White beans – health benefits

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1. Overview

Consumption of white beans provides multiple benefits for your body. It is rich in antioxidants and contains significant quantities of molybdenum involved in the detoxification process. White beans are a good source of fiber and protein and have a low glycemic index.

It produces alpha-amylase inhibitors that help regulate fat deposits in the body but also contains magnesium, an essential mineral for maintaining optimal health. Like other beans, white beans are rich in minerals such as folic acid, magnesium and iron.

Iron is a natural energy supplement, being very important especially women, considering that they often manifest iron deficiency, especially during menstruation or pregnancy. Another advantage of white bean consumption is the low number of calories.

One cup of white beans can provide over 50% of the recommended daily amount of fiber. Although many people avoid include white beans in their diet because of flatulence, these beans are actually useful in preventing constipation. Many of those who suffer from irritable bowel syndrome eat beans to prevent such crises from digestive disorders.


1. Overview
2. White beans help detoxify the body
3. Beans have a low glycemic index
4. White beans have an important role in the fight against fat deposits
5. White beans and high magnesium content

2. White beans help detoxify the body

White beans are one of the most concentrated food sources of molybdenum. Despite the fact that it was discovered in 1778, molybdenum is a relatively unknown mineral. However, it is extremely important for health. Molybdenum is necessary for the production and activation of enzymes with detoxifying role, including sulfite oxidase and aldehyde oxidase.

Aldehyde oxidase neutralizes acetaldehyde, a toxic secondary metabolic product released by fungi and alcohol. Acetaldehyde is a significant component of tobacco smoke, marijuana smoke and automobile exhaust. It is irritating, possible carcinogen and has been shown to have a synergistic effect with nicotine, increasing the risk of addiction of smokers.

Sulfite oxidase, a soluble enzyme in mitochondrial intermembrane space, catalyzes the fundamental oxidation of toxic sulfite (which can cause adverse health reactions) converting it into sulfates to be excreted in the urine. Adverse reactions associated with ingestion of sulfites include headaches, tension, migraines and asthma symptoms.

3. Beans have a low glycemic index

Rich in complex carbohydrates, protein and fiber, white beans is considered a food with a low glycemic index. The glycemic index is a numerical index that ranks foods according to the role is has on blood sugar levels.

Foods with a high glycemic index break down quickly in digestion and cause sudden increases in blood sugar levels and insulin. The rapid rise is followed by a significant decrease in blood sugar levels.

By contrast, foods with a low glycemic index, such as white beans, do not cause significant changes in blood sugar levels. In this way, hunger is kept under control, and mood changes are rarer. There are other health benefits of foods with a low glycemic index, such as reduced risk of cardiovascular disease and diabetes in adults.

4. White beans have an important role in the fight against fat deposits

White beans, among other foods with a low glycemic index, offers tremendous advantages if weight loss. If the carbohydrates in foods consumed cause increased blood sugar levels, a polypeptide hormone called insulin is produced by the pancreas.

The goal of insulin is to balance high sugar levels by stimulating glucose uptake by body cells, which then uses glucose to turn it into energy. However, if the blood sugar is too high, insulin will help transform and store a portion of blood sugar into fat (to use it later as energy).

If the ingested foods have a low glycemic index, the effect is the opposite. Another advantage of the introduction in the diet of white beans is that it produces inhibitors of alpha-amylase, known for their ability to slow the absorption of carbohydrates by inhibiting certain enzymes responsible for breaking down starches into simple sugars.

Antioxidants from white beans, cause good health and prevent wrinkles. White beans contain antioxidants that fight diseases and help maintain optimal health. Antioxidants protect cells from free radicals (unstable molecules that damage cells).

Finally, the damage caused by free radicals can cause many chronic and degenerative diseases, including certain cancers, atherosclerosis, thrombosis, arthritis, cardiovascular disease, immune system problems, Alzheimer’s disease and dementia.

In addition to the protection provided against certain diseases, free radicals from white beans prevent premature skin aging triggered by excessive sun exposure. When the body is exposed to sunlight, there is created a large amount of enzymes called metalloproteinases that help repair and remodel the collagen damaged by the sun. However, not all metalproteinazele are good for the body.

Some of these destroy collagen and elastin fibers, while free radicals seem to stimulate the production of these harmful metalloproteinases. The destructive effects of metalloproteinases accumulate over time and results in wrinkles and fine lines in the skin.

In addition to fighting wrinkles by the content of antioxidants, white beans provides the body with zinc, copper and protein, which are useful in the struggle for premature wrinkles.

5. White beans and high magnesium content

White beans are high in magnesium, an important macro mineral that has a number of key functions for the body. Magnesium supports the electrical potential of nerve and muscle membranes and reduces stress.

Magnesium is essential for bone health. Risk factors underlying magnesium deficiency are diarrhea, celiac disease and other gastro intestinal problems, excessive alcohol consumption and diabetes.



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