White kidney beans, also known as cannellini beans, are a great addition to a balanced diet. A versatile ingredient easily incorporated into soups and stews, white kidney beans offer nutritional benefits ranging from protein to fiber. Here's what you should know about the benefits of white kidney beans.

1. White Kidney Beans Are a Good Source of Protein

Your body requires protein to build and repair its tissues. While meat contains more protein than white kidney beans, diets that are higher in plant foods and lower in animal foods tend to reduce your risk of chronic conditions such as heart disease and Type 2 diabetes.

Beans in general are a great source of protein. A half-cup serving of white kidney beans gives you 9 grams of protein, providing a full 18 percent of the daily value (DV) on a 2,000-calorie diet.

2. They Provide Fiber

In a half-cup of cannellini beans, you'll get 125 calories, a trace of fat, and 23 grams of carbs, 6 of which are from fiber. This means that white kidney beans supply 23 percent of the daily value for fiber. An indigestible carbohydrate, fiber in general promotes bowel health and feelings of satiety. In addition, the soluble fiber in beans reduces your body's absorption of fat and helps lower blood cholesterol numbers.

3. They Are Rich in Folate

Cannellini beans contain a mix of vitamins, including small amounts of B vitamins, vitamin E, and vitamin K. However, the most noteworthy vitamin in its arsenal is folate, a member of the B family.

A half-cup of white kidney beans offers a full 18 percent of the daily value for this vitamin. You need folate to produce DNA, and it's especially important for pregnant women to get enough of this nutrient.

White beans

4. They Are a Good Source of Iron

Minerals also figure prominently in the nutritional profile of white kidney beans. Of special note is iron, with a serving supplying 19 percent of the DV. Iron is an important mineral for overall health as it transports oxygen from the lungs throughout the body.

You will need some vitamin C to help your body absorb plant-based iron, so try to eat white kidney beans with tomatoes or kale to reap the greatest benefits.

5. They Contain Other Important Micronutrients

The white kidney is also rich in potassium, magnesium, phosphorus, copper, and manganese. Potassium balances bodily fluids and helps offset your sodium intake, while magnesium and phosphorus contribute to strong bones. Many enzymes are made up, in part, of copper and manganese.

6. They Have Anti-inflammatory Potential

Research published in Food Chemistry in 2014 found that both white and red kidney beans are rich in phenols, which are plant compounds possessing anti-inflammatory properties that may help protect against chronic illness. The red beans showed greater activity than the white ones, so try using the two types together in chili to enjoy the most benefits.

How to Incorporate White Kidney Beans into Your Diet

There are many ways to enjoy the benefits of cannellini beans, especially in the colder months. For example, they can can be added to chili to create a more robust dish or included in a soup (either pureed or chunky) to amp up the flavor, texture, and nutritional value. 

White kidney beans are also delicious as a side dish when sautéed in olive oil with garlic and chopped greens, like kale or spinach. Or you can try them cold as a salad with chopped red onion, red pepper, parsley, olive oil, and white wine vinegar.

To avoid bloating or discomfort, drink plenty of water when you boost your intake of any fiber-rich food like white kidney beans. In addition, sprouting beans and discarding the soaking water before cooking helps reduce GI discomfort. Start with small amounts and see how you feel whenever you add any new food into your diet.