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白豆是北美驯化的众多普通豆之一。
Several types exist, though the most common are cannellini beans, which are also called white kidney beans.
Tender, with an earthy, nutty flavor, they make a great addition to soups, stews, chilis, and other dishes.
本文回顾了白豆的营养概况，利益和用途。
尽管Cannellini豆是最常见的白豆，但其他一些值得一提的是。
Navy beans, also called pea beans, are small, oval-shaped white beans. They’re a little milder in flavor and most commonly used for烤豆和certain soups.
Great Northern beans are smaller than cannellini beans but larger than navy beans. Known for their delicate, nutty flavor, they’re usually added to casseroles and soups.
Baby lima beans, or butterbeans, are small with a rich, creamy texture. Like other white beans, they’re common ingredients in casseroles, soups, and stews.
由于所有白豆的风味都相似，因此您可以在食谱中互换使用它们。
summaryWhite beans range in size and flavor profile, though cannellini beans tend to be the most popular.
White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate,magnesium, and vitamin B6.
A 1-cup (170-gram) serving of cooked white beans provides (
- Calories:242
- 蛋白质：17 grams
- Fat:0.6 grams
- Carbs:44 grams
- Fiber:11 grams
- Copper:55% of the Daily Value (DV)
- Folate:36% of the DV
- Iron:36% of the DV
- Potassium:DV的21％
- Thiamine:17% of the DV
- Phosphorus:28% of the DV
- 镁：26% of the DV
- Zinc:22%的DV
- Calcium:16% of the DV
- Vitamin B6:12% of the DV
- Riboflavin:6% of the DV
- 硒：4% of the DV
As you can see, white beans are particularly rich in copper, folate, and iron.
Copper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis.Ironhas numerous important functions, including producing hemoglobin, which transports oxygen throughout your body.
What’s more, white beans are high in polyphenol antioxidants, which combat oxidative stress in your body. In turn, this may protect you against chronic illnesses, including heart disease and certain cancers (
summaryWhite beans provide a good source of protein, an excellent source of fiber, and several essential nutrients.
White beans are associated with various health benefits due to their rich nutrient content.
装有蛋白质
White beans are a good source of protein. When paired with a proper exercise regimen and nutritious diet, they can promote healthy muscle mass.
氨基酸是蛋白质的基础，在许多身体过程中起主要作用
The Institute of Medicine links a daily protein intake of at least 0.36 grams per pound (0.8 grams per kg) to healthy muscle mass. That’s equal to 54 grams of protein for someone who weighs 150 pounds (68 kg) (
Legumes, including white beans, can serve as one of theprimary protein sourcesfor those following a vegetarian or vegan diet (
但是，白豆本身并不是完整的蛋白质来源，这意味着它们不包含全部九个essential amino acidsyour body requires.
Thus, pair them (either at the same meal or during the same day) with grains like rice, barley, corn, and wheat, which provide the other essential amino acids. Combinations of legumes and grains, such as beans and rice, are often referred to as complementary proteins (
Provide ample fiber
White beans are packed with fiber.
The daily recommendation for fiber is at least 25 grams per day for women and 38 grams per day for men, according to the Institute of Medicine (9).
Thus, a 1-cup (170-gram) serving of white beans — which boasts 11 grams of fiber — contains nearly half of the daily requirement for women and about a third of it for men.
High fiber diets are associated with improved digestive health and can help promote bowel regularity by increasing stool bulk and decreasing the time between bowel movements (10,
此外，豆子含有耐药性淀粉，在大肠中发酵，生产有益的化合物short-chain fatty acids(SCFAs) (
In turn, SCFAs feed colon cells and play a role in the metabolism of carbs, fats, energy, and certain vitamins (
Lastly, high fiber diets may boost心脏健康by lowering LDL (bad) cholesterol (10,
May promote a healthy body weight
White beans have a high nutrient density and fairly low calorie count. Combined with their high fiber and protein content, these attributes may promote a healthy body weight.
Foods high in fiber and protein have been shown to promote feelings of fullness, leaving you less likely to overeat (
Additionally, protein-rich foods are linked to reduced levels ofghrelin, a hunger hormone. Over the long term, eating protein-rich foods may naturally lead you to consume fewer calories (
Long-term research suggests that people who eat legumes regularly are 22% less likely to have obesity and 23% less likely to have excess腹部脂肪than those who don’t eat them (
summaryRegularly eating white beans may promote a healthy body weight, boost muscle mass, and support digestive health.
由于其温和的味道，白豆是一种多功能成分，可以添加到许多食谱中，包括炖菜，汤，辣椒和砂锅菜。它们可提供干燥或罐头。
If you’re using dry beans, you should soak them in water for approximately 6–8 hours before cooking. For a quick alternative, boil them for 2 minutes, cover them with a lid, and let them sit for about 1 hour.
The soaking process allows them to soften and may reduce some of their digestive side effects, such as gas andbloating— though data on this is limited (
请记住，豆类罐头可能含有添加的盐，因此您应该检查产品标签，或者寻找低钠或无盐的选择。您还可以通过在使用前冲洗钠含量来减少它们的钠含量。
summaryIf you buy dry beans, be sure to soak them before cooking, and if you buy them canned, look out for excess salt.
Whitebeansserve as a staple ingredient in cuisines across the globe. Though they come in several varieties, cannellini beans tend to be the most popular.
Due to their high fiber and protein content, they may help support a healthy body weight, muscle mass, and digestion. In particular, they’re a great source of protein forvegans and vegetarians.
Just be sure to soak dry beans before cooking and mind the salt content when buying canned beans.
