Cannellini beans, also referred to as White kidney beans, belong to South America. They are popular for their texture and unique spicy flavor. The refined taste they provide makes them an exceptional combination with a wide range of other ingredients.
They are one of the most preferred cooked beans across South Asia. In the US, there is substantial variation in the consumption of beans among different ethnic groups, with the highest bean consumption reported amongst Hispanics.
Cannellini Beans offers some amazing benefits such as combating cancer cells, enhancing cardiovascular health, boosting energy, enhancing cognitive function, helping cure blood-related ailments, optimizing blood circulation, helping treat anemia, delaying the appearance of wrinkles, helping in detoxification, managing blood sugar and cholesterol, and offering a great combination of useful antioxidants.
Did You Know
Difference Between Cannellini Beans & Navy Beans
Cannellini beans showcase a traditional kidney shape and are the largest amongst all variants of the bean family.
Cannellini Beans are meatier to Navy Beans, the cannellini beans have an earthy, nutty flavor along with tender flesh. These beans are used frequently in Italian dishes such as Minestrone. They are known to retain their texture and shape well, making them an ideal candidate in chili, stews, soups, and salads.
[Read: Benefits of Green Beans]
Incredible Health Benefits of Cannellini Beans
While cannellini beans offer a wide range of health benefits, the following ten stand out:
1. Improve Cardiovascular Health
Cannellini beans help in reducing the blood sugar as well as cholesterol levels in the body. As a result, Cannellini beans help reduce the risk of myocardial infarction, coronary artery disease(1), as well as stroke and cardiac arrest.
2. Rich Protein Source
Cannellini beans are an excellent source of lentil-based protein, which carries a wide range of macronutrients associated with the growth and development of muscles and lean mass.
3. Fights Cancer Cells
White kidney beans are an excellent source of phytochemicals and flavonoids that are exceptionally beneficial for inhibiting the growth and development of cancerous cells. With a sufficient amount of fiber-rich content, cannellini beans aid in flushing out the toxins from your body, hence preventing the spread of cancer cells.
4. Improves Cognitive Functioning
Vitamin B1, also known as thiamine, supports the development and functioning of your brain cells, thence improving your cognitive abilities. Cannellini beans are an excellent source of thiamine and, therefore, offer exceptional benefits for your brain. Acetylcholine content in white kidney beans is a potent neurotransmitter that boosts your cognitive health.
5. Regulates Energy
Cannellini beans are rich in soluble fiber content along with a low glycemic index, both of which offers an instant energy boost to your body. With a decent amount of protein, white kidney beans(2) keep you active and satiated for an extended period.
6. Iron Supplementation
Iron is essential in maintaining optimum levels of hemoglobin in the bloodstream, and white kidney beans are one of the richest sources of iron amongst the lentil family. Regular intake of white kidney beans helps avoid the risk of blood and related diseases.
[Read: Excellent Rich Iron Foods]
Guide to Pick & Preserve Cannellini Beans
Things You Will Need:
- Large bowl or basket
- Cookie sheet
- Gardening gloves
- Scissors shears
- Glass jars
- Zip-top bags
How to Pick and Prepare:
- Start by cutting the pods from the bean bush or vine and put them in a bowl or basket. Wear safety gloves while picking the beans since the pods tend to have sharp ends.
- Now remove the bean seeds from the pods and put them in a flat pan or a cookie sheet. You may discard the pods or place them on a compost heap.
- Next, preheat oven to around 180-degrees Fahrenheit and cook the beans for nearly 20 minutes. Remove the beans and let them cool down.
- Lastly, pour the cooled beans into a zip-top bag. Store the white kidney beans in a dry and cool place.
Cannellini Beans Nutrition Value
Kidney beans offer a wide range of nutrients, vitamins, minerals, and other compounds to help boost your overall health.
One medium cup (256 grams) of cooked white kidney beans roughly contain:
- Calories: 215
- Fiber: 13.6 grams
- Vitamin B9 (Folate): 23 percent of the daily requirement
- Protein: 13.4 grams
- Copper: 17 percent of the daily requirement
- Manganese: 22 percent of the daily requirement
- Vitamin B1 (Thiamine): 20 percent of the daily requirement
- Iron: 17 percent of the daily requirement
Cannellini Beans Recipes
Some of the easiest ways to cook white kidney beans are:
Tuna and Cannellini Lettuce Cups
Flake some olive oil-packed Italian tuna. Rinse the white beans properly and stir in tuna with minced olive oil, fresh lemon juice, red onion, capers, and chopped flat-leaf parsley. Now, spoon into the leaves of Bibb lettuce.
Roasted Red Pepper and Cannellini beans Dip
Rinse some cannellini beans and purée them with a spoonful of sherry vinegar, 1 roasted red pepper, fresh lemon juice, 1 garlic clove, and a pinch of smoked paprika. Run the motor, and add around 1/4 cup of olive oil to loosen to consistency.
The extract of white beans is safe if taken in moderation. It is not meant for ongoing or long-term use. White bean extracts can initiate certain side effects, including gas, diarrhea, nausea, and bloating. Individuals who are allergic to any member of the lentils family should consider avoiding white bean extracts.
If you are on a weight-loss plan, the National Institutes of Health recommends following a plan that consists of regular exercise and a balanced diet.
In case you are still considering the use of white kidney bean extracts, it is recommended that you consult a registered medical practitioner to discuss your options.
Cannellini beans are one of the most useful lentils offer most of the health benefits that fruits, meat, and dairy provide. Also, it is beneficial in reducing the prevalence and incidence of various issues related to the digestive system, constipation, and colorectal adenomas.
Also, white kidney beans are an excellent source of fiber that further aids in clearing the intestinal tract by introducing bulk to the stools, thereby facilitating the defecation process.
Cannellini beans offer a wide range of health benefits, for women in particular, such as enhancing cardiovascular health, combating cancer cells, managing cholesterol and blood sugar levels, boosting energy, preventing blood-related disease, regulating blood circulation, as well as improving cognitive function.
Though they are safe to use, overconsumption of white kidney beans can lead to certain complications and side effects in some people. White kidney beans are an excellent source of vitamins, protein, energy, fiber, and minerals.