Are you a health nut who cannot get enough of beans? Are beans the next thing on your health agenda? You are not far off the mark as cannellini beans hit the bull’s eye where robust health is concerned. Let us find out the various incredible benefits of these white beans.
What are Cannellini Beans? Cannelini Beans are commonly known as white kidney beans owing to their large kidney shape with squared edges. The pale creamy-white beans are derived from a common bean ancestor that originated in Peru. The modern-day version are available as canned, which retain their nutritional value. Cannellini beans are well-liked in many cultures across the world. White kidney beans are available throughout the year. It is a wonderful inexpensive addition to many dishes (1). The beans are good in simmering dishes for their ability to absorb other seasoning and flavors well.
Taste is just the tip of the proverbial iceberg. Here are the actual health benefits of cannellini beans. Keep reading.
1. Excellent Protein Source:
Cannellini beans are one of the most inexpensive high protein sources available in canned versions. The protein content in these beans is comparable to the dairy and meat products. A half cup gives you 8 grams of protein. When combined with other vegetables, it is a storehouse of nutrients. As the beans take a long time to cook, it does not matter if you pick them fresh or save a can for a later use (2).
2. Full Points For Fiber:
Kidney beans contain both insoluble and soluble fibres, which offer many health benefits. Such is the nutrient content that 200 grams of cooked cannellini beans can complete a whopping 50% of your daily recommended intake of dietary fibre (3). While insoluble fibre helps prevent digestive problems like irritable bowel syndrome; soluble fiber removes toxins from the body by binding to cholesterol containing bile.
3. Provides Stable Energy:
If you have a long day ahead, better stuff yourself with cannellini beans since they provide stable energy throughout the day due to the soluble fiber content. The energy is burnt slowly, leading to balanced blood sugar. Researchers have found that diabetics who consumed more fibre were able to control their cholesterol levels (4). They emphasized that increasing fibre content had more beneficial effects than reducing sugars in the patients’ diet.
4. Beans For A Healthier Heart:
Cannellini beans help the heart live longer simply by protecting it from the onset of many diseases. The beans are already known to aid reduced cholesterol levels, thereby reducing heart attack risk. They also decreases risk of coronary heart disease by acting against adverse components absorbed through other unhealthy foods. The beans contain folate, which bring down blood homocysteine levels (5).
5. Reduces Cancer Risk:
Cannellini beans are said to have better cancer fighting abilities compared to other beans, thanks to its healthy fibre. They not only help eliminate toxins, but also reduce several cancer risks. They carry phytochemicals and flavonoids that diminish growth of cancer cells (6). The considerable fiber works well to prevent colorectal cancer, making it a potent tool with which to reduce all bower cancers (7). Increasing your white kidney bean intake by 2 to 3 servings a week is enough is begin fighting the cancer.
6. Aids Blood Flow:
This member of the bean family aids in proper blood flow. This happens through the significant supply of magnesium that has many important functions in the human body. One of them is the regulation of heart rhythm, muscle contraction and nerve impulse conduction (8). Magnesium in Cannellini beans is a natural remedy to keep the arteries healthy.
7. More Iron:
White Kidney Beans allow to replenish the iron reserves. With more haemoglobin in the blood, more oxygen is transported to the body. Iron is also part of several cell functions and enzymes (9). Growing children need more iron and kidney beans are the best nutritioun source.
8. Assists Cognitive Ability:
Cannellini beans can make you sharp as they are rich supplier of thiamine (vitamin B1). The nutrient assists brain cell function along with cognition (10). Thiamine plays a key role in the production of acetylcholine. This neurotransmitter is required for memory and its deficiency can lead to cognitive decline.
9. Nutrient Potpourri:
Additionally, white kidney beans also offer many other nutrients such as Vitamin K, molybdenum, phosphorous, calcium, copper, manganese, potassium and all their related health benefits. The beans give you all of these for very little calories.
Now that we know how cannellini beans can help our body by supplying enough nutrition, including them in our diet is an easy decision. Did the article help you? Please let us know in the comments section below.