White beans are a type of legume that is rich in various nutrients such as protein, fiber, vitamins and minerals that are all beneficial to the body for lose weight. Many people therefore believe that eating white beans can help with weight loss and lower blood sugar levels, which is good for health, especially for those who want to control their weight.
Nutritional information of white beans
100 grams of raw white beans contain:
- Water 11.32 grams
- Energy 333 kilocalories
- Protein 23.36 grams
- Fat 0.85 grams
- Carbohydrates 60.27 grams
- Fiber 15.2 grams
- Sugar 2.11 grams
- Calcium 240 mg
- Iron 10.44 milligrams
- Magnesium 190 mg
- Phosphorus 301 milligrams
- Potassium 1,795 milligrams
- Sodium 16 milligrams
- Zinc 3.67 milligrams
- Vitamin B1 0.437 mg
- Vitamin B2 0.146 mg
- Vitamin B3 0.479 mg
- Vitamin B6 0.318 mg
- Vitamin B9 or folate 388 micrograms
As for the claims about the benefits of white beans, how true are they? Some studies and medical evidence have proven various aspects of white beans, as follows:
White beans and weight loss
Being overweight can be a risk factor for other health problems such as type 2 diabetes, heart disease, stroke, or osteoarthritis. Taking care of yourself by exercising regularly and eating healthy foods like white kidney beans can help you lose weight . A study in which 82 volunteers who were slightly overweight and had a stable weight for at least 6 months took a supplement containing 445 milligrams of white kidney bean extract before eating a main meal high in carbohydrates for 30 days. The volunteers had a decrease in their weight, body mass index, body fat mass, and the thickness of adipose tissue around the waist, hips, and thighs, but there was no significant change in muscle mass. The researchers believe that the weight loss effectiveness is due to the amylase inhibitors in white kidney beans that interfere with the digestion of carbohydrates and sugars. ยูฟ่าเบท http://ufabet999.app It may also help reduce the amount of calories from carbohydrates.
Another study also showed the benefits of white kidney beans for weight loss. It tested 25 healthy people who took 1,000 milligrams of white kidney bean extract twice a day before meals along with other weight loss activities such as diet, exercise, or behavioral modification. It was found that the group that took white kidney beans lost 4.7 pounds (2.72 kg) and had a significantly reduced hip circumference of 2.2 inches, which is a greater reduction than the group that did not take white kidney beans, which lost 4.1 pounds (2.13 kg) and had a reduced hip circumference of 2.1 inches.
Although the study showed a positive trend for white kidney beans for weight loss, it was only a small number of participants and a short period of time. Therefore, more studies are needed to confirm the effectiveness of white kidney beans more clearly.