With the collaboration of Maria Rita Insolera, Naturopath
White beans ( Phaseolus vulgars ) are present in the market both in their natural form and in the form of specific supplements: both can provide important benefits for the body. The best known varieties are: the Cannellini (cylindrical and small suitable for drying) and the Bianchi di Spagna (large size and dishes suitable for salads and delicate flavor). Let's find out better.
Calories, nutritional values and properties of white beans
100 g boiled dry white beans contain 91 kcal / 380 kj
White beans are legumes with a high vegetable protein content (26%), amino acids, starches (70%), but at the same time low in fat (1.5%), so they can provide excellent nutrition without causing the accumulation of extra calories. They are rich in B vitamins and in particular folic acid. The mineral salts present are phosphorus, potassium and in particular iron and calcium which are useful in the case of menopause, growth, weakness and pregnancy.
White beans are rich in glucodrine, substances that can reduce blood sugar levels. They also contain a toxic substance, the fasina, which is however eliminated during cooking.
The presence of lecithin, a phospholipid that promotes the emulsion of fats avoiding their accumulation in the blood, makes beans a suitable food for the prevention of hypercholesterolemia (excess cholesterol in the blood). This type of beans are also rich in fibers that have the function of cleaning up the digestive system from intestinal waste and thus preventing constipation problems.
The white beans also contain many minerals, the most important of which is molybdenum which helps the body get rid of sulphites. People who are allergic to sulfites can benefit greatly from taking white bean supplements, as they can help alleviate the symptoms of headaches, increases in heart rate or the feeling of weakness and disorientation.
Being starch-blockers thanks to the phaseolamine glycoprotein extracted from white beans, they are found in food supplements sold for slimming diets.
White beans, like cereals, among the ingredients for the anti-cholesterol diet
How to use white beans
White beans can be taken either as a dry legume or as a supplement . However, we must pay close attention to the contribution of white bean supplements, as sometimes the side effects, in some predisposed subjects, outweigh the beneficial effects.
The toxicity of white beans can cause very serious side effects. This type of reaction is known as phytohemagglutin and can cause, following an overdose, nausea, vomiting and diarrhea, as well as interfering with cell metabolism. If you are taking white bean supplements it is important to make sure that you always follow the guidelines, always checking the dosage reported on the label, depending on age and state of health.
About them
White beans are legumes with a delicate flavor and beneficial properties for health. Another advantage not to be overlooked is the cost savings, given that the cost is relatively low.
The white bean is one of the bean varieties (white, black, red and yellow). The varieties between them change both in size and consistency and in taste.
The most known white varieties are: the Cannellini (cylindrical and small suitable for drying), the Bianchi di Spagna (large size and dishes suitable for salads and delicate flavor) and the lesser known local varieties of the different areas of Italy like the Piattella Pisana (San Michele) or better known as the Fagioli Bianchi di Rotonda which even Garibaldi appreciated returning from his battles and which are now recognized in the list of Basilicata DOC wines.
White beans, allies of
Cardiac apparatus, weight, blood circulation.
Curiosity about white beans
Being starch-blockers thanks to the phaseolamine glycoprotein extracted from white beans, they are found in food supplements sold for slimming diets . The use of these products is safe if the recommended dosages and the intake guidelines are respected. In fact this glycoprotein is able to inhibit the enzyme that breaks down complex carbohydrates and in doing so slows digestion and decreases the absorption of the starches themselves . Care should be taken as a high consumption leads to contraindications gastrointestinal disorders generated by poorly digested carbohydrates that ferment and can cause g , diarrhea and heartburn . To reduce these ailments, however, it is recommended to take a lot of fiber and plenty of water. In any case, it is more advisable to use white beans directly in the diet without the aid of supplements.
A recipe up your sleeve
The Pisan soup, a typical dish of the countryside and rich in flavors of the past, is not just a recipe: it is a piece of history and tradition of Pisa.
Ingredients: 500 gr. of fresh pisane plates, 1 stalk of celery, sage leaves, stale homemade bread, 1 tablespoon of tomato paste, a bunch of black cabbage, 1 red onion, 3 courgettes (black pisane varieties), extra virgin olive oil, 1 leek or white onion, 1 carrot, salt and pepper.
Preparation: boil the beans in plenty of salted water with a few sage leaves. Once cooked, remove the sage and set aside 2-3 ladles of beans. Spend the rest in the vegetable mill and reduce it to a well thickened puree. Clean the onion, celery and carrot, chop them and fry them in a saucepan with extra virgin olive oil: add the chopped black cabbage. Season with salt and pepper and add the tomato paste diluted in warm water. Also add the zucchini, cleaned and reduced to slices, and continue cooking for 30 minutes. When cooked, add the bean puree and cook for another half hour over a very slow heat. Put a layer of stale bread in a low pan and pour the hot soup over it, adding the whole beans that you had kept aside. Wait until the bread has almost completely absorbed the mixture and serve the soup. Distribute it in bowls accompanied by the red onion reduced to thin rings and a round of raw oil. This soup is eaten warm, but in the summer it is very pleasant cold.
Another very special and tasty recipe, perfect for those who follow a slimming diet and or simply for those who want to keep fit is the following: soak the beans for about ten hours. Boil the beans in lightly salted water for about an hour, half the time if you use the pressure cooker. Also boil together the carrot, courgette and any other vegetables you like. When cooked, blend the beans and vegetables, taking into account the amount of water. If you want a creamy and thick velvety, remove a little cooking water, if you want the opposite, leave more water. At the end add some cubes of wholemeal bread with seeds and add the teaspoon of extra virgin olive oil.
