Discover the nutritional benefits of boiled small white beans with detailed macro and micronutrient data in 100g serving size. Learn about the health advantages of incorporating small white beans into your diet.
Boiled small white beans are a nutritional powerhouse, especially when it comes to vitamins. In just 100 grams, you'll find an excellent source of Vitamin B9 (folate), which is crucial for DNA synthesis and repair, making it vital for pregnant women and anyone looking to maintain healthy cell function.
These beans also provide a good amount of Vitamin B1 (thiamine) and Vitamin B6 (pyridoxine). Thiamine is essential for energy metabolism and nerve function, while Vitamin B6 plays a role in protein metabolism and cognitive development.
Additionally, boiled small white beans contain some Vitamin B2 (riboflavin) and Vitamin B5 (pantothenic acid), both of which are important for energy production and overall cellular function.
While they do have trace amounts of Vitamin B3 (niacin), they lack Vitamin A, Vitamin B12, Vitamin C, and Vitamin D.
When it comes to minerals, 100 grams of boiled small white beans are an excellent source of Iron, Manganese, and Phosphorus. Iron is essential for oxygen transport in the blood, manganese plays a role in bone formation and nutrient metabolism, and phosphorus is crucial for healthy bones and teeth.
These beans also offer a good amount of Calcium, Copper, Magnesium, Potassium, and Zinc. Calcium is well-known for its role in bone health, copper aids in iron absorption, magnesium is involved in over 300 biochemical reactions in the body, potassium helps regulate fluid balance and muscle contractions, and zinc supports immune function and wound healing.
While there are trace amounts of Selenium, which is important for antioxidant protection, these beans contain no Sodium, making them a heart-healthy choice.
In terms of macronutrients, 100 grams of boiled small white beans are an excellent source of Fiber, which is essential for digestive health and can help regulate blood sugar levels.
They also provide a good amount of Omega-3 fatty acids, Carbohydrates, and Protein. Omega-3s are known for their anti-inflammatory properties, carbohydrates are the body's primary energy source, and protein is essential for muscle repair and growth.
While there are trace amounts of Omega-6 fatty acids, these beans contain no Fat or Saturated Fat, making them a lean, nutritious option for anyone looking to maintain a healthy diet.
Incorporating boiled small white beans into your meals can significantly boost your intake of essential vitamins, minerals, and macronutrients, all while keeping your diet plant-based and wholesome. Enjoy them in soups, stews, salads, or even as a standalone side dish!
Boiled small white beans are a great source of plant-based protein, fiber, and essential nutrients such as iron, folate, and magnesium. They can help support heart health, digestion, and blood sugar control. Additionally, white beans are low in fat and cholesterol-free, making them a healthy addition to a balanced vegan diet.
Boiled small white beans are a nutritious plant-based source of protein, fiber, vitamins, and minerals. However, some people may experience digestive discomfort such as gas or bloating due to the high fiber content of beans. To minimize these effects, it's important to gradually increase your intake of beans and ensure they are cooked thoroughly. Overall, small white beans can be a healthy addition to a balanced vegan diet.
Yes, boiled small white beans can be a helpful addition to a weight loss diet. They are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Just be sure to balance your diet with a variety of other nutrient-dense foods to support overall health and weight loss goals.
Yes, boiled small white beans are a good source of plant-based protein which is essential for muscle growth. However, muscle growth also depends on a combination of factors including overall calorie intake, training intensity, and rest. It's important to consume a variety of plant-based protein sources and other nutrients to support muscle growth and recovery.
Yes, boiled small white beans can be a good option for individuals with diabetes due to their low glycemic index and high fiber content. They can help regulate blood sugar levels and provide a good source of plant-based protein. Just be mindful of portion sizes and how they affect your blood sugar levels when incorporating them into your meals.
Small white beans are relatively high in carbohydrates, so they may not be the best choice for a strict ketogenic diet. However, if you are following a more liberal approach to keto or simply watching your carb intake, you could potentially include small white beans in moderation. Just be mindful of portion sizes and consider how they fit into your overall daily carb limit.
Yes, boiled small white beans can be a great addition to a low-fat diet. They are a good source of plant-based protein, fiber, and various vitamins and minerals. Just be mindful of portion sizes and avoid adding high-fat toppings like cheese or fatty meats.
Producing boiled small white beans has a relatively low environmental impact compared to animal-based protein sources. Beans require less water, land, and energy to produce, and they have a lower carbon footprint. Choosing plant-based proteins like beans can help reduce greenhouse gas emissions and support sustainable food systems.