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Nutrition Information for White Beans

The Nutrition Facts

Beans are an excellent nutrient source. Their impressive nutritional profile includes high fibre, low glycemic index, low sodium and low or no fat. Beans give us the richest source of vegetable protein within our food supply. Beans are considered one of the original functional foods.

There are NINE key nutrients in one little bean:

Nutrient
Benefit
Folate
Helps the body form red blood cells; may reduce risk of birth defects
Fibre
Helps maintain a healthy digestive tract; may reduce the risk of heart disease and certain cancers
Manganese
Needed for building bones and for metabolism of protein, fat and carbohydrates
Vitamin B6
Assists in the maintenance of the central nervous system and may assist in reducing stress levels
Magnesium
Needed for building bone and releasing energy from muscles
Iron
Needed to carry oxygen in the blood
Potassium
Electrolytes assist in maintaining healthy blood pressure
Copper
Key for iron absorption and efficient use of oxygen
Protein
Essential for growth and maintenance of bones and muscles
 
 

In general, depending on the variety, one cup of beans can provide approximately one third of a person's daily fibre requirements. A number of studies support the notion that meals with low glycemic index foods are healthier for you. The rate at which a food causes your blood sugar to rise can be measured and assigned a value.

This measurement is referred to as the food's glycemic index or GI value. The GI is a ranking from 0 to 100. The number indicates whether a food raises your blood glucose rapidly, moderately or slowly. Foods that are digested quickly and cause your blood sugar to rise rapidly have high GI values. The bean's mix of dietary fibre and complex starches give beans an attractive glycemic index of 55.

Bean-rich meals have been shown to reduce hunger and prolong satiety due to their effect on blood glucose (blood sugar). This fact can help maintain a healthy weight. Beans in the natural state, are high in protein, low in sodium and low in fat. As a food, beans can play a role in reducing the risks of developing some chronic conditions and diseases such as cardiovascular disease and diabetes.

Nutrition Tips

  • Choose high fibre, low GI carbohydrates foods such as beans to keep you energized and focused all day long.
  • Choose beans as they are a good source of protein.
  • Eating well with Canada's Food Guide recommends having meat alternatives such as beans, lentils and tofu more often. This translates into planning a couple of meals using dried or canned beans and/or lentils each week. A 3/4 c serving of beans is equal to one serving in the meat and alternative food group. Therefore, think about including 2 servings of beans (1.5 cups) each week.
  • Top a salad with beans; try a bean burrito or a bowl of chili to increase your weekly consumption.
 
 

Link: Get the Fact - facts about beans
Link: Read about nutrition information
Link: The link between healty eating and agriculture
Link: Take the quiz
 
 
This website is brought to you by Guelph Food Technology Centre (GFTC), Ontario (White) Bean Producers Marketing Board, Ontario Agri-Food Education Inc., and  Residence Dining at The University of Western Ontario

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Last Modified on March 1, 2016 2:46 PM, by [DR]