Legumes are foods that should be introduced into the diet on a regular basis. Almost all nutrition experts recommend their consumption at least a couple of times a week.
White beans are available both dried and canned, in a brine that increases their shelf life. Do not forget that the canned version does not lose any nutritional properties. It is a processed product, but in no case is it considered harmful to health.
White beans improve intestinal transit
White beans, like the rest of legumes, are characterized by containing large amounts of fiber inside, a substance that is not digestible by the human body.
It adheres to the fecal bolus increasing its volume, which allows a greater stimulation of the mechanoreceptors of the tube. From this point on, more intense peristaltic movements are experienced.
The result of all this is a lower incidence of constipation. In fact, a low-fiber diet is considered to be one of the main risk factors for the development of constipation, as indicated by a study published in the journal Clinics in Geriatric Medicine.
In addition, fiber can ferment within the digestive tract and thus serve as an energetic substrate for the bacteria that make up the microbiota. Keeping this set of microorganisms in good condition protects against digestive disorders and prevents the development of symptoms typical of intolerances. It also modulates inflammatory mechanisms in the body.
White beans prevent the development of anemia
Within the micronutrients section, the iron content of white beans should be mentioned. It is an essential mineral that allows the transport of oxygen through the blood.
If the supply of iron is not good, anemia will occur. This is evidenced by research published in the journal The Medical Clinics of North America.
It is true that iron of vegetable origin does not have a high absorption rate. However, this can be corrected by ensuring that vitamin C is consumed in conjunction with it. The vitamin maximizes the availability of the mineral at the intestinal level, preventing it from being eliminated in excess through the feces.
However, the best way to achieve an optimal dietary iron intake is to ensure the presence of foods of animal origin in the diet. These are the best for the prevention of anemia, although legumes also help to avoid the development of this kind of complex pathology.
White beans increase the feeling of satiety
Legumes provide a significant amount of carbohydrates, but these are low on the glycemic index. Their impact on blood sugar levels is not a cause for concern. Moreover, their energy density is not high, so they can be included in the context of a low-calorie diet.
It should be noted that the concentration of fiber allows them to increase the feeling of satiety, as stated in a study published in the European Journal of Clinical Nutrition. This is key when considering an energy-deficient diet, since if there is too much appetite, adherence to treatment could be jeopardized.