Good source
Protein
13.5 g · 27% DV target
White beans, including varieties like Cannellini and Haricot, are a culinary staple valued for their creamy texture and ability to absorb complex flavours in Mediterranean and European stews.
Regular consumption of white beans is associated with improved glycemic control (blood sugar management) due to their high concentration of resistant starch, which slows digestion.
These legumes contain significant amounts of alpha-amylase inhibitors (compounds that limit carbohydrate breakdown), which may assist in managing blood glucose levels after meals.
Replacing animal proteins with white beans has been shown to lower LDL cholesterol (the 'bad' cholesterol) levels in clinical trials, supporting cardiovascular health.
Cooking dried beans from scratch rather than using canned versions typically results in a lower sodium content and a firmer texture, though both forms provide similar levels of fermentable fibre for gut health.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
13.5 g · 27% DV target
29.5 g · 11% DV target
19.7 g · 70% DV target
0.21 mg · 18% DV target
77.0 μg · 19% DV target
125 mg · 10% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Applies to dried beans; keep in an airtight container.
For cooked beans stored in their liquid.
Legumes fix nitrogen in the soil, reducing the need for synthetic fertilisers.
The Navy bean, a small white variety, earned its name because it has been a staple ration for the U.S. Navy since the mid-19th century due to its exceptional shelf life and nutrient density.