As a child, I often heard the rhyme which began; "Beans, beans, good for the heart". It turns out, that rhyme is fact based. Studies indicate that legumes, including white beans really are beneficial for heart health. In American, white beans are come in two varieties; Great Northern, or White Kidney Beans.
The names derive from where the beans are grown. The health benefits are similar. White beans are excellent for our digestive system, as well as our hearts. White beans contain both soluble and unsoluble fiber. This means they slow digestion, help us feel full longer. And they also have a gel like substance, which binds to cholesterol and removes it from our bodies.
One cup of cooked white beans provides 45% of the recommended daily fiber allowance. And have more than half the RDA of the B vitamin folate. Research indicates that folate lowers levels of toxic homocysteine, from the blood stream. Elevated levels of this amino acid in the bloodstream have been proven as a risk factor for both heart attack and stroke.
A meta-analysis published in the October 2002 "Journal of the American Medical Association" indicates, that if all Americans met the 100% RDA daily for folate, it would reduce heart attacks by 10 to 11 percent annually. That is impressive news.
White beans also regulate blood sugar levels, which can prevent Diabetes. My husband was diagnosed as a Type II Diabetic in May 2012. My husband initially was on the drug Metformin, and also injecting insulin daily. For the past 9 months, he has blessed to keep his numbers within normal range through diet alone.
One of the dietary changes we made was adding various beans,(including white) at least twice a week. If you are on medication for Diabetes, please do not stop taking it. Make sure your health care provider is in agreement or informed of any changes you make. Diabetes can have serious consequences, if not kept in check. Even if you must stay on medication, you cannot go wrong adding healthy white beans to your diet.
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