tablespoons Crispy bacon – to garnish

Process Are white beans and pinto beans the same? If not, how do they differ? Scroll down to know.

White Beans Vs. Pinto Beans

Pinto beans are small and have a streaky-brown color when raw. They have a much creamier and softer texture. But white beans are a bit firm on the outside and softer on the inside. Pinto beans have an earthy, nutty flavor while white beans have a tender and earthy tone to their flavor. However, both these beans are high in protein and dietary fiber. Which is healthier: red or white beans? Red beans are healthier than white beans because of their low saturated and high polyunsaturated fat content. Red beans are also rich in niacin, vitamin B6, and phosphorus. Is it OK to eat beans every day? Yes. It is OK to eat beans every day. They contain many nutrients that help promote overall health.

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