Benefits of white beans

Among the most important and prominent benefits of white beans are the following:

1. It is considered to have a low glycemic index

The glycemic index (GI) is an index that ranks food according to its effect on your blood sugar level. High glycemic index foods mean that they can cause a rapid rise in blood sugar followed by a sudden drop, which negatively affects your energy.

As for foods with a low glycemic index, they maintain the level of sugar in the blood, and reduce hunger and the mood associated with it.

2. It is a rich source of protein

Protein is a necessary and important substance for the human body, as it is involved in many processes and functions, and in turn, white beans are rich in protein, and they also provide your body with carbohydrates.

It is worth noting that each serving of white beans contains approximately 18 grams of protein, which makes it an alternative to meat for vegetarians.

3. It has antioxidant properties

Antioxidants have many health and beauty benefits, so eating foods rich in these properties will benefit your health.

In general, the benefits of antioxidants are represented in controlling the levels of free radicals in the body, the accumulation of which causes an increased risk of many chronic diseases, such as: diabetes, cancer, and heart disease.

-In addition, antioxidants work on the following:

  • Promote heart health.
  • Improving the capabilities of the mind and brain.
  • Maintaining healthy eyes.
  • Moisturizing the skin and enhancing its health and safety.
  • Reducing signs of aging and slowing down their appearance.

4. They provide you with the dietary fiber you need

One of the benefits of white beans is that they are a good source of beneficial dietary fiber, as they help improve and enhance the health of your digestion process and the digestive system as a whole. It is worth noting that there are two types of dietary fiber:

  • Water soluble dietary fiber

That is, those that dissolve to form a gel-like substance when mixed with water, and have many health benefits, such as: maintaining blood sugar levels and lowering high cholesterol.

  • Water insoluble dietary fiber

From its name, it does not dissolve with water, passes through the digestive system and protects against constipation and hemorrhoids.

This and white beans contain water-soluble dietary fiber, each cup of which contains 54% of the required daily share of these fibers.

5. Helps cleanse the body

One of the benefits of white beans is that they contain a substance called molybdenum, which is important for human health, as it can stimulate a number of enzymes that cleanse the body of toxins.

Therefore, eating this type of beans would help the body get rid of toxins and waste accumulated in it, whether from unhealthy food or the wrong daily habits that we do on a daily basis.

6. It is rich in magnesium

Did you know that one cup of white beans provides you with about 112.8 milligrams of magnesium, which is nearly a third of the recommended daily allowance?

Magnesium is an important mineral for the body and has many benefits, the most important of which are:

  • energy boost.
  • Regulating potassium and calcium levels in the body.
  • Helping you get a better night’s sleep.
  • Contribute to the treatment of congestion.
  • Promote heart health.
  • Reducing the problem of muscle spasm and pain.
  • Protection from migraine attacks.
  • Reducing the risk of osteoporosis.

7. It helps in losing weight

It is one of the important things associated with eating white beans, due to its low glycemic index and thus a decrease in your hunger, in addition to its richness in dietary fibers that increase your feeling of satiety for a longer period.


450 grams.Of dried navy beans

4.5 liters. Of water, at room temp.

Salt, to your taste.

2 Tbsp.Of extra-virgin olive oil.

1 large yellow onion – roughly chopped.

2 small carrots – roughly chopped.

2 celery ribs – roughly chopped.

2 medium garlic cloves – roughly chopped.

Fresh thyme; I used 2 springs.

Finely chopped Parsley.

One bay leaf.

2 large smoked ham hocks.

Freshly cracked black pepper.


1 – First, you need to add beans and 3 liters of water to a 4-quart saucier. Season with salt. Over high heat, bring to a boil. Take it off the heat, cover it, and let it sit for an hour. Then leave them aside to dry.

2 – Meanwhile, heat oil over medium heat in a Dutch oven until shimmering. Add the onion, carrots, and celery, and cook, stirring periodically, for about 10 minutes, or until the vegetables are softened.

3 – Add the garlic and cook, stirring often, for about 60 seconds, until the garlic smells good. Put the vegetables in a small bowl that can take the heat and set it aside.

4 – In the same Dutch oven, combine the remaining water with thyme, chopped parsley, bay leaf, and ham hocks.

5 – Bring to a boil over high heat, then turn down the heat to keep a slow simmer. Cover and cook for about an hour, or until the ham hocks are soft.

6 – Add the beans, stir, and bring the heat back to a gentle simmer. If necessary, adjust the heat. Cover and cook, stirring every half hour, for about 2 hours, or until the beans are soft and the meat is falling off the bones.

7 – Throw away the thyme and bay leaf. Put the ham hocks on a cutting board and set them aside for about 20 minutes, or until they are cool enough to handle. Using a slotted spoon, move 2 1/2 cups of the beans to a medium bowl that can handle the heat and set them aside.

8 – Once the ham hocks are cool, use a sharp knife to roughly chop the meat. Throw away the skin, bones, and fat. Set aside.

9 – Using an immersion blender, blend soup until smooth. Put the beans, meat, and vegetables that you set aside back into the pot and stir to mix.

10 – Bring back to a gentle simmer, then cook, stirring every so often, for about 20 minutes, until the vegetables are soft and the ham is heated through. Salt and pepper can be added to taste.

By trg6q

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