White beans are shunned. But do you know that these are good sources of protein and fiber? Here are the right reasons to put them back to the table.
White bean (just like red bean) is part of the large family of legumes. Originally mainly from South America, it deserves a place of choice in your diet. The range of varieties is wide: the northern ingot, the Tarbais bean (flagship of southwest gastronomy), the Mogette de Vendée, the Coco de Paimpol… There is something for everyone!
- It is above all a fuel for your body.
- The white bean consumed regularly could decrease the risk of cardiovascular diseases, promote better intestinal health (regulation of intestinal transit and colon cancer prevention).
- White bean is a Precious source of vegetable proteinsalmost devoid of fats and without cholesterol.
- It displays a good content of fiber, carbohydrates, calcium, iron … so an interesting nutritional profile. What find a positive image in your eyes!
A portion of 100 g of white beans contains 106 calories. Which is little if consumed in moderation.
| Nutrients | Cooked white bean: content for 100 g | Legumes: average food |
|---|---|---|
| Protein | 6.75 g | 1.7 g |
| Carbohydrates | 10.3 g | 4.4 g |
| – including sugars | 0.26 g | 2.3 g |
| – including starch | 10.1 g | 0.9 g |
| Dietary fiber | 13.8 g | 2 g |
| Lipids | 1.1 g | 0.6 g |
| – including cholesterol | 0.0 mg | 0.2 mg |
| – including saturated fatty acids | 0.25 g | 0.1 g |
| – including monounsaturated fatty acids | 0.15 g | 0.2 g |
| – including polyunsaturated fatty acids | 0.61 g | 0.1 g |
| Water | 66.9 g | 90 g |
Cooked without fat, it is a little calorie legume so which is perfectly part of a hypocaloric diet. It has a place of choice in the vegetarian or vegan diet.
White bean is often accused of causing a digestive discomfort Like bloating when consumed in excess. This is due not only to fibers but also to sulfur here. To avoid this inconvenience, so that the white bean is more digestible, it is essential to consider a Dipping one night in cold water.
If you should limit your potassium intake as in the case of chronic renal failure, white bean is then to be avoided. Likewise, if you should limit the supply of fibers.
