Legume of the month: White beans - Harvard Health (2024)

FAQs

Are white beans considered legumes? ›

The verdict is in: beans are technically a subgroup of vegetables, called legumes. But they also contain a significant amount of protein, which sets them apart from typical vegetables. But no matter how they are perceived, they are beneficial to a balanced diet.

All beans are rich in fiber, but the top-ranking variety is the navy bean, allegedly named for its popularity in the U.S. Navy in the early 20th century. These pea-sized, cream-colored beans provide 10 grams of fiber per half-cup serving.

Consuming foods low in saturated fat, such as white beans, as part of a heart-healthy diet can help maintain healthy cholesterol levels and improve cardiovascular health. White beans contain potassium, an important mineral for heart function and blood pressure regulation.

Green beans are in the other vegetables subgroup, which includes onions, iceberg lettuce, celery, and cabbage. Beans, peas, and lentils (or pulses, as they are also known) include the dried edible seeds of legumes.

White beans are a group of legumes with white casings and starchy insides which include navy beans, cannellini beans, “great northern” beans, and lima beans. Navy beans, great northern beans, and cannellini beans are grown from the Phaseolus vulgaris plant, while lima beans are grown on the Phaseolus lunatus plant.

Indeed, eating beans is associated with the prevention of several chronic diseases, including type 2 diabetes, heart disease, and some cancers. Also, beans can improve gut health. The World Cancer Research Fund recommends making foods like beans part of your usual daily diet.

According to Healthline, the top five most nutritious are [2]: garbanzo beans (chickpeas) lentils. peas.

Beans are in the legume family which includes dried lentils and split peas. Recent research shows the benefits of plant-based foods in the kidney diet. Beans are great for people with kidney disease to enjoy. Beans are affordable and easy to get!

Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate. Aim to eat at least one cup of beans twice a week.

The harder ones to digest are red kidney, soy, black and lima beans. And if you're really concerned, opt for canned beans over dried ones, since the canning process breaks down some of the gas-causing carbohydrates, making them easier to digest.

Is it safe to eat legumes every day? ›

High fiber and low GI foods can help to regulate blood sugar balance and energy. Additionally, legumes provide a healthy source of complex carbohydrates and protein and are an everyday staple in plant-based diets.

They are an excellent source of fiber, plant-based protein, and other essential nutrients, such as folate and potassium. Despite the potential for contamination, canned beans are generally safe to consume and prove to be a convenient and nutritious alternative to dried beans.

Beans are a strong, plant-based source of protein, fiber, iron, and vitamins that offer many health benefits. Beans may be good for someone's heart, gut, and liver health.

Although beans contain carbohydrates, they are low on the glycemic index (GI) scale and do not cause significant spikes in a person's blood sugar levels. Beans are a complex carbohydrate. The body digests this form more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer.

Beans, peas, and lentils are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. Because they are similar to meats, poultry, and fish in their contribution of these nutrients, they are considered part of the protein foods group.

Smaller beans like adzuki, lentils, mung beans and peas digest more easily. Pinto, kidney, navy, black-eyed peas, garbanzo, lima, and black beans are harder to digest and should be eaten only occasionally. Soybeans and black soybeans are the most difficult beans to digest.

Like other white beans, navy beans can be harder to digest for some people due to their oligosaccharide content. Soaking and cooking thoroughly can help mitigate this.

In 2006, a Japanese TV show encouraged its viewers to try eating powdered and toasted (i.e. inadequately cooked) white kidney beans, which are really high in lectins. More than 1000 viewers suffered with acute intestinal symptoms as a result, and approximately 100 of them ended up in hospital.