Health Benefits of White Beans

Beans are a food that is part of the daily life of Brazilians. The most consumed are carioca and black beans. However, the variety is enormous. One of them has gained prominence among people who seek a healthier life and weight loss: we are talking about white beans .

This species is very tasty, and best of all, nutritious. It has many properties such as a lot of fiber and protein, vitamins and minerals. In addition, it is low in calories and fat.

Another great advantage of including this grain in food is that it is quite versatile, and can be combined with the most diverse types of ingredients. There are many options, from the heavier and caloric dishes to the lighter ones.

In this article, you will learn more about the benefits of consuming these beans, their nutritional table and even several recipe ideas to prepare them. Come on?


These beans are known to be a tasty and, above all, healthy option. Let’s get to know what its main health-beneficial properties are:

Fiber source: Fiber is present in large amounts in this bean species. They help regulate bowel function, relieving discomfort, swelling and helping with weight loss.

Large amount of protein: this bean is an excellent source of protein, reaching about 6 grams per 100. Proteins play a fundamental role in muscle building and body functioning.

Contains antioxidants: this grain is rich in substances with properties that fight free radicals. Therefore, it helps to reduce cell aging, improve the skin’s appearance and strengthen the organism.

Source of phaseolamine: this substance is a great ally for those who want to lose weight faster and healthier. That’s because it helps prevent ingested carbohydrates from being absorbed and stored in the body as fat. Instead, they are eliminated.

Source of various minerals such as zinc, calcium and magnesium: these minerals, which are present in white beans , contribute to various functions of our body and help maintain health and strengthen it.

Source of iron: iron, which is present in large amounts in these beans and also in other species, is an essential nutrient for our health, and its deficiency can lead to serious problems such as anemia.

Next, we will better understand how these properties of white beans work in our body and how they can help our health.


Let’s know what are the main benefits we can get from consuming these beans. Remember that for them to be efficient, it is important that this consumption is regular. Try to include the grain in your meals at least twice a week, varying the way you prepare it so you don’t get seasick.

Regulates the digestive system

White beans are known to have a high fiber content. This is a very important feature for the digestive system. Fibers are responsible for regulating intestinal transit, helping in the digestive process and also in the absorption of nutrients by the body. They help to eliminate problems such as constipation, diarrhea, intestinal cramps, among others.

Helps the weight loss process

An effective weight loss process is one in which a person is able to eat well, ingest the nutrients needed to maintain health and not go hungry. And white beans can be a great ally for all of this.

This grain has a substance called phaseolamine, which helps prevent the absorption of carbohydrates, preventing them from turning into fat in the body. In addition, its high fiber content also helps to increase satiety, making the person feel less hungry and be satisfied with less food.

Prevents premature aging

Another important property present in white beans is that they have antioxidant substances. These substances fight free radicals that act on cells and make them age faster. This helps improve endurance, organ function and even the skin.

Helps to build muscle

For bodybuilders, white beans are a great ally in gaining lean mass. This is because it is rich in proteins, which are essential in this construction. In these cases, it is best to consume it after practicing physical activities.

Improves blood circulation and blood pressure levels

The minerals in white beans help to improve blood circulation, aiding heart health and improving blood pressure levels.

Boosts immunity

Another benefit brought by its minerals is that of boosting immunity. They help to strengthen the immune system, making the body more resistant to infections and other types of illnesses. This is especially important for children and elderly people.

Prevents and helps treat anemia

Because of its large amount of iron, these beans can also help prevent and treat anemia. However, for the results to be satisfactory, it is recommended that its consumption be frequent and combined with other foods rich in iron, such as meat, cabbage and beetroot, for example.

Let’s check what are the amounts of calories, proteins, fats, carbohydrates and nutrients present in this grain.


Below, let’s see the nutritional table equivalent to a serving of 100 grams of white beans:

  • Calories: 67
  • Total fat: 0.7 g
  • Proteins: 6 g
  • Carbohydrates: 13 g
  • Sodium: 13 mg
  • Potassium: 307 mg
  • Cholesterol: 0mg
  • Calcium: 15 mg
  • Iron: 1.9mg
  • Vitamin A: 4IU
  • Vitamin B6: 0.2 mg
  • Vitamin C: 18.8 mg
  • Magnesium: 101 mg

As we can see, these beans are rich in protein, fiber and some vitamins and minerals that are very important for health. In addition, it is very low in calories and very low in fat.


These beans are very tasty and can be included in our daily diet, as we usually consume carioca and black beans. However, for those who want to give it a try, the options are endless. This grain combines with all the ingredients and it is possible to prepare the most diverse dishes using it. Let’s get to know some recipe ideas below:


The tripe is probably the most popular dish when we think about this kind of bean. It is extremely tasty and takes in its preparation, in addition to grains, tripe, sausage, tomato sauce and plenty of seasoning.


One of the tastiest white bean recipes is with ribs. These two ingredients have flavors and textures that contrast and complement each other very well, making the dish irresistible.


For those who like the smoked flavor of feijoada, but don’t like the meat that much or want to give a variety of beans, this is a good choice. You can even vary and prepare it in several different ways, such as:

White beans with sausage and bacon: for those who think the flavor of the Calabrian sausage is too strong or prefer another variety, it is possible to substitute it. You can, for example, use paio, chicken sausage or any other you prefer.

White beans with pepperoni: if you don’t like bacon so much, you can use only pepperoni (or any other sausage you like). The dish can also be quite tasty.

Only with bacon: the same goes for those who don’t like pepperoni or want to lighten the dish and like the smoked flavor of bacon, you can prepare the beans using only the bacon.

Feijoada: You can also prepare a complete feijoada using all the common ingredients and substituting only black beans for white ones.


For vegetarians, there is also the option of using meat and sausages of vegetable origin and still get a delicious dish. In the market there are several options of sausages, sausages, bacon and vegetable meats that can be delicious with white beans.


A very tasty, practical and different way to prepare these beans is to cook them in tomato sauce. make it even more delicious and healthy, the sauce used should preferably be natural. The flavor is strong, but at the same time smooth, and it’s delicious.


For the hottest days, a good way to consume these beans is to prepare the salad. You can use the cooked beans, peas, peppers, tomatoes, onions, oil, vinegar and spices of your choice to ensure a nutritious, light and tasty meal.


A nutritious and tasty way to use these beans is to cook them with vegetables. Carrots and beets are great options, and on top of that they make the dish more colorful and healthy.

White beans are a tasty and healthy way to vary the menu and still obtain several essential nutrients for health. It’s really worth experimenting, learning new recipes and including this nutritious and tasty grain in your diet!

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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