White kidney bean (Phaseolus vulgaris) was originally grown in South America and have been widely used for weight loss because they act as starch blockers. It does this by inhibiting the digestion of starchy carbs into absorbable sugar by the intestines for up to 66%. Kidney beans are an excellent source of protein, fibre, a mix of vitamins, including small amounts of B vitamins, vitamin E and vitamin K and micronutrients that appear to exhibit anti-inflammatory properties. They can be used in salads, soups and stews.
Benefits of White Kidney Bean
White Kidney Beans and Micronutrients
White kidney beans contain folate. Folate is a member of the B family and folate is vital in producing DNA. It is important for pregnant women to consume kidney beans in order to prevent birth defects in fetuses.
Potassium, iron, magnesium, phosphorus, copper and manganese are also present in good amounts in white kidney beans. Phosphorus and magnesium are essential to having strong bones and teeth. Potassium balances bodily fluids and helps dissolve your sodium intake.
Carbohydrate-Blocking Effect and Weight Loss
White kidney beans have been shown to help with weight loss, especially when combined with a well-balanced diet and regular exercise. Kidney beans particularly work well in a high starch diet by preventing the pancreas from producing a certain enzyme needed for the digestion of carbohydrates. Preventing these carbs from being broken down into smaller units, makes your body unable to absorb them and as a result, can’t make use of the calories they provide. Absorbing fewer calories can help create the calorie deficit necessary for weight loss. Kidney beans are most effective with complex carbohydrates, such as starches. If sugars are already in small units that can be readily absorbed by the intestines then, white bean extract wouldn’t really affect their absorption.
Diet Composition Considerations
White kidney bean prevents extra weight gain even after consuming foods high in carbohydrates. Also, the high fibre content of white kidney bean supplies 23 per cent of the recommended daily value of fibre and are also low in calories. Fibre promotes a feeling of fullness for much longer, promotes healthy bowel and helps lower blood cholesterol numbers.
Generally, in order to lose weight, you need to burn more calories than you eat. So, consuming fewer calories is usually necessary. Merely taking white bean extract while still eating the same amount and type of food may not result in substantial weight loss. You’ll still need to be watchful of the number of calories you consume as well. Note that, though kidney beans can stop the digestion of carbohydrates, weight loss is not determined by the carbohydrates alone.
White Kidney Bean and Blood Sugar
Diabetes is a common illness that is caused by high blood sugar levels. The enzyme, amylase inhibitor in white kidney beans can control blood sugar spikes. A study done in 2006, using rats showed that the amylase inhibitor from white kidney beans was good at lowering blood sugar levels and disaccharides levels. Also, the fibre in kidney beans can help lower the risk of diabetes.
White Kidney Bean and Heart Health
As mentioned already, kidney beans are rich in fibre and research shows that consuming much fibre can prevent coronary heart disease. The alpha-amylase inhibitor of the beans has been known to reduce triglycerides. These cells are a type of lipid and if you have too many of them in your system, it can raise your chances of getting a heart ailment. Some studies have linked other beans in the same family as kidney beans to lowering hypertension and white kidney beans are thought to do the same.
White Kidney Bean and Cancer Prevention
White kidney beans may be a cancer-fighting food. The antioxidants fight against free radicals in your system.
White Kidney Bean and Skincare
White kidney beans contain ferulic acid that can protect your skin from being damaged by the sun.
Note: Eating kidney beans can cause bloating and gas. Be sure you drink plenty of water since you’re boosting your fibre intake.